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Hudsonville Youth Lacrosse

Off Season Conditioning Program

 

-Will Ruth

 

NOTE: This is written with the expectation that you are also lifting weights and doing other sport activities like wall ball, 1v1’s, shooting, weekend club ball, etc., so the sprint work is not as hard as if this were the entire off-season plan. Increasing strength and power through strength training will do great things for conditioning, injury prevention, max speed, and on-field physicality.

 

ALSO: We hope to offer an update after Thanksgiving with a Pre-Season Plan for December-March.

 

There is one plan for attack and defense and another plan for midfielders. Attack and defense have slightly shorter distances than midfielders, but also an extra set for most days to make up for the distance. Reason for this is midfielders typically have shorter shifts, but longer distances to run, while A/D players will be on the field for longer but running shorter distances. Be accurate with the footwork drills, go hard on every sprint, keep rest times to the walk back to the start line ONLY, and you’ll get faster and better conditioned.

 

Each day will start with:

  1. 3-5 minutes of jogging or jump rope to warm up

  2. Dynamic stretches - See our Pre-Game Warm Up routine (5 mins)

  3. 3-4 footwork drills. Pick any 3-4 you want and do 3-5 “reps” of each drill. The Wall Sprint drill can also be used as one of these drills.

  4. Conditioning program for that day

    For the sprints, sprint one direction, walk back, then immediately do the next sprint. The walk back is your rest. This is lacrosse, not track and field, and the goal of this is conditioning, not max speed, so you won’t be fully recovered for every sprint.

    “T&B” means “There and Back,” the distance listed out and the distance listed back. “30yds T&B” means 60yds total per set, 30yds one way, turn, 30yds back. Make the turns crisp and accurate, plant and go, don’t cross feet or jog the turns.

    For “Pyramid,” just follow along with the yardage. 40/60/80/60/40 means one 40yd sprint, one 60yd sprint, one 80yd sprint, then another 60yd and another 40yd, walking back to the start point after each one.

    Weeks 2, 8, and 12 have test runs. Record times to measure progress.

    Team 1 runs a gasser, 20-30-40yds, while Team 2 does sit-ups, switch when Team 1 finishes running, Team 2 runs the gasser while Team 1 does sit-ups, switch, Team 1 runs the gasser again while Team 2 does pushups, switch, Team 2 finishes the run while Team 1 does pushups. Record the total time and beat it next time.

     

    Midfielders

    Week 1: August 31

    Day 1: 3 x 50yds, 3 x 90yds (this means: sprint 50 yards, walk back, sprint 50 yards, walk back, sprint 50 yards, walk back. Short rest. Sprint 90 yards, walk back, sprint 90 yards, walk back, sprint 90 yards, walk back. Done.)

    Day 2: 3 x 60yds, 3 x 100yds

    Day 3: 3 x 65yds, 3 x 110yds

    Week 2: September 7

    Day 1: 3 x 60yds, 3 x 110yds

    Day 2: 4 x 55yds, 3 x 100yds

    Day 3: 3 mile run for time (write time down)

    Week 3: September 14

    Day 1: 4 x 55yds, 4 x 110yds

    Day 2: 4 x 65yds, 3 x 110yds

    Day 3: 4 x 65yds, 4 x 110yds

    Week 4: September 21

    Day 1: 3 x 65yds, 3 x 110yds

    Day 2: 4 x 65yds, 4 x 110yds

    Day 3: 5 x 50yds, 4 x 110yds

    Week 5: September 28

    Day 1: 2 x 30yds T&B, 2 x 50yds T&B

    Day 2: 3 x 30yds T&B, 3 x 110yds

    Day 3: 3 x 30yds T&B, 3 x 55yds T&B

    Week 6: October 5

    Day 1: Pyramid 40/60/80/60/40yds

    Day 2: 4 x 65yds, 3 x 110yds

    Day 3: Pyramid 20/40/60/80/60/40/20yds

    Week 7: October 12

    Day 1: 5 x 60yds, Pyramid 40/50/60/50/40yds

    Day 2: 5 x 110yds, 4 x 55yds

    Day 3: Pyramid 60/80/100/80/60, Pyramid 10/20/30/20/10

    Week 8: October 19

    Day 1: 4 x 100yds

    Day 2: 4 x 100yds

    Day 3: 3 mile run for time (write time down)

    Week 9: October 26

    Day 1: One set for time. 20yds/3 pushups/20yds/4 pushups/40yds/5 pushups/40yds/6 pushups/60yds/7 pushups/60yds/8 pushups/80yds/9 pushups/80yds/10 pushups

    Day 2: 5 x 75yds, 3 x 110yds

    Day 3: Tyler’s Conditioning Test

    Week 10: November 2

    Day 1: 5 x 55yd, 4 x 110yd

    Day 2: Pyramid 50/75/100/75/50, 2 x 200yd

    Day 3: 4 x 65yd, 4 x 110yd

    Week 11: November 9

    Day 1: 3 x 55yds, 3 x 75yds, 3 x 110yds

    Day 2: Pyramid 20/30/40/30/20, 4 x 110yds

    Day 3: Gassers, 1 x 10-20-30yds and 1 x 40-50-60yds

    Week 12: November 16

    Day 1: 5 x 50yds, 4 x 75yds, 3 x 100yds

    Day 2: Tyler’s Conditioning Test

    Day 3: 3 mile run for time (write time down)

     

    Attack/Defense

    Week 1: August 31

    Day 1: 3 x 40yds, 3 x 65yds (this means: sprint 40 yards, walk back, sprint 40 yards, walk back, sprint 40 yards, walk back. Short rest. Sprint 65 yards, walk back, sprint 65 yards, walk back, sprint 65 yards, walk back. Done.)

    Day 2: 3 x 50yds, 3 x 65yds

    Day 3: 3 x 60yds, 3 x 75yds

    Week 2: September 7

    Day 1: 4 x 30yds, 4 x 80yds

    Day 2: 5 x 40yds, 4 x 85yds

    Day 3: 2 x 1-mile run for time (write both times down)

    Week 3: September 14

    Day 1: 5 x 40yds, 5 x 90yds

    Day 2: 5 x 55yds, 4 x 90yds

    Day 3: 5 x 60yds, 5 x 90yds

    Week 4: September 21

    Day 1: 4 x 45yds, 4 x 90yds

    Day 2: 5 x 55yds, 5 x 90yds

    Day 3: 6 x 60yds, 5 x 90yds

    Week 5: September 28

    Day 1: 3 x 20yds T&B, 3 x 40yds T&B

    Day 2: 4 x 20yds T&B, 4 x 90yds

    Day 3: 4 x 20yds T&B, 4 x 45yds T&B

    Week 6: October 5

    Day 1: Pyramid 20/40/60/40/20yds, 1 x 50yds

    Day 2: 5 x 45yds, 4 x 90yds

    Day 3: Pyramid 20/40/60/80/60/40/20yds

    Week 7: October 12

    Day 1: 6 x 40yds, Pyramid 40/50/60/50/40yds

    Day 2: 6 x 90yds, 5 x 40yds

    Day 3: Pyramid 40/60/80/60/40, Pyramid 10/15/20/25/20/15/10

    Week 8: October 19

    Day 1: 4 x 100yds

    Day 2: 4 x 100yds

    Day 3: 2 x 1-mile run for time (write both times down)

    Week 9: October 26

    Day 1: One set, pushups are your only rest, 20yds/3 pushups/20yds/4 pushups/40yds/5 pushups/40yds/6 pushups/60yds/7 pushups/60yds/8 pushups/80yds/9 pushups/80yds/10 pushups

    Day 2: 6 x 55yds, 4 x 90yds

    Day 3: Tyler’s Conditioning Test

    Week 10: November 2

    Day 1: 6 x 35yd, 5 x 90yd

    Day 2: Pyramid 30/55/80/55/30, 3 x 120yd

    Day 3: 5 x 45yd, 5 x 90yd

    Week 11: November 9

    Day 1: 4 x 45yds, 3 x 75yds, 4 x 90yds

    Day 2: Pyramid 15/20/30/30/20/15, 5 x 70yds

    Day 3: Gassers, 2 x 10-20-25yds and 1 x 40-50-60yds

    Week 12: November 16

    Day 1: 6 x 30yds, 4 x 55yds, 4 x 80yds

    Day 2: Tyler’s Conditioning Test

       Day 3: 2 x 1-mile run for time (write both times)