Free Lacrosse Training Program
LOOK IN THE MIRROR DAILY AND SEE WHO IS
RESPONSIBLE FOR YOUR SUCCESS!
20 Minutes of Wall Ball per day = 10 hours a Month!
VIDEO: Crading the Alphabet Drill
VIDEO: WALL BALL Routines - girls - boys
© 2022 - Program created by Pawling NY High School Varsity and
Team 91 Tristate Lacrosse head coach Rob Walters
get our general training program here
GAME DAYS - No workouts. Day before & after competition - only do an easy, short run @50% effort. Good dynamic stretch/warmup before and a static stretch after. Light stick skills.
Use our Free College Sports Recruiting App and Planning guide - Answers to over 100 of your questions! click here
Sunday
OFF - Recovery - Easy bike ride with family, hike etc. Have fun or take the day off completely. You can change your day off to any day that works with your schedule.
Monday
Easy jog warm up, dynamic stretch VIDEO: Dynamic Stretching Routine
High School Players
2-3 mile run @50% of full effort - 1 mile if you are just starting out
100 push ups & 200 squats - In sets you can manage - 1/2 or 1/4 if just starting out
Wall Ball(weak & strong), Cradling, Dodge Drills - 30-60 minutes
6th-8th Grade Players
1-2 mile run @50% of full effort - 1/2 mile if you are just starting out
50 push ups & 100 squats - In sets you can manage - 1/2 or 1/4 if just starting out
Wall Ball(weak & strong), Cradling, Dodge Drills - 20-30 minutes
2nd-5th Grade Players
1/2 - 1 mile run @50% of full effort - 1/4 mile if you are just starting out
25 push ups & 50 squats - In sets you can manage - 1/2 or 1/4 if just starting out
Wall Ball(weak & strong), Cradling, Dodge Drills - 10-20 minutes
ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles
Tuesday
Easy jog warm up, dynamic stretch
High School Players
HIIT - 8 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)
10 minute CORE workout - click here
Wall Ball(weak & strong), Cradling, Dodge Drills
6th-8th Grade Players
HIIT - 6 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)
10 minute CORE workout - click here
Wall Ball(weak & strong), Cradling, Dodge Drills
2nd-5th Grade Players
HIIT - 4 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)
5 minute CORE workout - click here
Wall Ball(weak & strong), Cradling, Dodge Drills
ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles
Wednesday
Easy jog warm up, dynamic stretch
High School Players
2-3 mile run @50% of full effort - 1 mile if you are just starting out
100 push ups & 200 squats - In sets you can manage - 1/2 or 1/4 if just starting out
Wall Ball(weak & strong), Cradling, Dodge Drills - 30-60 minutes
6th-8th Grade Players
1-2 mile run @50% of full effort - 1/2 mile if you are just starting out
50 push ups & 100 squats - In sets you can manage - 1/2 or 1/4 if just starting out
Wall Ball(weak & strong), Cradling, Dodge Drills - 20-30 minutes
2nd-5th Grade Players
1/2 - 1 mile run @50% of full effort - 1/4 mile if you are just starting out
25 push ups & 50 squats - In sets you can manage - 1/2 or 1/4 if just starting out
Wall Ball(weak & strong), Cradling, Dodge Drills - 10-20 minutes
ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles
Click Here to Learn how to be an ACCOUNTABLE ATHLETE
Thursday
Easy jog warm up, dynamic stretch
High School Players
HIIT - 8 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)
10 minute CORE workout - click here
Wall Ball(weak & strong), Cradling, Dodge Drills
6th-8th Grade Players
HIIT - 6 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)
10 minute CORE workout - click here
Wall Ball(weak & strong), Cradling, Dodge Drills
2nd-5th Grade Players
HIIT - 4 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)
5 minute CORE workout - click here
Wall Ball(weak & strong), Cradling, Dodge Drills
ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles
Friday
Easy jog warm up, dynamic stretch
High School Players
2-3 mile run @50% of full effort - 1 mile if you are just starting out
100 push ups & 200 squats - In sets you can manage - 1/2 or 1/4 if just starting out
Wall Ball(weak & strong), Cradling, Dodge Drills - 30-60 minutes
6th-8th Grade Players
1-2 mile run @50% of full effort - 1/2 mile if you are just starting out
50 push ups & 100 squats - In sets you can manage - 1/2 or 1/4 if just starting out
Wall Ball(weak & strong), Cradling, Dodge Drills - 20-30 minutes
2nd-5th Grade Players
1/2 - 1 mile run @50% of full effort - 1/4 mile if you are just starting out
25 push ups & 50 squats - In sets you can manage - 1/2 or 1/4 if just starting out
Wall Ball(weak & strong), Cradling, Dodge Drills - 10-20 minutes
ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles
Saturday
Easy jog warm up, dynamic stretch
High School Players
HIIT - 8 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)
10 minute CORE workout - click here
Wall Ball(weak & strong), Cradling, Dodge Drills
6th-8th Grade Players
HIIT - 6 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)
10 minute CORE workout - click here
Wall Ball(weak & strong), Cradling, Dodge Drills
2nd-5th Grade Players
HIIT - 4 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)
5 minute CORE workout - click here
Wall Ball(weak & strong), Cradling, Dodge Drills
ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles
Click Here to Learn how to be an
ACCOUNTABLE ATHLETE
