Wake up Work out Kick Ass Repeat Off season workout Wake up Work out Kick Ass Repeat

Wall ball basics Stand between 6 – 8 feet away from the wall Throw straight line passes, not high passes—nothing Loopy! Face wall sideways, with shoulders turned and Opposite foot forward Catch into the triple threat position— don’t reach for the ball Keep elbow off body and actively turn shoulders and torso as you throw Aim for the same spot on the wall Be on your toes and Move your feet

“If something stands between you and your success, move it “If something stands between you and your success, move it. Never be denied.” - Dwayne “the Rock” Johnson 250 rep Wall Ball routine 25 - Dominant hand 25 – Non dominant hand 25 - Right hand only (hold half way down stick) (no bottom hand) 25 - Left hand only (hold half way down stick) (no bottom hand) 50 – alternating hands (throw right catch right) then switch hands to (throw left catch left) 25 - Switch hands while ball’s in air (throw right catch left) 25 – Switch hands while ball’s in air (throw left catch right) 25 – Quick stick dominant (closer to wall, no cradle between passes) 25 – Quick stick non dominant (closer to wall, no cradle between passes) Mix in different combos, like throwing/catching from opposite shoulder, super high throws/catches, running toward the wall and throwing/catching, etc. https://www.youtube.com/results?search_query=girls+lacrosse+wall+ball Time yourself. Count your dropped balls. Count consecutive catches. Hold yourself accountable. Try to improve speed as well as consistency.

”Running is nothing more than a series of arguments between the part of the brain that wants to stop and the part that wants to keep going” Off season running: Stretch – Before running Sprint options – shuttles, suicides, Beep Test (download able app for your phone), hills, stairs, ladder runs (sprint, jog back to start, then shorten sprint distance, jog back to start, and repeat) Do not simply run! Add intervals! Lax is a game of sprints! Distance running – 1 mile, 5k (3.1 miles), or 10k (6.2 miles) Run with your stick to practice cradling, switch hands half way Stretch – After running

"You have to push past your perceived limits, push past that point you thought was as far as you can go.”