Free Training Program
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LOOK IN THE MIRROR DAILY AND SEE WHO IS
RESPONSIBLE FOR YOUR SUCCESS!
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20 Minutes of Sports Specific Skill Work per day = 10 hours a Month!
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© 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.
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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
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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
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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
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ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles
Tuesday
Easy jog warm up, dynamic stretch
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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
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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
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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
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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
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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
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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
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ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles
Thursday
Easy jog warm up, dynamic stretch
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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
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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
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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
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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
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