Womens Lacrosse Off-Season Speed & Conditioning
Woelmer Performance Solutions
LacrosseBuild the speed, conditioning, and movement skills needed to separate yourself on the field.
Designed for women's lacrosse athletes ages 16 and older, this comprehensive 12-week performance program develops the physical qualities that matter most in the game: acceleration, top-end speed, change of direction, agility, and game-specific conditioning.
Whether you're preparing for college showcases, getting ready for your high school season, or maximizing your collegiate offseason, this program provides a progressive training plan to help you arrive faster, more explosive, and game-ready. Throughout 12 weeks, athletes will complete structured speed development, change-of-direction training, agility drills, conditioning sessions, mobility work, and recovery strategies designed to improve on-field performance, enhance movement efficiency, and reduce injury risk. Each phase builds upon the last, allowing athletes to progressively develop the speed and conditioning required to compete at their highest level.
This program is ideal for: High school women's lacrosse athletes (16+) preparing for college showcases and the recruiting process. High school athletes preparing for their upcoming season. Collegiate women's lacrosse athletes looking to maximize their offseason speed and conditioning. Competitive athletes seeking a structured, evidence-based field performance program.
Program Focus: Speed Development Acceleration & Max Velocity Change of Direction (COD) Agility Game-Specific Conditioning Energy System Development Mobility & Recovery
Train with purpose. Move with confidence. Compete at your highest level.
Conditioning
A
In Place Mobility A
Roll into the V x 10 Frogger Groin x 8ea Hip 90/90 x 8ea Side Lying 90/90 T-Spine Open Book x 8ea
Prep
B
Continuous Dynamic A
20 yd Space Down/Back Jog/Jog Scoops/Quad Pull w Reach Knee Hug to Rev. Lunge/ SL RDL Walk Pogos Fwd/ Pogos Bkwd Forward Skip/ Backward Skip A Skip/ Backward Open The Gate High Knees/ Backpedal In Place Pogo to Sprint/Jog Lateral Side to Side Pogo to Sprint/ Jog Lateral Side to Side Pogo to Sprint/ Jog
Speed/Agility
C
WLAX Speed Day 1
1/2K Forward Sprint-5yd x 3ea :45 rest Tall Plank Sprint-5yd x 2ea :45 rest On Stomach Arms Extended-10 yd x 4 1:00 rest Race,Chase, or Timed 10 yd Max Effort Sprints 2 pt Stance x 3ea 1:00 rest 20 yd MAX EFFORT Sprints <:4 x 3ea 1:30 rest
D
10x10 Speed Emphasis
4 x 0:20 @ 2:00
Prep
A
Extensive Plyo Warm Up
Back Pedal 2x40yd Forward Hops 2x40yd Backward Hops 2x40yd Forward Skater Hops (Double Hop) 2x40 yd SL Zig Zag Forward 2x20yd ea SL Zig Zag Backward 2x20yd ea Jog-100 yd/Jog-100yd L Shuffle Arm Swing-40 yd/R Shuffle Arm Swing-40 yd Scoops-20 yd/Quad pull w Reach-20 yd Nose Bleeds-20yd/Knee Hug to Reverse Lunge-20yd Forward A-Skip-20yd/Open the Gate-20yd Straight Leg Bound 40yd Straight Leg Skip 20yd
B
Track Tempo 400m/200m/100m
400, 200, 100 @ 2, 4, 5
C
Light Jog
1 x 5:00
A1
Banded Ankle Dorsiflexion Mobilization
3 x 15
A2
Deep Squat Ankle Rocks
3 x 10
B1
Big Toe Lifts
3 x 10
B2
Toe Scrunches
3 x 10
B3
Outer Foot Rocks
3 x 10
C1
Backward Toe Walks
2 x 20
C2
SL KB Around the World
C3
Floating Heel SL Skater Series
3 x 5
Conditioning
A
Bike or Versa Intervals Week 1
2 Sets :60 on/ 2:30 off 3 Sets :45 on/ 1:30 off 4 Sets :30 on/ :30 off bike recovery = active (low gear keep moving) versa recovery= completely off
Prep
A
In Place Mobility A
Roll into the V x 10 Frogger Groin x 8ea Hip 90/90 x 8ea Side Lying 90/90 T-Spine Open Book x 8ea Snap Down 2x5
Prep
B
Continuous Dynamic A
20 yd Space Down/Back Jog/Jog Scoops/Quad Pull w Reach Knee Hug to Rev. Lunge/ SL RDL Walk Pogos Fwd/ Pogos Bkwd Forward Skip/ Backward Skip A Skip/ Backward Open The Gate High Knees/ Backpedal In Place Pogo to Sprint/Jog Lateral Side to Side Pogo to Sprint/ Jog Lateral Side to Side Pogo to Sprint/ Jog
Speed/Agility
C
Lateral Sprint Session
1/2K Lateral Sprint 5yd - 2ea Side Tall Kneeling Lateral Sprint 10yd- 3ea Side On Stomach Lateral Sprint 15 yd 3ea Side :45-1:00 rest between reps
Conditioning
D
COD Week 1
1. 5 yd Accel + Stick Stop-4 reps Sprint 5 yards and stop as quickly as possible under control. 2. 45° Cuts - 4 ea side Sprint, plant hard, and redirect 3. Mirror Shuffle- 3x15
Prep
A
In Place Mobility A
Roll into the V x 10 Frogger Groin x 8ea Hip 90/90 x 8ea Side Lying 90/90 T-Spine Open Book x 8ea Leg Swings FWD/BKWD Side to Side 10ea
Continuous Dynamic B
B
Jog-100 yd/Jog-100yd L Shuffle Arm Swing-40 yd/R Shuffle Arm Swing-40 yd Scoops-20 yd/Quad pull w/ Reach-20 yd Nose Bleeds-20yd/Knee Hug to Reverse Lunge-20yd Forward A-Skip-20yd/Open the Gate-20yd Kick Skip 40yd/Straight Leg Bound 40yd Build Ups (40m Build 20m 75% Run) x2 Build Ups (40m Build 20m 85% Run) x2
Conditioning
C
WLAX Friday Conditioning Week 1
12x100yd <:23 Rest :30-:35 6x 50yd accelerations Rest: Walk back to start
Jamie Woelmer
Jamie Woelmer, MS, CSCS, is a former collegiate athlete & current Division I Strength & Conditioning Coach at the University of Rhode Island. With 6+ years of collegiate coaching experience, she creates practical, evidence-based programs with purpose. Eliminating the fluff & focusing on the training that transfers directly to game-day performance.
MJ Timpanaro
URI Midfielder
Verified Athlete"""I've been training with Coach Jamie for almost 3 years, & her programming has gotten me into the best shape of my life. I'm faster off the line, can cover more ground, & return every season fit, confident, & ready to compete. I can't recommend it enough.""