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Week 4 Workout and Skills

By Michelle Mason, 06/22/20, 8:45AM EDT

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6/22-6/28

MONDAY MOTIVATION

"Today I will do what others won't, so tomorrow I can accomplish what others can't." - Jerry Rice

Start your week off right! Train hard, hydrate, rest/refuel, and set a new goal! CHECK-IN DOC

MONDAY WORKOUT

COACH R LEG WORKOUT

10 Squats
8 Lunges Each Leg
6 Squat Jumps
8 Reverse Lunges Each Leg
10 Lateral Lunges Each Leg
5 Jumps for Height
15 Pulse Squats
15 Burpees

Repeat 3 Times

FIVE DOT AGILITY WORKOUT - 2 - 1 - 2

You can use cones, chalk, poly-spots, non stick mat, or 5 objects to mark the spots. See diagram below of image:

Up & Back 
1. Start with feet on A and B
2. Jump rapidly with both feet on C
3. Jump putting one foot on D and one on E
4. Jump back to the starting point
5. Repeat 5 times (6 times in total)

Right Foot
1. Your feet are now on A and B
2. Jump on C with your right foot
3. Jump with your right foot on D, E, C, A, B
4. Repeat 5 times (6 times in total) 

Left Foot
1. The previous exercise ends with your right foot on B
2. Jump With left foot on C
3. Jump with your left foot on D, E, C, A, B
4. Repeat 5 times (6 times in total) 

Both Feet
1. The previous exercise ends with your left foot on B
2. Jump with both feet on C
3. Jump with both feet on D, E, C, A, B
4. Jump back to the starting point
5. Repeat 5 times (6 times in total)

Turn Around
1. The previous exercise ends with both feet on B
2. Jump with both feet on C
3. Jump putting one foot on D and one on E, just like in exercise #1
4. Turn around clockwise 180° (your feet will still be on E and E)
5. Jump on C with both feet and then with one on A and one on B
6. Turn again around to the left (anti-clockwise) 180° and start again
7. Repeat 5 times (6 times in total)

MONDAY SKILLS

SHOOTING CHALLENGE #3

 From kneeling position, opposite leg up:

25 each corner with right
25 each corner with left

 *All from ground ball in front of cage*

25 BTB Right
25 BTB Left
25 ATB Right
25 ATB Left
25 Twizzlers Right
25 Twizzlers Left

Don't have a goal? Use your bounce back, wall, partner, or a target in yard such as a garbage can or chair!

CHECK-IN DOC

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TEAMMATE TUESDAY

"When you're a part of a team,  you stand up for your teammates. Your loyalty is to them. You protect them through the good and the bad, because they'd do the same for you."
- Yogi Berra

TUESDAY WORKOUT

1 MILE RUN - TOP PACE!

CORE FINISHER
30sec Plank Series
Front, Right, Front, Left
Repeat x5

TUESDAY SKILLS

LADDERS & STICK WORK SEQUENCE WITH WENDER

Ladders with Stick Work Video

You need a ladder, a goal, balls, and your stick

Hop on left foot, one foot in each ladder while cradling in right hand and then do two steps and shoot (x5)
Hop on right foot, one foot in each ladder while cradling in left hand and then do two steps and shoot (x5)
One foot in each ladder, quick feet while cradling in right hand, then one quick move and shoot (x5)
One foot in each ladder, quick feet while cradling in left hand, then one quick move and shoot (x5)
Icky shuffle, while cradling, one hard move and shoot in in right hand (x5)
Icky shuffle, while cradling, one hard move and shoot in in left hand (x5)
Side shuffle with stick in right hand, one hard move shoot (x5)
Side shuffle with stick in left hand, one hard move shoot (x5)

CHECK-IN DOC

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WARRIOR WEDNESDAY

“Every single girl, whether we want to recognize it or not, is a warrior.” – Marjorie Liu

WEDNESDAY WORKOUT

 

12 deep jump squats - start with your palms on the ground for 2 seconds in the deep squat position, hold for 2-3 seconds, jump as high as possible clapping your hands above your head, landing in athletic stance, and repeating. 
12 wide stance push ups - 2 second pause at the bottom (don't touch the ground)
12 inch worms - don't rush! Example video
12 speed skater lunges - Example video
12 glute bridges - Example video

Complete the full set of exercises 3 times!

WEDNESDAY SKILLS

Wrist strength routine from
Julia Thompson (Hackley 2020, Washington & Lee 2024)

Stick touches - holding your stick all the way at the bottom (at the butt) with ball inside the head and tap the ground before coming up to your one-handed triple threat starting position.

30 side to side touches right hand
30 side to side touches left hand
30 front back touches right hand
30 front back touches left hand
30 circles right hand
30 circles left hand

Cradling with hand at bottom for 1 min right hand, then left

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THRIVING THURSDAY

"The most difficult thing is the decision to act, the rest is mere tenacity...You can do anything you decide to do.." - Amelia Earhart

THURSDAY WORKOUT

COACH R HILL SPRINTS

Find a hill! Sprint up, jog back
Repeat until 20 minutes is up!

THURSDAY SKILLS

NON-DOM DAY
500 Reps with your non-dominant hand

50 2 Hand
50 1 Hand
50 Catch Dom, Throw Non-Dom
50 Catch Non-Dom, Throw Dom
50 Off-Stick Throw and Catch
50 Twizzler
50 Behind the Back
50 Around the World
100 Quick Stick Finisher

2 BALL WALL BALL CHALLENGE
Start with a ball in your stick and a ball in your hand. 

Throw the ball in your hand at the wall then throw the one in your stick at the wall. Keep both balls going at the same time. Work both hands and have fun! This is a great hand-eye challenge!

It's a great day to check-in with some teammates! Shoot a text or FaceTime to say hi, do your workout together, etc. BE ACCOUNTABLE and CHECK-IN!

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FUNDAMENTAL FRIDAY

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." - Will Durant

Final Friday in June, make it count!

FRIDAY WORKOUT

COACH R FULL BODY CONDITIONING

30 Seconds Each, AMRAP. Repeat Series 3 Times!

High Knee Heismans
Toe Taps on the Line
Lateral Scissors on the Line
Lateral Line Hops (2 Feet)
Line Hops (2 Feet) Forward and Back
Icky Shuffle on Line
In and Out Squats down the line
Steps in a box - Step up, Step over, Step back, step over
Tricep Dips
Single Leg Hops, Forward and Back
Single Leg Hops, Side to Side
Push-Ups
Leg Lifts
Russian Twists

Repeat 3 Times

FRIDAY SKILLS

20 MINUTE AMRAP 
Set a 2min timer for each exercise. Go as hard as you can for those 2min. Count your reps!

Righty
Lefty
1 Hand Righty
1 Hand Lefty
Righty Off-Stick Throw & Catch
Lefty Off-Stick Throw & Catch
Throw - Catch - Switch, Throw - Catch - Switch
Righty BTB
Lefty BTB
Quick Sticks Throw - Switch - Catch, Throw - Switch - Catch

HAPPY FRIDAY!

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STRONG SATURDAY

"Your attitude determines your direction." - Unknown

SATURDAY WORKOUT

FOOTWORK DRILLS WITH KELLER

Keller Footwork Video
4 cones or 4 items to use as cones

Square Drill (repeat 3 times) 
- Sprint up, shuffle to side, back pedal, shuffle to finish 
Figure eight drill (repeat 3 times) 
- Set up cones in a straight line (go through the cones like it’s an infinity sign) 
- Sideways high knees to a sprint (repeat 3 times)
- Sideways high knees using the cones and when you touch the last cone sprint 
- Sideways high knees, butt kicks, sideways high knees to a sprint (repeat 3 times) 
- Sideways high knees (left leg in front) through the cones and when you touch the last cone turn around for butt kicks back to the start. Then at the start sideways high knees again through the cones (right leg in front). At last cone sprint through. 
- Back pedal 5 yards, sprint 10 yards (repeat 3 times) 

2 Cone Drill
Place 2 cones 5 yards apart. Start at one cone backpedal to the other cone, then sprint back to the first cone. 

Rest for 2 minutes, repeat all 5 drills again

SATURDAY SKILLS

WRIST STRENGTH & DRAWS WITH THOMSON

Draw Drills Video #1
Wrist Strength & Draw Wall ball 

Stick Touches
hold stick all the way at the bottom with ball inside and tap the ground on either side of you

30 side to side touches right hand
30 side to side touches left hand
30 front back touches right hand
30 front back touches left hand
30 circles right hand
30 circles left hand

Cradling with hand at bottom for 1 min right hand
Cradling with hand at bottom for 1 min left hand

High Balls
Throw ball and try to aim right in front of crack so it comes back high

10 right hand grabs
10 left hand grabs
THEN ADD IN CREATIVE DODGES & MOVEMENT

GOALIE HAND SPEED DRILL WITH DARCY

Numbers Hand Speed Video

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SUNDAY = REST DAY

ENJOY A RELAXING DAY WITH FAMILY. TAKE A WALK OR GO ON A BIKE RIDE. GET FIRED UP FOR THIS COMING WEEK!