​

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

​

20 Minutes of Wall Ball per day = 10 hours a Month!

 

VIDEO: Crading the Alphabet  Drill

​

VIDEO: WALL BALL Routines - girls - boys

​

© 2023- Program created by Pawling NY High School Varsity and
Team 91 Tristate Lacrosse head coach Rob Walters
 

get our general 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. 

​

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

Wall Ball(weak & strong), Cradling, Dodge Drills - 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

Wall Ball(weak & strong), Cradling, Dodge Drills - 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

Wall Ball(weak & strong), Cradling, Dodge Drills - 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

Wall Ball(weak & strong), Cradling, Dodge Drills

​

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

Wall Ball(weak & strong), Cradling, Dodge Drills

​

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

Wall Ball(weak & strong), Cradling, Dodge Drills

 

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

Wall Ball(weak & strong), Cradling, Dodge Drills - 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

Wall Ball(weak & strong), Cradling, Dodge Drills - 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

Wall Ball(weak & strong), Cradling, Dodge Drills - 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

Wall Ball(weak & strong), Cradling, Dodge Drills

​

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

Wall Ball(weak & strong), Cradling, Dodge Drills

​

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

Wall Ball(weak & strong), Cradling, Dodge Drills

 

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

Wall Ball(weak & strong), Cradling, Dodge Drills - 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

Wall Ball(weak & strong), Cradling, Dodge Drills - 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

Wall Ball(weak & strong), Cradling, Dodge Drills - 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

Wall Ball(weak & strong), Cradling, Dodge Drills

​

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

Wall Ball(weak & strong), Cradling, Dodge Drills

​

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

Wall Ball(weak & strong), Cradling, Dodge Drills

 

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

​

​

​

​

​

​