Coach Carl's Pre-Season
Conditioning & Workout Exercises

Core strength is very important. Here is a work out regimen you can use during the off season months (and during the season) to get in tip-top shape to play lacrosse each season. This is list excellent if you don't have room in your class schedule to take sports conditioning (or it is full). You should begin the routine at least 3 to 4 months minimum (approx Thanksgiving time) before each season begins, but starting in August or September will give you a huge advantage and jump start on the season. Even if you are late to the game or season, starting now is better than nothing. Using it 6 months prior to the season will yield even better results in your game play and skills. This conditioning routine uses 10+ of the most important exercises to build up your core as well as other things such as your leg & arm strength - all geared towards lacrosse needs AND without the need to go to a gym -- so you can do these or portions just about anywhere: home, school, work, etc.

1. Planks: (best one for core strengthening)
   Start: 5 planks for 30 seconds each. With as much rest as you need between each one.
   
   Work way up to 10 planks for 2 minutes each with minimal rest between each one.

2. Jump Rope:
   Another Swiss army knife that helps ya develop in so many areas: cardio, quads, calves, forearms, etc. Helps with footwork in dodging since you will be quicker and more explosive.

   • Option 1: 1 minute jumping, 2 mins rest. Repeat for 20-30 minutes. Work up to doing more minutes jumping with 2 minute rests.
   • Option 2: 20 seconds of hard jumping rope followed by 20-40 seconds of rest. Work up to the boxing circuit workout where you do 10 rounds of 2 minutes each followed by 1 minute of rest. Then a bonus round of jumping until failure (the rope gets caught in your feet).

3. Lunges: (or do Squats in weight room)
   Lunge forward until back knee rests on ground. Stand up (going forward) then start with opposite leg and go down. Do a football field's length. Rest and repeat. Work up to 10 football field lengths.

4. Pushups: (or bench press in weight room)
   Works on chest and triceps. Good especially for defense in pushing away opponent or attack men away from the goal. Start with 5 sets of 20 each. Then switch over to bench press when ya can (or increase reps and sets).

5. Box Jumps: (or stairs at school or in stadium - jump up 1-2 stairs)
   Helps ya be light on your feet and make a cut/dodge. Good for better jumps and acceleation.
   
   Jump up with both legs. The trick is to land softly on top. Start with 3 sets of 3-5 jumps per each rep. Progress to one leg jumps doing both legs individually per each set, as well as more reps in each set.

6. Single Leg Broad Jump:
   Helps ya be more exposive in acceleration, jumps, doges, cuts, etc. Can be brutal and you will be sore afterwards. Launch into a jump as far as you can go using one leg and land on both feet. Start with 3 per each leg for a set. Do 3 sets. Work up to 10 per leg each rep per set, as well as more sets.

7. Hill Sprints:
   This is the king of conditioning. Find a hill (try in park next to Lakeview Elementary for example - or steeper if you can find one), and sprint up . Then Walk down. Try to start at 5 in a set, 3 times a week. Progress to more reps and more days as you improve.

8. Cable Chops:
   Increases the speed & power of your shots.
   
   Using 1 or more resistance bands, pull them sideways across body like you're taking a shot at the goal. Work on proper form and envision taking shot to get the ideal movement. Try 5 sets of 10 to start. Work your way up to 20 reps per set. If you have access to a cable chop machine in a gym, feel free to use that, but PHS doesn't have one so I recommend using the resistance bands as you can use them nearly anywhere to similate the movements.

9. Tricep Extensions:
   Helps with latter portion of your shot. Lots of tricep power used at that point. Increases speed of your shot.
   
   Upper arm up perpendicular to body laying down. Forearm angled down towards side of head. Slowly lift dumbbell/weight up and away from head/body like swing of hammer. Ask Coach Carl if confused (sounds complicated but is not).

10. Long Slow Runs:
    For endurance. 1-2 times a week (if your schedule permits with practices but try to get at least 1 in each week). At least 40 minutes. Work up to 90 minutes. Listen to some music or an audio book and relax. Practice safety if near the streets & traffic.

11. Stretch Out:
    For 10+ minutes each:
    

    • after school

    • before going to bed.

    • when you wake up each morning.