Superstar Box Lacrosse

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DYNAMO- LINEAR DAYS

 

LINEAR DAY- X DAY

 

MOBILITY:

 

ANKLE MOBILITY-

  • ANKLE 1- WALL PRESS 6-6-6
  • ANKLE 2- LEG SWINGS AGAINST WALL X 10

 

HIP MOBILITY-

  • HIP 1- SPLIT SQUATS X 10
  • HIP 2- LATERAL SQUATS X 10

 

DYNAMICS:

 

20 YARDS APART  (10 AND 10)

 

HIGH KNEE PULL TO HIGH KNEE PULL AND TWIST

 

ANKLE PULL TO ANKLE PULL AND BOW

 

WALKING FORWARD LUNGE TO FRANKENSTEINS

 

WALKING BACKWARD LUNGE TO BACKWARDS WALKING DEADS

 

KIGH KNEES

 

BUTT KICKS

 

POWER SKIP X 2

 

RONNIE LOTTS TO BACK PEDAL X 2

 

LATERAL SKIP X 2

 

LATERAL CROSS-OVER  X 2

 

LATERAL CROSS-UNDER X 2 

 

LATERAL SHUFFLE X 2

 

CARIOCHA X 2

 

LATERAL CRAWL X 2


LINEAR DAY: “X DAY”

 

4/6/8 STEP ACCELERATION

JOG-ACCELERATE-JOG

RANDOM POSITION STARTS TO 5 YARD SPRINT

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SINGLE LEG JUMP TRAINING- ONTO SMALL BOXES

RIGHT FOOT FORWARD- 6

LEFT FOOT FORWARD- 6

RIGHT FOOT-RIGHT SIDE- 6

LEFT FOOT-RIGHT SIDE-6

RIGHT FOOT-LEFT SIDE- 6

LEFT FOOT-LEFT SIDE-6

BOTH FEET FORWARD- 6

BOTH FEET SIDEWAYS- 6 TOUCHES ON EACH SIDE

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MEDICINE BALL WORKOUT- 

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SIDE-THROWS—->

  • BASELINE- SIDE THROW X 10 EACH SIDE (1 SET)
  •  

OVERHEAD THROWS——> 

  • STANDING OVERHEAD THROW (FEET TOGETHER) X 10 (1 SET)
  •  

CHEST THROWS——>

  • TALL KNEELING CHEST THROW X 10 ( 2 SETS)

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SLED PUSH/PULL