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Summer / Off-season Lacrosse Skill Workout

It is recommended that you get out and play lacrosse 3 days per week while out of season.  The following workouts will help with developing skill fundamentals.  Feel free to mix and match workouts to tailor your own needs and styles.  Each workout will take approx. 1 hour to complete.  Keep a written record of your progress.


Wall ball & Stick work

Workout 1           Set 1 = 100 Right Hand 100 left hand 40 total switches
                          Set 2 = 50 Right hand 50 left hand 20 total switches
                          Set 3 = 20 C-F-T (Catch-Stick Fake-Throw) right 20 C-F-T Left
                          Set 4 = For time: 60 right hands   60 left hands. *record time X 2 reps

Workout 2           Set 1 = 50 T-Q-C (throw-quick stick- catch) each hand
                          Set 2 = 2:00 min walking wall ball (catch outside, throw outside)
                          Set 3 = AMTAP (As Many Throws As Possible), Right hand, 1 minute *record # of throws
                          Set 4 = AMTAP, Left hand, 1 minute *record # of throws

Workout 3           Set 1 = 10 quick-stick Right, 10 quick-stick left (10 times)
                          Set 2 = 100 T-S-C (throw-switch hands-catch)
                          Set 3 = 2:00 min walking wall ball (catch inside, throw outside)

                          Set 4 = For Time: 20 quick-stick right 20 quick-stick left *record time  X 2 reps

Shooting

Workout 1           Drill 1 = Point & Release shooting
                          Drill 2 = Crow hop shooting
                          Drill 3 = Fly in shooting | Middies = Top Alley | Attack = Behind Alley

Workout 2           Drill 1 = Phone Booth Shooting
                          Drill 2 = Fly in shooting| Middies = Top side | Attack = Sweep
                          Drill 3 = 3 cone drill (requires friends)

Workout 3           Drill 1 = Fake & Shoot
                          Drill 2 = Middies: Hitch Shooting | Attack: Question Mark

                          Drill 3 = Zipper Drill

Footwork

Workout 1           Exercise 1 = Shuttle runs x 3 reps each side
                          Exercise 2 = ½ steps to run (5 yards of half steps, 15 yard run) x 10 reps

Workout 2           Exercise 1 = 3 cone drill x 3 reps each side
                          Exercise 2 = 40 yard dashes x 15 reps

Workout 3           Exercise 1 = M drill x 3 reps each side 
                          Exercise 2 = Fly in runs (10 jogging 10 sprinting) x 10 rep

 

Extra Credit

ND Lacrosse Pre-Season Agility Drills