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)

20 R/L (Static 10yd)

20 R/L (Cut-to 15yd) –

20 R<>L (Roll back and cut-to)

20 R/L (Quickstick)

20 R<>L (10 yd)

 

 

INDIVIDUAL WORKOUTS: Split/Roll Dodging, Stick Skills
Dynamic Stretch

All stretches

100 jumping jacks

 

Workout (3 sets, :30 between)

5-10-5 split (4)

5-10-5 roll (4)

15-yard sprint w/ stick/ball

10 pushups

15-yd sprint w/ stick/ball

 

Wall (2 sets)

20 R/L (Static 10yd)

20 R/L (Cut-to 15yd) –

20 R<>L (Roll back and cut-to)

20 R/L (Quickstick)

20 OTS* R/L (10 yd)

* Over-the-shoulder

 

 

INDIVIDUAL WORKOUTS: Conditioning, Stick Skills
Dynamic Stretch

All stretches

Timed Mile 

Using running app

1 mile top speed

Workout (3 sets :30 breaks in between)

  • Ghost throws 20 R / L (quickness of release/reps)
  • Slalom :30
  • Front/Back 2-step w/ cradle :30
  • Cradling Switching w/ Arms Up :30
  • Bounce in and out :30
  • Flip-catch R :30
  • Flip-catch L :30
  • Chair dips 20

 

INDIVIDUAL WORKOUTS: Speed/Agility
Dynamic Stretch

All stretches w/stick & ball

Speed/Agility (4 sets / :10 REST BETWEEN SETS)

:15 Wall sprints (knees up not out)

20 Lax Situps (alternating)

Wall & Workout (3 sets / :30 REST IN BETWEEN SETS)

:30 R/L (Static 10yd – Rapid Fire)

20 R/L (Cut-to 20yd)

20 R/L (Dodge>pass>catch)

20 R/L (Quickstick)

20 R<>L (10 yd, switching hands/alternating)

* Take a picture and send to Coaches Song.

 

 

INDIVIDUAL WORKOUTS: Distance Conditioning
Dynamic Stretch

All stretches w/stick & ball

Day 1 / Day 2

Distance run 1.5 miles / 2.0 miles

Wall & Workout (3 sets / :30 REST IN BETWEEN SETS)

:30 R/L (Static 10yd – Rapid Fire)

20 R/L (Cut-to 20yd)

20 R/L (Dodge>pass>catch)

20 R/L (Quickstick)

20 R<>L (10 yd, switching hands/alternating)

* Take a picture and send to Coaches Song.