Wallball

Find a wall or bounce back, go through this set two times, 25 reps of each. Don't forget to move your feet!

- Right Hand

- Left Hand

- Catch Right throw Left

- Catch Left throw Right

- One handed Right

- One handed Left

- Quick stick Right (no cradle) 

- Quick stick Left (no cradle)

- Off stick Right

- Off stick Left

- Behind the back Right

- Behind the back Left

- Twizlers

Dynamic Range of Motion (ROM)

These should be completed before lifting

Dynamic ROMs are done for about 1 minute each

Inchworm Walkout

Hamstring Scoops

Butt Kickers

Walking Lunge Plant and Twist

"Greatest Stretch Ever"

Open Gates

Close Gates

Footwork/Ladder Drills

This ladder progression - work on this for 5-10 minutes 3-4 times per week

If you don’t have a ladder, you can use chalk and draw one on the sidewalk

Core

These should be done DAILY

**Supine Toe Taps: 3x10 double count

**Plank: Progress to hold for 1 minute increments

**Side Plank: Progress on each side to hold for 1 minute each

**Bird Dogs: 3x10 double count

**Single Leg Stretch: 30 seconds, 3 times

Double Leg Stretch: 30 seconds 3 times

Russian Twist: 30 seconds, 3 times

Standing Side Bend: 3x10 on each side

Lower Body

Beginners: Start out using just your body weight for resistance

Advanced: Add dumbbells, kettlebells or a barbell for added effort

** indicates a “core lift”: master these lifts before advancing to the other exercises

**Squats

**Lunges

Lateral Lunges

Curtsey Lunges

**Romanian Deadlifts

Theraband Side-Steps

**Nordic Hamstring Curls

**Hip Thrusts: 

Beginners: Start with Bridges progress to single leg bridges, then add weight

Advanced: add a thera-band above your knees and weight on your upper thighs

Medicine Ball Hamstring Curls

Upper Body

Beginners: Start out using just your body weight for resistance

Advanced: Add dumbbells, kettlebells or a barbell for added effort

** indicates a “core lift”: master these lifts before advancing to the other exercises

**Push Ups (beginners - start with an incline push up, progress to knee push-ups, then regular)

**Dumbbell Fly OR Bench Press

**Tricep Extensions

**Bicep Curls

**Hammer Curls

Lateral Deltoid Raises to Goal Post

Anterior Deltoid Raises

Lateral Deltoid Raises

Bent Over Rows

Reverse Dumbbell Fly

Full Body

These are ADVANCED movements, make sure you have the strength to begin these exercises (work on your ** exercises in the lists above to build your base before attempting these movements)

Kettlebell Swings

Clean

Thrusters

Bulgarian Squats with Bicep Curl

Single Leg RDL’s

Plyometrics

These are ADVANCED movements causing a lot of load on your body/joints

Only attempt these, at most, 2 times per week (not on back-to-back days)

Squat Jumps

Split Squat Jumps

Box Jumps

Bounding

Reverse Lunge to Knee-Up Jump

Skater Hops

Wall Chest Pass

Overhead Wall Chest Pass

Kneeling Side Throw

Static Range of Motion (ROM)

These should be completed daily AFTER your workout 

Static stretches are held for 30 seconds, 3 times each

You NEED to be warm for these stretches to have any effect

Lower Body:

Calf Stretch

Seated Hamstring Stretch

Seated Figure 4 Stretch

Kneeling ADductor Stretch

Kneeling Hip Flexor Stretch

Standing Quad Stretch 

T-Spine and Hips:

Mobility Drills

Upper Body:

Doorway Pec Stretch

Standing Tricep Stretch

Doorway Biceps Stretch

Cross Body Deltoid Stretch

Child’s Pose

Child’s Pose + Lateral Reach

Child’s Pose + Thread the Needle

Lacrosse Terminology

 

Assist: 

  • A pass to a shooter that results in a goal.

Attack: 

  • Players at their scoring end.

Back Door: 

  • A play, pass, or cut taking advantage of a (back) turned defender.

Backer Zone: 

  • A “roving” or “floating” defender that follows the ball ready to double.

Blocking: 

  • Moving into the path of a player without providing space for the player to stop or change direction.

Cage: 

  • The goal.

Charging: 

  • Player with the ball comes into contact with a defender who has already established position.

Choke-up: 

  • Slide your top hand all the way up to go for a ground ball and protect your stick.

Clear: 

  • Transitioning (clearing out) the ball from a team’s defensive end to its scoring end after gaining possession from a turnover or a save.

Cover: 

  • Illegally placing the stick pocket on top of a ground ball to prevent others from scooping.

Cradle: 

  • Rotating motion of the stick to maintain possession of the ball.

Critical Scoring Area: 

  • The area inside the 12-meter fan and also extending beyond the goal.

Crosse: 

  • Proper name for a stick.

 

Cross Check: 

  • An action of contacting (checking) a player with two hands on a ball carrier’s stick to dislodge the ball.

Cutting: 

  • Attacker runs toward the goal looking to get open to receive a pass.

Defense: 

  • Players positioned down in front of the goal they are protecting.

Deputy: 

  • A player who enters the goal circle when the goalie is out of the goal circle and her team is in possession of the ball.

Dodge: 

  • A move to evade a defender.

Double Team: 

  • Effectively, two defenders on the ball carrier.

Draw

  • A technique to start or resume play by which a ball is placed in between two sticks held back to back and drawn up and away.

Eight-Meter Arcs

  • A pie-shaped area in front of the goal used for the administration of major fouls.

Face Dodge: 

  • A combination of foot and stick movement whereby the stick is brought “across the face” in an effort to mislead a defender.

Fast Break: 

  • Game situation (transition) often the result of a quick turnover in the middle of the field.

Feed: 

  • A pass to a player cutting to the goal.

Free Position

  • A free and clear restart opportunity awarded to one player when a major or minor foul is committed by a player from the other team.

Free Space to Goal (aka Shooting Space): 

  • A cone-shaped path extending from each side of the goal circle to the attack player with the ball.

Goal Circle (Crease): 

  • 8.5 foot (women’s) radius circle that surrounds each goal.

Ground Ball: 

  • A loose ball picked up from the ground.

Hang: 

  • The action of a ball carrier holding the stick head exposed below or behind the body.

ISO (Isolation Play): 

  • Creating a one on one situation for a player.

Indirect Free Position: 

  • An opportunity awarded to the offense when a minor foul is committed by the defense inside the 12-meter fan. Ball carrier must pass before shooting.

Man Down: 

  • A game situation when a team serving a penalty is on defense.

Man-Up: 

  • The opposite of man down; a team has more players due to an opponent's penalty.

Marking: 

  • Defender is within a stick's length of an opponent.

Midfield: 

  • Players position in the middle of the field that can play end to end.

Motion: 

  • Offensive strategy of passing and moving to create open players and / or 1 v 1 situations by moving defenders from the adjacent slide.

On Ball (Defender): 

  • Defender guarding the player with the ball.

On the fly: 

  • Substituting during play. When one player exits the field through the team substitution area, another can enter

Off Ball (Defender): 

  • Defender guarding a player (or space) away from the ball ready to help (slide) or engage on ball.

Offsides: 

  • Occurs when a team has too many players over the restraining line (more than 7, excluding the goalie).

Pick: 

  • An off ball player stands in a stationary position in the path of a defender playing the ball carrier to attempt to free the ball carrier.

Pipe: 

  • Framing (tubing/post) of the goal.

Quickstick: 

  • A quick and short pass, catch, or shot with limited motion of the stick.

Redefend: 

  • The situation or act of playing defense following the loss of possession.

Ride: 

  • Same as redefending, but a term mostly used in the men’s game.

Roll Dodge: 

  • An evasive dodge used by a ball carrier where the ball carrier plants a foot in front of the defender’s opposite foot and rolls back to the opposite side.

Slashing: 

  • Recklessly swinging the crosse at an opponent’s stick or body.

Slide: 

  • As a noun, it is the player adjacent (right of left) of the on ball defender.

Split Dodge (aka Pull Dodge): 

  • Similar to a Face Dodge but the player changes hands.

Stall: 

  • The tactic or game situation whereby the offense is not attacking to score.

Stick Check: 

  • Inspection (for legality) of a player’s stick by an umpire.

Swag:

  • Gear, such as t-shirts and shorts, which a player gets while playing for a team.

Three-second rule: 

  • Defensemen may not remain in the arc for more than three seconds without guarding another player.

Top cheddar: 

  • Refers to a shot that goes high into the top corner of the goal, often considered a skilled and difficult shot to defend.

Transition: 

  • Game situation when a team goes from offense to defense or from defense to offense.

V-Cut: 

  • Cutting at one angle, then breaking to another in a path resembles the letter V to receive the pass.

Wall Ball: 

  • Practice method of throwing a ball against a wall and playing catch with oneself.

X (The X, at X):

  • The area on the field behind the goal or the player at that point who usually starts the play on offense.

Zone (Zone defense): 

  • A defense where players are responsible for spaces rather than specific players.

Warding

  • Occurs when a player guards a ground ball with her crosse or foot, or, removes one hand from the crosse and uses her free arm to ward off an opponent.

Warning Cards: 

  • A yellow card* presented by an umpire to a player is a warning which indicates that she will next receive a red card and be suspended from further participation if she continues to play dangerously and/or conduct herself in an unsportsmanlike manner. A green card is presented by an umpire to the team captain indicating a team caution for delay of game. * When a yellow card is given, the player must come off of the field for two minutes of elapsed playing time.