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.
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
OCTOBER
NOVEMBER
DECEMBER
JANUARY
FEBRUARY
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 #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 #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 #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
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
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 #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 #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 #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
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 #6 (Yasso 800’s)
5:00 Warm Up
STRETCH
6 x 800 @3:00
5:00 Cool Down Jog
STRETCH
Wall Ball
Stand 5 meters from the wall keep your feet moving
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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
Stretching Before Run
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.
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.
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.
Hip Flexor Stretch
Keep your hips
squared forwards and
your upper body
vertical; slumping
forwards reduces the
stretch
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.
•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
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.
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.
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
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.
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.
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.