Off- Season Opportunities
Note: Attendance for any off-season opportunities does not guarantee making the JV or Varsity team, however, being a more experienced player increases your chances.
Wall Ball-
Everytime you do “wallball,” complete the sets below. These should be consecutive catches. If you miss, start back over at 0 for that set and only that set. You should improve the more you do it!
Set 1- Dominant Hand:
- 25 normal catches using all dominant hand to catch and throw
- 25 throwing normal and catching on the weak side
Set 2- Non-Dominant Hand:
- 25 normal catches using all non-dominant to catch and throw
- 25 throwing normal and catching on the weak side
Set 3- Switching Hands:
- 25 catches starting by throwing with your dominant hand & catching with your non-dominant
- 25 catches starting with your non-dominant and catching with your dominant
Set 4- One-handed:
- 25 catches using only your dominant hand on the stick to throw and catch the ball
- 25 catches using only your non-dominant hand on the stick to throw and catch the ball
Set 5- Groundballs:
- 25 times throwing the ball low on the wall so that it rolls back at you (groundball TO you)
- 25 times stand facing away from the wall. Shovel the ball back against the wall and then chase after the ball (groundball AWAY from you)
Suggested Pre-Season Workouts-
Below are 10 workouts to choose from and you can mix and match them as you see fit. These workouts are intended to build – safely – your cardiovascular capacity and keep your body prepared to safely play lacrosse at practice and in games. Each exercise has its benefits for your body and for your game, so make sure you keep rotating exercises.
TO BE THE MOST SUCCESSFUL:
1. DO 3 DAYS IN A ROW, TAKE 1 DAY OFF
2. VARY THE WORKOUTS- DO NOT DO A WORKOUT 2x IN THREE DAYS
3. DO A SPRINT/RUN/TRACK WORKOUT AT LEAST 1 OF THE DAYS
1. LONG RUN
5 minutes stretching (major muscle groups)
50 minute run (pace should be <10 minute mile)
5 minutes stretching (major muscle groups)
2. 15-14 RUN
DIRECTIONS: You will run a specific route – 15 minutes, turnaround at the halfway mark and make it back in 14 minutes.
15 minute run (pace is <9:30 minute mile)
14 minute run (pace is <8:30 minute mile)
3. BODY WORK
100 walking lunges (you can do them in sets of 20)
100 push-ups (you can do them in sets of 10)
100 sit-ups (bent knees, hands behind head, come ALL THE WAY UP to knees – NO crunch)
4. YOGA
90 minutes of meditation, strengthening, balance work and stretching.
FIND A CLASS NEAR YOU: www.bikramyoga.com.
The USC Recreation Center also offers classes: Fitness and Aquatics Group Exercise Schedule
5. 2 TIMED MILES @ TRACK
5 minute SLOW jog (pace is <11 minute mile)
1 mile TIMED (pace should be <8 minute mile)
3 minute WALKING REST
2 minute STRETCH
1 mile TIMED (pace should be <7:30 minute mile)
3 minute WALKING REST
2 minute STRETCH
6. 40 MINUTE POOL WORK OUT
TREAD water for 36 minutes straight, without touching ground
SWIM LAPS for 4 minutes
7. FARTLEK RUN
30 minutes TOTAL:
2 minute WARM-UP (jogging – pace should be <11 minute mile)
4x (total of 12 minutes)
1 minute HARD (pace should be <8 minute mile)
2 minute EASY (pace should be <10 minute mile)
2x (total of 8 minutes)
2 minutes HARD (pace should be <8 minute mile)
2 minutes EASY (pace should be <10 minute mile)
2x (total of 6 minutes)
2 minute HARD (pace should be <8 minute mile)
1 minute EASY (pace should be <10 minute mile)
2 minute COOL DOWN (jogging – pace should be <11 minute mile)
8. CROSS-TRAINING - 60 minutesBIKE, ROLLER BLADE, FITNESS CLASS, etc. Intensity should be >65%
The USC Community & Recreation Center offers many fitness classes: Fitness and Aquatics Group Exercise Schedule
9. HILL WORKOUT
Find a steep hill that is 100 yards long (about :22 seconds to run up it)
5 minute WARM-UP jog
10x - WALK UP HILL (FAST), RUN DOWN (FAST)
2 minute REST
10x – RUN UP HILL (FAST), WALK DOWN (FAST)
2 minute REST
5x – BACK PEDDLE UP HILL (FAST), WALK DOWN (FAST)
2 minute REST
5x – SKIP UP HILL (FAST), WALK DOWN (FAST)
5 minute STRETCHING
10. WALK N’ TALK – 40 minutes (requires a parent or family member)
WALK with a parent or family member and TALK. COMMUNICATE and get your HEART RATE UP.
Remember to always hydrate- before, during & after any workout. Have fun!
These workouts borrowed and adapted from the Bethel Park Girls Lacrosse & X Team websites
Wall Ball-
Everytime you do “wallball,” complete the sets below. These should be consecutive catches. If you miss, start back over at 0 for that set and only that set. You should improve the more you do it!
Set 1- Dominant Hand:
- 25 normal catches using all dominant hand to catch and throw
- 25 throwing normal and catching on the weak side
Set 2- Non-Dominant Hand:
- 25 normal catches using all non-dominant to catch and throw
- 25 throwing normal and catching on the weak side
Set 3- Switching Hands:
- 25 catches starting by throwing with your dominant hand & catching with your non-dominant
- 25 catches starting with your non-dominant and catching with your dominant
Set 4- One-handed:
- 25 catches using only your dominant hand on the stick to throw and catch the ball
- 25 catches using only your non-dominant hand on the stick to throw and catch the ball
Set 5- Groundballs:
- 25 times throwing the ball low on the wall so that it rolls back at you (groundball TO you)
- 25 times stand facing away from the wall. Shovel the ball back against the wall and then chase after the ball (groundball AWAY from you)
Suggested Pre-Season Workouts-
Below are 10 workouts to choose from and you can mix and match them as you see fit. These workouts are intended to build – safely – your cardiovascular capacity and keep your body prepared to safely play lacrosse at practice and in games. Each exercise has its benefits for your body and for your game, so make sure you keep rotating exercises.
TO BE THE MOST SUCCESSFUL:
1. DO 3 DAYS IN A ROW, TAKE 1 DAY OFF
2. VARY THE WORKOUTS- DO NOT DO A WORKOUT 2x IN THREE DAYS
3. DO A SPRINT/RUN/TRACK WORKOUT AT LEAST 1 OF THE DAYS
1. LONG RUN
5 minutes stretching (major muscle groups)
50 minute run (pace should be <10 minute mile)
5 minutes stretching (major muscle groups)
2. 15-14 RUN
DIRECTIONS: You will run a specific route – 15 minutes, turnaround at the halfway mark and make it back in 14 minutes.
15 minute run (pace is <9:30 minute mile)
14 minute run (pace is <8:30 minute mile)
3. BODY WORK
100 walking lunges (you can do them in sets of 20)
100 push-ups (you can do them in sets of 10)
100 sit-ups (bent knees, hands behind head, come ALL THE WAY UP to knees – NO crunch)
4. YOGA
90 minutes of meditation, strengthening, balance work and stretching.
FIND A CLASS NEAR YOU: www.bikramyoga.com.
The USC Recreation Center also offers classes: Fitness and Aquatics Group Exercise Schedule
5. 2 TIMED MILES @ TRACK
5 minute SLOW jog (pace is <11 minute mile)
1 mile TIMED (pace should be <8 minute mile)
3 minute WALKING REST
2 minute STRETCH
1 mile TIMED (pace should be <7:30 minute mile)
3 minute WALKING REST
2 minute STRETCH
6. 40 MINUTE POOL WORK OUT
TREAD water for 36 minutes straight, without touching ground
SWIM LAPS for 4 minutes
7. FARTLEK RUN
30 minutes TOTAL:
2 minute WARM-UP (jogging – pace should be <11 minute mile)
4x (total of 12 minutes)
1 minute HARD (pace should be <8 minute mile)
2 minute EASY (pace should be <10 minute mile)
2x (total of 8 minutes)
2 minutes HARD (pace should be <8 minute mile)
2 minutes EASY (pace should be <10 minute mile)
2x (total of 6 minutes)
2 minute HARD (pace should be <8 minute mile)
1 minute EASY (pace should be <10 minute mile)
2 minute COOL DOWN (jogging – pace should be <11 minute mile)
8. CROSS-TRAINING - 60 minutesBIKE, ROLLER BLADE, FITNESS CLASS, etc. Intensity should be >65%
The USC Community & Recreation Center offers many fitness classes: Fitness and Aquatics Group Exercise Schedule
9. HILL WORKOUT
Find a steep hill that is 100 yards long (about :22 seconds to run up it)
5 minute WARM-UP jog
10x - WALK UP HILL (FAST), RUN DOWN (FAST)
2 minute REST
10x – RUN UP HILL (FAST), WALK DOWN (FAST)
2 minute REST
5x – BACK PEDDLE UP HILL (FAST), WALK DOWN (FAST)
2 minute REST
5x – SKIP UP HILL (FAST), WALK DOWN (FAST)
5 minute STRETCHING
10. WALK N’ TALK – 40 minutes (requires a parent or family member)
WALK with a parent or family member and TALK. COMMUNICATE and get your HEART RATE UP.
Remember to always hydrate- before, during & after any workout. Have fun!
These workouts borrowed and adapted from the Bethel Park Girls Lacrosse & X Team websites