Wappingers Girls Lacrosse
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- John Jay High School
- Workouts
1/19/18
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"If you are not willing to risk the usual you will have to settle for the ordinary." -- Jim Rohn |
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| Greatness takes effort. Step outside your comfort zone. | |
| Warm-up | |
| WALL BALL | Jump Rope 5 minutes - singles or 'running' |
| 2 hands: catch & cradle, 30 times / right and left (toes facing the wall) | Dynamic Stretch - like last year - 5 minutes |
| - 2 hands: catch & cradle, 30 times / right and left (feet sideways to the wall) | |
| - 2 hands: catch, NO cradle, 30 times / right and left (toes facing the wall) | Main set |
| - 2 hands: catch, NO cradle (Drag & Snap), 30 times / right and left (feet sideways to the wall) | 100 yard run/sprint, 10 push-ups, 1 minute rest |
| - 2 hands: quick stick, 30 times / right and left (toes facing the wall) | 100 yard run/sprint, 10 walking lunges, 1 minute rest |
| - 2 hands: quick stick, 30 times / right and left (feet sideways to the wall) | 100 yard run/sprint, 10 pull-ups, 1 minute rest |
| - 2 hands: Catch, face dodge, 30 times / right and left (toes facing the wall) | 100 yard run/sprint, 10 burpees, 1 minute rest |
| - 2 hands: Catch, throw, switch hands (balls not in your stick), 30 times (toes facing the wall) | 100 yard run/sprint, 10 squats, 1 minute rest |
| - 2 hands: Split dodge - throw right, catch right, split dodge throw left, catch left, 30 times each hand (toes facing the wall) | 100 yard run/sprint, 30 seconds hollow hold, fully recover |
| Watch here: https://youtu.be/-0Jz9vH_ntg | Cool Down: |
| Stretch | |
