Pre-season Training
The Most Important Thing
Before any workout, you must:
A. Warm up – Break a sweat by running for five minutes, jumping rope, using the elliptical, or any other exercise
that raises your heart rate.
B. Stretch – Dynamic stretches are best, but static stretches work, too. Use whatever you are used to, but be
sure to loosen up all major muscles and joints (calves, hamstrings, quads, knees, gluts, hips, lats, shoulders, neck,
elbows, and wrists)
Do not burn yourself out by pushing too hard too fast.
Other Guidelines
Find some teammates who can work out at the same time with you.
If you have been in season lately and you can run, play wall ball, and exercise all in one work out, go for it. If you are
building your fitness, do wall-ball every day, but alternate days of running and exercising.
1) Run Three Miles
• If you regularly run three miles or more, keep it up. Push yourself to faster times and/or longer distances.
• If you do not typically run three miles, build up to it. On the first day, run a mile. Add a quarter mile each day
until you are going the distance.
2) Wall-ball (at least 20 minutes a day)
Form is primary
Focus intently; work to play at game speed
No bounce passes
Go through drill variations with both hands:
• One-handed pass (left, right)
• Quick-stick (left, right)
• Catch-cradle-pass (left, right)
• One-handed catch (left, right)
• Lateral shuffle (left, right)
(If you master these, increase speed or see Armstrong for more.)
3.) Do Core Exercises
Core Exercise 1: The Plank
This quick core routine begins with the plank exercise. The plank provides a great warm-up that engages all the
muscles of the core: the rectus abdominis, the internal and external obliques, transversus abdominis, the hip flexors,
the erector spinae and multifidus.
Begin in the pictured position. Keep your torso straight and rigid and your body in a straight line from ears to toes
with no sagging or bending. Hold the position 15-60 seconds while maintaining control.
To increase the difficulty and intensity of this movement, alternate lifting one arm out in front of you while maintaining
your posture for 10 seconds and repeating on the other side. You can do the same with each leg, by lifting your foot
up and holding that position for 10 seconds and repeating on the opposite leg.
Core Exercise 2: The Side Plank
The side plank engages the often-overlooked muscles that help support the core -- the lateral stabilizers from the
ankle to the shoulder. This is one simple and effective exercise to help increase lateral hip strength and stability and
keep the obliques and transverse abdominis strong.
Begin in the pictured position and keep your body stiff from head to toe. Hold the position 15-60 seconds while
maintaining control, and be sure to do both sides!
To increase the difficulty and intensity of this movement, alternate lifting your top leg up a few inches and holding it
for 10 seconds while maintaining your balance.
Core Exercise 3: V-Sit Abdominal Exercise
The v-sit is an effective abdominal and core exercise that works the rectus abdominis, the external obliques, and
internal obliques. This exercise also engages the hip flexors.
To do the V-sit, start in a seated position on the floor, contract your abdominal muscles and core, and lift your legs
up to a 45-degree angle as pictured. Reach your arms straight forward or reach up toward your shins as you are
able. Maintain good core posture and a strong spine while you hold the position for several seconds. Rest and
repeat several times. As you get stronger, hold the position longer.
Core Exercise 4: The Bicycle Crunch
The bicycle crunch exercise is one of the best exercises for the rectus abdominus and obliques, according to an
abdominal exercise study done at San Diego State University.
To do the exercise, lay flat on the floor with your lower back pressed to the ground. Rest your hands behind your
head without pulling on your neck. Bring your knees up to about a 45-degree angle and slowly go through a bicycle
pedal motion as pictured. First, touch your left elbow to your right knee, then your right elbow to your left knee.
Perform the exercise in a slow, controlled motion. Repeat 10-25 repetitions on each side.
Core Exercise 5: The Hip Bridge Exercise
The hip bridge exercise isolates and strengthen the gluteus (butt) muscles and hamstrings (back of the upper leg).
This, along with the single leg bridge exercise, are good core strengtheners that target both the abs and the low
back muscles. The bridge exercise is considered a basic rehab exercise to improve core and spinal stabilization.
Hold the position pictured above for 15-60 seconds while maintaining control. If you do the single leg bridge as well,
be sure to do both sides!
To increase the difficulty and intensity of this movement, alternate lifting up on your toes so heel come off the ground
and then reverse it with the toes off the ground and your weight on your heels.
Core Exercise 6: The Single Leg Bridge Exercise
The single leg bridge exercise is the next step after you've mastered the bridge exercise. This move is a great way to
isolate and strengthen the glutes and hamstrings, but when you do this exercise correctly, you will also find that it is a
very powerful core strengthener.
Start on your back, hands by your sides, knees bent and feet flat on the ground, directly under your knees.
Lift up into a bridge position, and tighten your core.
Slowly raise and extend one leg. Keep your pelvis raised and level, try not to let one side dip down.
Work up so that you can hold this position 20 to 30 seconds while maintaining control. Be sure to do both sides.
Core Exercise 7: The Skip with Twist Exercise
If you are using this core workout before sports, you may want to add this final warm up exercise before hitting the
court, field or pavement. There are many ways to warm up, but this simple skip with a twist exercise engages the
muscles of the core as well as the upper and lower body in a gentle and rhythmic warm-up.
• Find a level place with enough room for about 10 full forward strides.
• Begin by slowly skipping forward 10 strides (5 per side), stop and turn around.
• For each return skip, gradually add more intensity and a larger twist to your strides.
• Continue to add a full arm swing and drive your knees a bit higher.
• Finally, add the torso twist; take full skipping strides, driving your knees upward and your arms across your
body to a full range of motion.
• Keep your movements smooth and controlled, not sloppy. Focus on your core and abdominal muscles to get
the most from this warm up this exercise.
Core Exercise 8: Run The Stadium Steps
• Carry your stick and a ball
• Maintain posture, engage your core; flex hamstrings and gluts
• Mix it up: single vs. double steps; side steps; backwards (up only); high knees
Expectations
“Win with honor.”
Know your season priorities: 1) Family, 2) School, 3) Lacrosse.
Be punctual – “Ready” = equipped, hydrated, focused.
Bring a full, 1-liter water bottle to each practice and game.
Warm up before physical activity.
Wear goggles and mouthguard whenever handling your stick.
Obey the chain of command: Captains Coaches Parents
(Armstrong’s door is open.)
Eat a balanced diet, take your vitamins, and get quality sleep.
Miscellaneous
Practice and talent determine playing time.
The best players train on their own. (Get a training partner.)
Success = Hard Work + Belief
For access to the Women’s Lacrosse Google Calendar, email Armstrong.
Carry your stick with a ball everywhere it’s allowed. Switch hands.
Do daily tasks with your off-hand. (Tooth brushing, buttons, silverware, etc.)