Free Training Program

LOOK IN THE MIRROR DAILY AND SEE WHO IS
RESPONSIBLE FOR YOUR SUCCESS!

20 Minutes of Sports Specific Skill Work per day = 10 hours a Month!

© 2022 - Program created by Pawling NY High School Varsity and
Team 91 Tristate Lacrosse head coach Rob Walters

 

get our lacrosse training program here
 

GAME DAYS - No workouts. Day before & after competition - only do an easy, short run @50% effort. Good dynamic stretch/warmup before and a static stretch after.  Light stick skills. 

College Sports Recruiting Handbook for High School Student/Athletes & Parents - click here

Sunday

OFF - Recovery - Easy bike ride with family, hike etc. Have fun or take the day off completely. You can change your day off to any day that works with your schedule. 

 

Monday

Easy jog warm up, dynamic stretch - VIDEO: Dynamic Stretching Routine

 

High School Players

2-3 mile run @50% of full effort - 1 mile if you are just starting out

100 push ups & 200 squats - In sets you can manage - 1/2 or 1/4 if just starting out

Sports Specific Drills workout - 30-60 minutes

6th-8th Grade Players

1-2 mile run @50% of full effort - 1/2 mile if you are just starting out

50 push ups & 100 squats - In sets you can manage - 1/2 or 1/4 if just starting out

Sports Specific Drills workout - 20-30 minutes

2nd-5th Grade Players

1/2 - 1 mile run @50% of full effort - 1/4 mile if you are just starting out

25 push ups & 50 squats - In sets you can manage - 1/2 or 1/4 if just starting out

Sports Specific Drills workout - 10-20 minutes

ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles

 

Tuesday

Easy jog warm up, dynamic stretch

High School Players

HIIT - 8 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)

10 minute CORE workout - click here

Sports Specific Drills workout - 30-60 minutes

6th-8th Grade Players

HIIT - 6 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)

10 minute CORE workout - click here

Sports Specific Drills workout - 20-30 minutes

2nd-5th Grade Players

HIIT - 4 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)

5 minute CORE workout - click here

Sports Specific Drills workout - 10-20 minutes

 

ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles

Wednesday

Easy jog warm up, dynamic stretch

 

High School Players

2-3 mile run @50% of full effort - 1 mile if you are just starting out

100 push ups & 200 squats - In sets you can manage - 1/2 or 1/4 if just starting out

Sports Specific Drills workout - 30-60 minutes

6th-8th Grade Players

1-2 mile run @50% of full effort - 1/2 mile if you are just starting out

50 push ups & 100  squats - In sets you can manage - 1/2 or 1/4 if just starting out

Sports Specific Drills workout - 20-30 minutes

2nd-5th Grade Players

1/2 - 1 mile run @50% of full effort - 1/4 mile if you are just starting out

25 push ups & 50 squats - In sets you can manage - 1/2 or 1/4 if just starting out

Sports Specific Drills workout - 10-20 minutes

ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles

 

Thursday

Easy jog warm up, dynamic stretch

High School Players

HIIT - 8 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)

10 minute CORE workout - click here

Sports Specific Drills workout - 30-60 minutes

6th-8th Grade Players

HIIT - 6 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)

10 minute CORE workout - click here

Sports Specific Drills workout - 20-30 minutes

2nd-5th Grade Players

HIIT - 4 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)

5 minute CORE workout - click here

Sports Specific Drills workout - 10-20 minutes

 

ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles

Friday

Easy jog warm up, dynamic stretch

 

High School Players

2-3 mile run @50% of full effort - 1 mile if you are just starting out

100 push ups & 200 squats - In sets you can manage - 1/2 or 1/4 if just starting out

Sports Specific Drills workout - 30-60 minutes

6th-8th Grade Players

1-2 mile run @50% of full effort - 1/2 mile if you are just starting out

50 push ups & 100 squats - In sets you can manage - 1/2 or 1/4 if just starting out

Sports Specific Drills workout - 20-30 minutes

2nd-5th Grade Players

1/2 - 1 mile run @50% of full effort - 1/4 mile if you are just starting out

25 push ups & 50 squats - In sets you can manage - 1/2 or 1/4 if just starting out

Sports Specific Drills workout - 10-20 minutes

ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles

 

Saturday

Easy jog warm up, dynamic stretch

High School Players

HIIT - 8 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)

10 minute CORE workout - click here

Sports Specific Drills workout - 30-60 minutes

6th-8th Grade Players

HIIT - 6 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)

10 minute CORE workout - click here

Sports Specific Drills workout - 20-30 minutes

2nd-5th Grade Players

HIIT - 4 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)

5 minute CORE workout - click here

Sports Specific Drills workout - 10-20 minutes

 

ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles