Pre-Season Conditioning Plan for Lacrosse

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See you in March! [Photo Mike Gannon]

Will Ruth

The pre-season is the time to take all of your hard off-season work and get ready to go for the competitive season. This plan is written with the expectation that you followed the off-season conditioning plan or played another sport and are also lifting weights on your own. Increasing your strength and power will do great things for your conditioning, injury prevention, max speed, and on-field physicality. More info about strength training and my recommended programs here.

The difference between the pre-season plan and the off-season plan is the distances and reps for each sprint. In the off-season, conditioning largely focuses on building an aerobic base with longer distances of running. In the pre-season, we want to maintain that aerobic base while building more power and speed. The pre-season plan is more specific to the demands of your position. If you’re an attack or defender, the bulk of the sprint work is between 10 and 40 yards for at least 5 sprints per distance to reflect more of what the game looks like for you. If you’re a midfielder, your distances are longer (30-50 yards) but the number is lower. You run longer distances, but sub off more frequently.

Just like in the off-season plan, each day starts with:

  1. 3-5 minutes of jogging or jump rope to warm up
  2. Dynamic stretches
  3. 3-4 footwork drills from the Footwork & Agility article and video demo
  4. Conditioning program for that day

For the sprints, sprint one direction, walk back, then do the next sprint. We’re going for conditioning, not maximum speed, so unless it says otherwise, assume you aren’t going to be fully rested for every sprint. You should still be running at at least 85% speed.

“T&B” means “There and Back,” the distance listed out and the distance listed back. “30yds T&B” means 60yds total per set, 30yds one way, turn, 30yds back. Make the turns crisp and accurate, plant and go.

For “Pyramid,” just follow along with the yardage. 40/60/80/60/40 means one 40yd sprint, one 60yd sprint, one 80yd sprint, then another 60yd and another 40yd, walking back to the start point after each one.

“Tyler’s Conditioning Test.” Try to do this with a partner. If you don’t have a partner, do the non-sprint exercise for 30-second rounds. Mark down the total time and try to beat that time. Goal is 4 minutes.

Sprint 10-20-30

Pushups while the other group goes OR 30-seconds on your own

Sprint 10-20-30

Sit-Ups while the other group goes OR 30-seconds on your own

Sprint 10-20-30

Pushups while the other group goes OR 30-seconds on your own

Sprint 10-20-30

Sit-Ups while the other group goes OR 30-seconds on your own

Weeks 2, 8, and 12 have test runs. Make sure to record and write times down for your test runs, this is how progress will be measured. Compare your times to the off-season block and they should be faster.

Midfielders

Week 1: November 30

Day 1: 3 x 40yds, 4 x 75yds (this means: sprint 40 yards, walk back, sprint 40 yards, walk back, sprint 40 yards, walk back. Short rest. Sprint 75 yards, walk back, sprint 75 yards, walk back, sprint 75 yards, walk back, sprint 75 yards. Done.)

Day 2: 3 x 50yds, 4 x 80yds

Day 3: 3 x 55yds, 4 x 90yds

Week 2: December 7

Day 1: 4 x 40yds, 4 x 90yds

Day 2: 4 x 50yds, 4 x 100yds

Day 3: 1-mile run for time (write time down)

Week 3: December 14

Day 1: 5 x 45yds, 3 x 90yds

Day 2: 5 x 55yds, 3 x 90yds

Day 3: 5 x 65yds, 3 x 90yds

Week 4: December 21

Day 1: 4 x 35yds, 3 x 100yds

Day 2: 5 x 45yds, 3 x 100yds

Day 3: 6 x 55yds, 3 x 100yds

Week 5: December 28

Day 1: 4 x 20yds T&B, 3 x 40yds

Day 2: 5 x 20yds T&B, 3 x 50yds

Day 3: 6 x 20yds T&B, 3 x 60yds

Week 6: January 4

Day 1: Pyramid 20/40/60/40/20yds, rest, repeat

Day 2: 5 x 40yds, 4 x 90yds

Day 3: Pyramid 20/40/60/80/60/40/20yds

Week 7: January 11

Day 1: 6 x 40yds, Pyramid 30/40/50/40/30yds

Day 2: 5 x 80yds, 5 x 40yds

Day 3: Pyramid 50/70/80/70/60/50, Pyramid 10/20/30/20/10

Week 8: January 18

Day 1: 4 x 100yds

Day 2: 4 x 100yds

Day 3: 1-mile run for time (write time down)

Week 9: January 25

Day 1: One set for time. 20yds/3 pushups/20yds/4 pushups/40yds/5 pushups/40yds/6 pushups/60yds/7 pushups/60yds/8 pushups/80yds/9 pushups/80yds/10 pushups

Day 2: 6 x 40yds, 4 x 90yds

Day 3: Tyler’s Conditioning Test

Week 10: February 1

Day 1: 6 x 40yd, 4 x 90yd

Day 2: Pyramid 30/50/70/80/70/50/30, 2 x 100yd

Day 3: 5 x 55yd, 4 x 90yd

Week 11: February 8

Day 1: 6 x 40yds, 3 x 55yds, 3 x 90yds

Day 2: Pyramid 20/30/40/50/40/30/20, 4 x 90yds

Day 3: Gassers, 2 x 10-20-30yds and 2 x 20-30-40yds

Week 12: February 15

Day 1: 5 x 40yds, 4 x 55yds, 3 x 90yds

Day 2: Tyler’s Conditioning Test

Day 3: 1-mile run for time (write time down)

Attack/Defense

Week 1: November 30

Day 1: 5 x 30yds, 4 x 55yds (this means: sprint 30 yards, walk back, sprint 30 yards, walk back, sprint 30 yards, walk back, sprint 30 yards. Short rest. Sprint 55 yards, walk back, sprint 55 yards, walk back, sprint 55 yards, walk back, sprint 55 yards. Done.)

Day 2: 4 x 40yds, 4 x 55yds

Day 3: 4 x 50yds, 4 x 65yds

Week 2: December 7

Day 1: 5 x 25yds, 5 x 50yds

Day 2: 5 x 35yds, 4 x 65yds

Day 3: 2×400 yards for time OR 1-mile run for time (write times down)

Week 3: December 14

Day 1: 6 x 20yds, 4 x 50yds

Day 2: 6 x 30yds, 4 x 50yds

Day 3: 6 x 40yds, 4 x 50yds

Week 4: December 21

Day 1: 6 x 25yds, 4 x 50yds

Day 2: 6 x 35yds, 4 x 50yds

Day 3: 6 x 45yds, 4 x 50yds

Week 5: December 28

Day 1: 4 x 10yds T&B, 3 x 15yds T&B

Day 2: 5 x 10yds T&B, 4 x 20yds T&B

Day 3: 6 x 10yds T&B, 5 x 25yds T&B

Week 6: January 4

Day 1: Pyramid 2x 10/20/30/20/10yds, 2 x 30yds

Day 2: 6 x 25yds, 4 x 50yds

Day 3: Pyramid 3x 5/10/15/20/15/10/5yds

Week 7: January 11

Day 1: 6 x 20yds, Pyramid 20/30/40/30/20yds

Day 2: 6 x 20yds, 5 x 40yds

Day 3: Pyramid 30/40/50/40/30, Pyramid 10/15/20/15/10

Week 8: January 18

Day 1: 5 x 40yds

Day 2: 5 x 40yds

Day 3: 2×400 yards for time OR 1-mile run for time (write times down)

Week 9: January 25

Day 1: One set, pushups are your only rest, 10yds/3 pushups/15yds/4 pushups/20yds/5 pushups/25yds/6 pushups/30yds/7 pushups/35yds/8 pushups/40yds/9 pushups/45yds/10 pushups

Day 2: 6 x 25yds, 4 x 40yds

Day 3: Tyler’s Conditioning Test

Week 10: February 1

Day 1: 6 x 25yd, 5 x 40yd

Day 2: Pyramid 2x 10/15/20/25/20/15/10, 3 x 40yd

Day 3: 5 x 35yd, 5 x 50yd

Week 11: February 8

Day 1: 5 x 35yds, 4 x 45yds, 5 x 55yds

Day 2: Pyramid 10/15/20/30/20/15/10, 5 x 20yds

Day 3: Gassers, 2 x 5-10-15-20yds and 1 x 10-20-30yds

Week 12: February 15

Day 1: 6 x 20yds, 5 x 30yds, 4 x 40yds

Day 2: Tyler’s Conditioning Test

Day 3: 2×400 yards for time OR 1-mile run for time (write times down)

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