AdrenaFit Winter Challenge
With season closing in quick there is a lot of things to cover in a very short period of time. How are you supposed to have the time to lift, run, and play lacrosse all while being a student? The workout below is a fun one we do at AdrenaFit that can be done right on the field and covers all the basics in a challenging timed-task workout. This workout can be done 2-3 times a week and should not take you longer than 30 minutes of training. Make sure you record your time and watch as your times improve each week.
AdrenaFit Lacrosse Workout
- Pull Ups (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)
- Push Ups (20, 18, 16, 14, 12, 10, 8, 6, 4, 2)
- Squat Jumps (30, 27, 24, 21, 18, 15, 12, 9, 6, 3)
- Sprint 100 yards between each set
Perform each exercise for the correct number of repetitions and then finish the set with a 100 yards sprint. Immediately begin the next set dropping the repetitions for each exercise then finish with the sprint. Continue doing this until you have finished all 10 sets. Record your time once your done.
Make sure you finish the training excersise with some shooting or wall ball for 20-30 minutes.
Description of the Exercises:
Pull Ups - Grab the cross bar of a lacrosse goal with a wide grip (shoulder width apart) with your palms facing away. Pull yourself to the bar by trying to drive your chest into the bar. Make sure you are coming all the way down until your arms are completely extended, pause, and then explode up and over the bar with your chin. No kipping, kicking, or swinging!
Push Ups - Start with your hands inline with your armpits. Hold your stick with an over/under grip (like you would if you were playing) with your hands about 12 inches apart. Your elbows should be pinched in so that you can feel the inside of your arm rub on your lats. Lower yourself toward the ground until your arms are just past 90 degrees, pause for one breath, and then explode up to your original starting point. Alternate your hand position every set so it mimics pushing out as a righty and lefty. Make sure you are keeping your core muscles tight. Don’t let your hips drop while performing this exercise.
Squat Jumps - Start with your feet about shoulder width apart with your toes pointed forward. Lower yourself slowly until your knees are just past parallel to the floor, pause, and then explode up. Jump as high as you can while driving through your hips. You should be getting triple extension through your ankle, knee, and hip when you jump. Make sure you land “softly” with your back straight, knee tracking over your toes, and your toes facing forward.
Jesse Foss is the director of training at Adrenaline Lacrosse. He graduated from Stony Brook University and was a two-year starter at midfield. Prior to that he played at Nassau Community College where he won a national championship in 1999. Jesse has been training high school and college athletes, as well as, the general population for the last 10 years. He holds multiple degrees and advanced certifications in performance training, corrective exercise, and sports nutrition. He is currently the head lacrosse coach at La Costa Canyon High School. His teams have gone 40-5 in the 2 seasons and finished 2012 ranked #18 in the nation by Inside Lacrosse. Jesse’s experience as a player, coach, and trainer give him insight to exactly what players’ need to be successful at the highest level.