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

2. 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

3. “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.
Time yourself. Count your dropped balls. Count consecutive catches. Hold yourself accountable. Try to improve speed as well as consistency.

4. ”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

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