The Importance of a Good Warmup

Energy systems provide the energy required by muscles for movement. The body requires energy to be in the form of Adenosine Tri-Phosphate (ATP) in order to convert it from chemical energy to mechanical (movement) energy. ATP = ADP + P + ENERGY: This also requires energy. There are 3 ways the body has of replacing…

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Individual Workouts

Download a Running App for Distance and time Tracking: https://www.shape.com/fitness/training-plans/best-free-apps-runners   INDIVIDUAL WORKOUTS: Speed & Stick Skills Dynamic Stretch All stretches 100 jumping jacks   Sprints (3 sets) 2 40 yd build ups cradling 1R / 1L 4 40-yard dashes cradling 2R / 2L 4 40-yard dashes cradling, switching at 20   Wall (2 sets)…

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Shooting: Snapping Wrists

Symptoms: quickness of release, accuracy, not achieving maximum shot velocity Problem: not fully snapping wrists and “painting” the target Solutions: Snapping wrists Drills: Stick lifts, forearm/wrist exercises and lifts Rabil Shooting/Snapping Wrists

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Throwing / Alligator arms

Symptoms: Ball falling out when you throw, hooking passes, Inconsistency in accuracy. Problem: Too much wrists, not enough arms/biceps/triceps. Solutions: Imagine you are hugging a beach ball. Point the butt end of the stick at the target. Top hand has to be higher than bottom hand/butt end. Drills: Wall Ball Skinny-far pipe shooting drill Rabil…

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Resistance Belt Training

Resistance belt and band. Start 25 yds above crease. Sprint right 5 yds, split left 5 yds, split right 5 yds, release band, shoot 10 yds from crease. Switch sides. Repeat 5 times each side.

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Wall Ball "300"

Wall Ball “300” Wall Ball is the #1 way to improve stick skills. Whether it’s catching, throwing, shooting, or ground balls, Wall Ball can improve these skills for every player. We suggest you wear helmet and gloves when practicing wall ball–nobody wants a broken nose or chipped teeth. This also helps you get familiar with playing with your equipment on, which…

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