Sample Conditioning Workout
Before you begin each workout start with a warm-up of 5-10 minutes.
It can be any activity such as jogging or jumping jacks. The goal is
to get the blood circulating and so the muscles become more pliable.
After the warm-up, stretch all of the major muscle groups (legs, hips,
etc.). Hold each stretch for about 15-20 seconds without bouncing. Once
you have completed a series of stretches, move into an active warm-up.
The active warm-up can consist of activities like high knees, butt kicks,
side shuffles, etc. These movements are used primarily to actively prepare
the muscles, tendons, and ligaments for the stress it will encounter
during the workout.
Sample Conditioning Workout: Lacrosse
Week 1
Monday
· 1.5 mile run (record your time).
· Stadium sprints x 10 (running up the steps at a football stadium).
Wednesday
· Four corner drill x 6 (make sure to do the drill in both directions).
Allow for 30 seconds rest between each repetition. Setup four cones five yards
apart. Start at the bottom left cone. Begin by sprinting to the first cone. Plant
your foot by the cone and shuffle to the right cone. Pedal backwards to the cone,
then finish by shuffling to the left cone. Repeating that series twice around
will constitute one repetition.
· 30 second shuffle drill x 4. Allow 30 seconds rest in between sets.
Place two cones ten yards apart. Shuffle from cone to cone as fast as possible
for 30 seconds. Each time you reach a cone you get one point. Attempt for as
many points as possible within the time frame.
· Suicide drill x 4. Allow 1:30 minutes rest in between sets. Take six
cones and place them ten yards apart. Starting at the first cone, sprint to the
second cone and back to the first, then immediately sprint to the third and back.
The drill is complete when you have sprinted to all of the cones.
Friday
· Ten 100 yard sprints. Allow for 45 seconds rest in between repetitions.
· Light jog for 20 minutes.
Week 2
Monday
· 2.0 mile run (record your time).
· Stadium sprints x 12.
Wednesday
· Four corner drill x 8 (each direction).
· 30 second shuffle drill x 5. Allow for 30 seconds rest in between repetitions.
· Suicide drill x 5. Allow for1:30 minutes rest between sets.
Friday
· Eight 100 yard sprints. Allow for 45 seconds rest between repetitions.
· Six 80 yard sprints. Allow 30 seconds rest between repetitions.
· Light jog for 25 minutes.
Week 3
Monday
· Ten 40 yard sprints. Allow 20 seconds rest between repetitions.
· Four corner shuffle drill x 6 (each directions). Allow for 20 seconds
rest between repetitions.
· Ten 40 yard backward sprints. Allow for 20 seconds rest between repetitions.
· Suicide drill x 3. Allow 1:00 minute rest between repetitions.
Wednesday
· 2.5 mile run (record your time).
· Stadium sprints x 10.
Friday
· Ten 100 yard sprints. Allow 40 seconds rest between repetitions.
· Eight 80 yard sprints. Allow 30 seconds rest between repetitions.
· Six 60 yard sprints. Allow 20 seconds rest between repetitions.