1. Welcome Welcome to CHS Girls Lacrosse. It is time to start getting ready for the Spring Season. Enclosed is a calendar and some suggested workouts. When building up your distance, you should add no more than 10 percent to your total (interval+sprint+distance) from the previous week. There are plenty of options for getting in a workout, so mix it up and have fun. You can get those guns and abs in great shape and establish life long healthy habits. Keep a diary and keep track of your progress. We know how hard it can be to push yourself on your own, so find a partner and push each other. You know yourself best, so know the difference between injury and fatigue and don’t overdo it. There will be time to push through the pain during the season.

2. The program Distance (Build a base) –Distance workouts should be 30 minutes long, remember to mix it up increased tempo or resistance Intervals (Build strength and endurance) –There are six different interval options to keep it interesting Sprints (Get fast) –There are six different sprint options to keep it interesting Wall Ball –Spend 30 minutes and improve your stick work –When you control the ball you control the game. –Pass with a partner as well and work the weak side and soon there won’t be one. Alternate –Keep it fresh and fun, there are all kinds of alternative workouts (spinning, Crossfit, swimming, Pilates, yoga), give them a try

3. OCTOBER

4. NOVEMBER

5. DECEMBER

6. JANUARY

7. FEBRUARY

8. Interval #1 STRETCH 1 Mile Interval x 4 1:00 Sprint / 1:00 Jog 0:30 Sprint / 0:30 Jog 1:00 Sprint / 0:30 Jog 1:00 Jog 5:00 Cool Down Jog STRETCH Interval #2 STRETCH 1 Mile Interval x 2 0:30 Sprint / 0:30 Jog 2:00 Sprint / 2:00 Jog 1:00 Sprint / 0:30 Jog 0:30 Sprint / 0:30 Jog 3:00 Cool Down Jog STRETCH Interval #3 STRETCH 1 Mile 4 x 1:30 Sprint / 1:00 Jog 4 x 1:00 Sprint / 1:00 Jog 4 x 0:30 Sprint / 0:30 Jog 3:00 Cool Down Jog STRETCH Interval #4 STRETCH 800 Warm Up 2 x 400 @1:30 / 1:00 Jog 2:00 Rest 3 x 300 @1:10 / 1:00 Jog 1:45 Rest 4 x 200 @0:45 / 1:00 Jog 1:30 Rest 6 x 100 @0:20 / 0:30 Jog STRETCH Interval #5 STRETCH 800 Warm Up 2 x 800 @3:00 / 400 Jog 4 x 400 @1:20 / 400 Jog 6 x 200 @0:45 / 200 Jog 8 x 100 @0:20 / 100 Jog STRETCH Interval #6 STRETCH 800 Warm Up 1 x 300 (50) / 1:45 Rest 2 x 200 (50) / 1:30 Rest 4 x 100 (50) / 0:45 Rest 4 x 100 (25) / 0:45 Rest 2 x 200 (25) / 1:30 Rest 1 x 300 (25) / 1:45 Rest STRETCH These are suicides so 2x 200(50) means to run 4 50’s twice with a rest between repetitions

9. Sprint #1 5:00 Warm Up STRETCH 8 x 100 @0:18 / 0:25 Rest between 8 x 100 @0:16 / 0:30 Rest between 10 x 20 / 0:10 Rest between 10 x 10 / 0:05 Rest between 5:00 Cool Down Jog STRETCH Sprint #2 5:00 Warm Up STRETCH 6 x 400 Sprint Straights / Jog Turns Change Directions 6 x 400 Sprint Straights / Jog Turns 3:00 Cool Down Jog STRETCH Sprint #3 5:00 Warm Up STRETCH 5 x 50 / 0:10 Rest between 5 x 100 / 0:20 Rest between 5 x 200 / 0:30 Rest between 5 x 100 / 0:20 Rest between 5 x 50 / 0:10 Rest between 5:00 Cool Down Jog STRETCH Sprint #3 (Yes Sprint) 5:00 Warm Up STRETCH 1 x 1600 / 2:00 Rest between 1 x 800 / 2:00 Rest between 1 x 400 / 2:00 Rest between 1 x 200 / 1:00 Rest between 1 x 100 / 1:00 Rest between 2 x 50 / 0:30 Rest between 5:00 Cool Down Jog STRETCH Sprint #6 (Yasso 800’s) 5:00 Warm Up STRETCH 6 x 800 @3:00 5:00 Cool Down Jog STRETCH Sprint #5 5:00 Warm Up STRETCH 2 x 300 (50) / 1:30 Rest 2 x 300 (75) / 1:45 Rest 2 x 300 (50) / 1:50 Rest 5:00 Cool Down Jog STRETCH

10. Wall Ball 25 x Two hand Quick Stick (right and left) 25 x One hand catch and cradle (right and left) 25 x One hand quick stick and cradle (right and left) 25 x Quick Stick change hands every toss ( right and left) 25 x Catch and face dodge on the move (right and left) 25 x Split Dodge, throw/catch same hand on the move (right and left) 25 x Right Hand from Left Shoulder / Left Hand from Right Shoulder 25 x Mid hip shot and catch (right and left) 50 x from 2 meters throw as hard as you can and catch (right and left), switch throw and catch opposite 25 x from 15 meters low throw, run at wall, pickup, cradle, protect, turn away from wall and explode in opposite direction Stand 5 meters from the wall keep your feet moving

11. Stretching Before Run Do not stretch cold muscles. It is far better to stretch after a run than before Do stretch lightly before speed work, after a 10 minute warm up Ease into each stretch: do not bounce or force it Before speed work, hold each stretch for 10 -- 15 seconds After a run, hold each stretch for 30 seconds; repeat once or twice on each leg Groin Stretch Hold your feet and gently use your leg muscles to move your feet towards the ground. Keeping a straight back and bringing your feet closer to your body intensifies the stretch. Gastrocnemius (Upper Calf) stretch) Keep the back leg straight and push the back heel into the ground. Keeping a straight upper body and gently lifting your hips helps. Ther should not be much pressure on the front foot. Soleus (Lower Calf) Stretch Stand closer to the wall and bend one leg, keeping the foot flat on the floor. You should feel a stretch in your lower calf. Leaning towards the wall intensifies the stretch;there should be little pressure on the other foot. Illiotibial Band Stretch. Place one foot around the other with both feet flat on the ground. Keeping both legs straight, lean your hip towards the side of your rearmost foot (so if your right foot is rearmost, lean your hips to the right). You should feel the stretch down the outside of your leg and around your hip -- if you are very stiff, it may take a few times before you feel anything. Hip Flexor Stretch Keep your hips squared forwards and your upper body vertical; slumping forwards reduces the stretch Standing Quadriceps Stretch Flex your foot and keep your body straight to maximise the stretch through the front of your leg. You can put one hand on a wall if you need balance.

12. Wall Pushup #2 - From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs. Wall Pushup 1 - Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back. Back Scratch - Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms. Hamstring - Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs. Cool Running Stretching Routine Wall Pushup #1 - Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.

13. Cool Running Stretching Routine Quadriceps- Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds. Heel To Buttock - Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat. Hip & Lower Back - Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder). Iliotibial Band - Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat. Hamstring & Back - Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back. Bridge Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back. Groin Stretch -Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.