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Searching for boys’ lacrosse fitness and skills workouts? See these from @BlackBearLC

Wednesday, 18th March 2020

Categories Boy's/Men's, Club, High School, Youth  
 

Phillylacrosse.com, Posted 3/18/20

This training series is from Black Bear Lacrosse Club. (advertisers can submit their training to golax@phillylacrosse.com).

We are all facing a challenge together that has closed our schools, our gyms, and changed the way we normally function. These challenges though are an opportunity to learn from home, to work hard on our own, and to use this as a way to remember that everything can always be taken away. We must have a “Humble but Hungry approach.”

Denison Bucket Slide Drill

In an effort to serve our local communities youth through high school we are sharing materials with all players, all clubs, recreational and high school programs as we are sure many will be sending stuff out to their families as well. Below you will find THREE documents that include:

Black Bear Wall Ball Program
Individually Designed Position Specific Drills that any player can do on their own; and a Weight Lifting and basic Cardio program that can also be done at home.

Black Bear’s Wall Ball Program- Coach Tommy Belmont helped make this for us 3 years ago and it is a great way to get fundamental and game reps in the backyard on the bounce back or any wall out there. We recommend High School players do this 3-4 times a week, Middle School players 2-3 times per week, and young players try 1-2 times a week. It will take roughly 15-20 minutes to do max.
Black Bear Wall Ball Routine During Down Time

Denison Bucket Slide Drill

Position Specific Instruction Drill Work- We have attached YouTube links to all the drills that you see in this document. These are drills we would do as “pre-practice drills” and small group instruction but are also designed for players to do on their own. “Work HARD in silence, let your success be your NOISE.” The YouTube links feature great drills from Denison and Salisbury University as well as Adam Ghetalman for Goalies. We recommend 15-20 minutes 2-3x a week.

Black Bear’s Weight Lifting and Cardio Program-This program was designed by Coach Bryan Churchey at Perkiomen Valley as well as help from his friend Rob Day, Strength Coach at Robert Morris University and a former defenseman at Lynchburg College. What you will find is basic cardio that can be done at home or outside do it 2x through if a high school athlete and 1x if younger cardio should be daily if you prefer or 2-3x a week. The weight lifting is two parts: A program for those that have access to a weight room and A program for body weight exercises. These are also useful for “In-Season workouts” if you are a high school program as that is what is it designed for; to maintain your core body strength and decrease injuries. Do this 2-3x a week if you want to challenge yourself.

Black Bear Lifting and Cardio Program During Down Time

We will, like others most likely, be posting videos of workouts such as these on our Instagram @blackbearlc throughout the next two weeks or however long this lasts. This is an opportunity for us all to SERVE our local communities and help all players stay active and fit. This TOO Shall PASS, stay Positive out there!

Black Bear Lacrosse Club
http://www.blackbearlacrosse.com

Links are provided directly below for many of the activities listed below.

AttackSpin and Fire Drill-  https://www.youtube.com/watch?v=kifobfUdg_Y  Zig Zag Drill- https://www.youtube.com/watch?v=t18hqY74HgU&disable_polymer=true
Goalie Wall Ball Drills 1 & 2- https://www.youtube.com/watch?v=eO9Ugx6B59Q
DefenseDenison Bucket + Slide & Shuffle Drills- https://www.youtube.com/watch?v=Ur8eBsZG8w0&list=PLk7eZuCir9rVOao6wNnuSSkFeov66TD9W&disable_polymer=true

Midfield  Spin and Fire Drill-  https://www.youtube.com/watch?v=kifobfUdg_Y   Salisbury Alley Dodge Drill-  https://www.youtube.com/watch?v=yvWk0VgrsJY&disable_polymer=true

Black Bear Lacrosse Club Wall Ball Program
This program contains 100 reps total with 80 reps working on basic stick skill fundamentals and the other 20 simulating game reps
You should hit the wall 15-20 minutes before or after your lift with the goal of running through the program 5-10 times

Rules
Must throw with gloves and helmet on
Work on hitting a target, the goal of this program is to get better at moving the ball quicker. By picking a target and being able to hit it 100 times will greatly improve your consistency to throw great passes
Sticks up by ear hole. The point of the wall is too simulate having a catch. When calling for a pass in the game you want to have your stick up by the ear hole, same thing goes for the wall
EVERY REP DONE AT 100%!!!

Fundamental Routine (10-12 Yards Away from Wall)
20 Catch and Cradle (20 R) (20 L)
20 Quick Stick (20 R) (20 L)
20 1-hand (20 R) (20 L)
10 Catch and Switch (10 Catch R, Throw L) (10 Catch L, Throw R)
10 Backhand (10 R) (10 L)
Game Simulation Reps (12-15 Yards Away from Wall)
10 Catch and Throw on the Run (10 R) (10 L)
Simulates throwing on the run and moving towards the ball
DEFENSEMEN/LSM 10 Big Turns (10 R) (10 L)
Simulates making the big turn in a game to throw across field
OFFENSIVE Players 10 Split Dodges (10 R-L) (10 L-R)
Simulates a split dodge and dodging off reception and making a pass
FINISH WITH 20 REPS OF YOUR CHOICE OF EXERCISE WITH WEAK HAND

Black Bear Lacrosse Club Position Specific Drills

Below are some BASIC individually designed drills that the boys have done throughout the off season program that can easily be done on there own in the backyard. These drills would take 10-15 minutes daily to do and are focused on maintain technique for their specific position.

“Word hard in SILENCE…. And let your success be your NOISE.”
“Don’t be LIMITED by your challenges, instead… CHALLENGE your limits.”

Attack
SHOOTING Drill #1- SPIN & FIRE Watch the video for instruction focus though is on keeping hands up and away rotating, and stepping into your shot. Shot should be overhand or ¾ overhand shooting mechanics. Make sure you are turning head and finding your target, recommend you aim opposite pipe, remember this isn’t about power it’s about accuracy/precision!

Rep Range- 5 Minutes 30-40 Reps RH, 30-40 Reps LH

DODGING + FINISHING Drill #2- ZIG ZAG C.O.D. Drill from X- This is a great drill to work on endurance, explosion and finish from X. Focus on your Stick Protection-Keeping your HEAD UP-Punch Away STEP away Finish that we preach.

Rep Range- 5-10 Minutes 20-25 Reps L to R Finish, 20-25 Reps R to L finish

GOALIE
Drill #1 Goalie Wall Ball- Watch this video from Coach Ghitelman With helmet and gloves stand about 15 yards away and simply throw the ball at the wall get SET in stance and react. Focus on stepping and punching towards the ball and bringing your body with.

Drill #2 Goalie Wall Ball- at the 1:20 mark of the drill above same drill but with each save we are working towards the wall, this will work on reaction time, hand-eye, and technique.

DEFENSE
Defensive Footwork Drill #1- Denison Bucket Slide Drill- Fast forward to 1:32 in the VIDEO, start in defensive stance if sliding from the crease, put a bucket or cone 10-12 yards ahead of you. Focus on your approach footwork INSIDE-OUT Approaches getting your LEFT FOOT/SHOULDER aligned with the cone/

Rep Range- 5 minutes 20-25 reps Dictating down Left Alley, 20-25 reps Dictating down Right Alley

Defensive Footwork Drill #2- Denison Breakdown + Shuffle Drill- Fast forward to 1:50 in the VIDEO, Start in defensive stance if sliding from the crease, put a bucket or cone 10-12 yards ahead of you then put two more cones on 45 degree angles 8 yards down as shown. When you arrive at the BUCKET Punch-Slap-Lift Check before shuffling down. Bonus you can add a Groundball pick up at the end of the shuffle and roll away to simulate pressure.
Rep Range- 5 minutes 20-25 reps Dictating down Left Alley, 20-25 reps Dictating down Right Alley

Midfield
SHOOTING Drill #1- SPIN & FIRE Watch the video for instruction focus though is on keeping hands up and away rotating, and stepping into your shot. Shot should be overhand or ¾ overhand shooting mechanics. Make sure you are turning head and finding your target, recommend you aim opposite pipe, remember this isn’t about power it’s about accuracy/precision!

Rep Range- 5 Minutes 30-40 Reps RH, 30-40 Reps LH

DODGING + FINISH Drill #2- Salisbury Alley Dodge Drill- IF you have access to a ladder this is GREAT to work on your footwork. IF not then follow the guidelines Coach Berkman has listed in the video.
If you have a ladder then do the following progression 1-foot in per box 10 shots R/L, 2-foot in per box 10 shots R/L, Itchy shuffle 10 shots R/L, 1-foot in 1-foot out 10 shots R/L.

Rep Range- 5-10 minutes 20-30 Reps RH, 20-30 Reps LH Bonus 10 Splits RL/LR

Black Bear Lacrosse Club Optional Spring training program-2020

Lifting Programs:
For our high school athletes specifically, we have TWO types, one for those that have a home weight room or access to one and a second for Body Weight exercises that can be done in your bedroom essentially.

Conditioning Program:
These are basic cardio circuits that the boys can do in the backyard, around the neighborhood or at a field. A lot of these are things anyone can do at any time. Use what resources you have available to you!

TREADMILL Program:
-2 Minutes: 7.5 no incline
Start interval workout (15 minutes)
-1 minute 8.0 2.5 incline
1 minute REST 6.5 2.5 incline
(do this 3 times)
-1 minute 8.5 3.0 incline
1 minute REST 6.5 3.0 incline
(do this 3 times)
-1 minute 8.5 4.5 incline
30 seconds REST 6.5 4.5 incline

This is continuous running on the treadmill.
Sprint/Jog RUNNER Program: Outside in the neighborhood
2 minute Jog (warm Up)
30 second sprint
30 second jog
Do this 30-30 split for roughly 10 minutes then rest.

Lifting Program For those that have access to a Weight Room
NOTE: These lifts are to MAINTAIN core body strength, not increase it. Light weight!
EXERCISES
Warm-Up
AGILITY LADDERS (110-30 HR)
5 minutes
2 Sets Burpees 15 15
CORE Sets Reps
Rotation- Russian Twists 2 30 each side
Flexion- Straight Arm sit ups 2 30
Stability- Front/Side Planks 2 40 sec. each
EXERCISE/Rest (seconds)
Weight Sets + Reps
POWER-Hang Cleans 2 sets 12-12
HIP DOM-Back Squats 2sets 15-15
PLYO- BOX JUMPS 2sets 10-10
GLUTE DOM-Leg Curls 2sets 12-12
CHEST-DB or BB Flat Bench Press 2sets 15-15
CHEST-Bosu Ball Push Ups 2sets 12-12
BACK VERT- Lat Pulldowns Wide Grip 2 sets 12-12
SHOULDER DB Shoulder Press 2sets 12-12
BACK HORZ- Cable Rows 2 sets 12-12
TEAM STRETCH
BONUS ROUND
Arms: BarbBell Front/Reverse WristCurls 3 Sets 10-10-10

Lifting Program For those that DO NOT have access to a Weight Room
NOTE: These lifts are to MAINTAIN core body strength, not increase it. Light weight!
EXERCISES
Warm-Up
Jogging 5 minutes
2 Sets Burpees 15 15
CORE Sets Reps
Rotations- Russian Twists 2 30 each
Flexion- Straight Arm Sit Ups 2 30
Stability- Front/Side Planks 2 40 sec. each
EXERCISE Weight Sets + Reps
PLYO- Jump Squats BW 2sets 12-12
HIP DOM- AIR SQUATS BW 2sets 15-15
HIP DOM- STAR Lunges BW 2sets 15-15
GLUTE DOM- Scissor Jumps BW 2sets 12-12
CHEST- Regular Push Ups BW 2sets 15-15
CHEST- Push Up to Shoulder Press BW 2sets 12-12
BACK VERT- Lat Pull ups Find a tree branch! 2 sets 12-12
BACK HORZ-BUCKET ROWS Paint or Ball Bucket! 2sets 12-12
TEAM STRETCH
BONUS ROUND
Arms: Bucket Curls
Paint or Ball Bucket! 3 Sets 10-10-10


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