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Warriors Athletics

Wando High School


Warriors Athletics

Wando High School

Warriors Athletics

Wando High School

Team News.

Team News

4 months ago @ 2:50PM

Off-Season Workouts*

Off-Season Fall Workout*

Wando High School Girls Lacrosse

It is the expectation of the coaches that each player will be doing these workouts four to five days per week.  This will not only make you a better player but allows us to spend less time on conditioning and fundamentals at the start of the season.  

You will be assessed on these skills, as well as endurance, during try-outs.  Remember there is no substitute for stick work!


Fitness: By the first week of practice, we expect every player on the team to be able to run a 7:45 mile and a 3:45 half mile on the track. We also expect that every player complete 25-30 push-ups, can sustain a 2-minute 30-second wall-sit and a 1-minute 30-second plank. Additionally, during tryouts, players will be tested for their 300 yard dash time.

Wall Ball on the Move

Standing flat-footed and stationary, casually throwing the ball against the wall, does not prepare your stick for the chaos of a lacrosse game. You must be moving.

Alternate static wall-ball drills and moving wall-ball drills. Static drills include classic dominant and non-dominant hand repeats, catching weak side, switching, quick-sticks, etc.

Mix in these moving drills with your stationary routine, with high reps of both to create a 45-minute wall-ball routine and a great workout.

  1. Run parallel to the wall, throwing leading passes with your stick down field. Turn around and use the opposite hand. Repeat going up and down 10 times, take a break and repeat two more times.

  2. Face the wall, 20 yards away. Throw a long pass to the wall while running toward it. Catch the deflected long pass and do a quick-stick as you approach the wall. Catch the second deflection, jog back 20 yards and repeat.

  3. Start on the right side of the wall, stick in your right hand. Throw, catch and then switch to your left hand while sprinting parallel to the left side of the wall. Now throw with your left hand, catch and switch while sprinting back to the right side of the wall. Repeat 10 times.

Endurance Sprints

Never in a lacrosse game do you run uninterrupted, at one pace, for the entire game like you do on a long, slow run. Instead, stack sprints and bodyweight exercises to build lacrosse-specific endurance. This workout will ensure that you’ll feel stronger in those last 10 minutes of a close game.

  1. Sprint 120 yards (full field w/end zone), jog back and do 10 burpees immediately. Rest 30 seconds.

  2. Sprint 100 yards, jog back, do nine burpees and rest 30 seconds.

  3. Continue decreasing your sprint in increments of 20 yards until you run a 20-yard sprint and do five burpees.

  4. Rest two minutes, do the same rotation with push-ups and then another with abdominals.

Plyometric Wall Ball

There are other ways to strengthen your body’s ability to explode from stillness, and they require only your bodyweight. Add stick work to plyometrics, and you’re set.

  1. 20 right and 20 left on the wall.

  2. 10 burpees. Repeat three times.

  3. 50 throw right, catch and switch.

  4. 50 throw left, catch and switch.

  5. 10 lunge jumps. Repeat three times.

  6. 20 right-handed, catching weak side.

  7. 10 left-handed, catching weak side.

  8. 10 pushups. Repeat three times.

Ladders in Lacrosse Drills

If you want to take your ladder workout to the next level, specify it with position-specific drills that will help prepare you for the game scenarios you see when you are playing.


Set the ladder up straight to the top of the 12-meter (coming from the direction of the opposite cage). Do different forward and lateral agilities. Then receive a ball from behind or the side and shoot. To add a dimension, ask the feeder to tell you where to shoot (high right, for example) as they feed it, so your mind has to focus on nailing that spot.


Set up five to 10 balls on the ground about 10 yards in front of the ladder, in different locations. Do different forward and lateral agilities through the ladder. Then sprint to pick up the ground ball and run through about 10 yards. You can have a partner throw a ground ball away as you exit the ladder so you have to react to where it goes. You also can have a partner throw you a pass immediately after the ladder.


*Based of USLacrosse Guidelines

Team News

4 months ago @ 11:01PM

2019 All-State Players

Wando has had several players recognized this year...please check out the long list below! 

1st big shout out to Coach Sam for earning Lower-State Assistant Coach of the Year!!!

Dupre Edens for earning Lower-State Attack player of the Year!!!

1st Team All Lower-State Attack - Dupre E. & Tess H. 

2nd Team All Lower-State Attack - Bridget C. & Abby W.

1st Team All-State Midfield - Paige L.

2nd Team All-State Midfield - Anna S.

1st Team All Lower-State Midfield - Paige L. & Anna S.

2nd Team All Lower-State Midfield - Maddie W. & Skylar W.

1st Team All-State Defense - Katie T.

2nd Team All-State Defense - Carlie M.

1st Team All Lower-State Defense - Katie T & Carlie M.

2nd Team All Lower-State Defense - Claire M.

2nd Team All Lower-State Goalie - Ava D.

I was so thrilled to see so many Wando girls on the list this year!!!  You all earned it and have made me so proud!!!!  

Team News

5 months ago @ 10:10AM

AAAAA Bracket 2019

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Team News

7 months ago @ 8:26PM



Shop the Lady Warrior Lacrosse Store!

Hurry, shops closes 02/18/2019.



Team News

7 months ago @ 8:45AM


Girls Lacrosse Try-Outs 

Monday, January 28 - Wednesday, January 30

Carolina Park Elementary School 4:15 - 6:00

All paperwork MUST be uploaded and approved on PlanetHS PRIOR to coming to the field.

You MUST have mouthguard, stick, goggles, sneakers & cleats, as well as water and warm clothes 


Please see/email Coach Black (T19) if you have any additional questions


Team News

7 months ago @ 6:44PM

Parent Information Meeting

Mandatory Parent Information Meeting Monday, February 4 at 6 PM in the Wando cafeteria for ALL JV & Varsity players and parents  

Team News

10 months ago @ 3:21PM


Congrats to TWO of last years seniors for making their college teams!

Kelsey L. for joining Georgia's Women Lacrosse Team

Bethany H. for joining Clemson's Women Lacrosse Team 

The two will play against each other March 2, 2019, at Clemson!

Team News

11 months ago @ 2:40PM

Conditioning Update


Girls lacrosse preseason workouts: 

 Tuesday (10/30)ONLY 4-5 


Team News

9 months ago @ 10:42AM

Girls Lacrosse


All after-school outdoor workouts are canceled today. We will try again tomorrow, please dress for the weather! 

Team News

11 months ago @ 7:52AM


Conditioning starts 9/18 4-5:30 Tuesday - Thursday - We will meet in the back of the school by the weight room unless otherwise instructed.

Please make sure to be dressed for indoor and outdoor activities, that you have a water bottle, and that you have your physical uploaded! 

No practice Tuesday 9/25 due to early dismissal 

Team News

9 months ago @ 1:08PM

Girls Lacrosse Update

All Open Season Workouts are canceled today. 

Fields are under water. We will try again tomorrow 4-5 at Carolina Elementary School

Team News

1 year ago @ 9:47AM

Fall Workouts

Fall Workouts/Team Meeting

September 6, 2018, there will be a brief informational meeting for student-athletes only in Coach Black's room (T19) where we will go over expectations and requirements for Fall Ball training.  If you have any questions, please email Coach Black.

All athletes must have a physical dated after April 1, 2018, and complete the eligibility process on arbiter athlete (planetHS).  Please use the following link Arbiter Athlete

Team News

7 months ago @ 8:50PM

2019 Season Update

Thank you to everyone who came out and helped make this one of the best and biggest tryouts in Wando Girls Lacrosse history!  We had over 60 girls looking to fill just a few spots and everyone worked so hard -I'm proud of you all!!!


Congrats to all who made one of the teams and am looking forward to seeing you on the field at 4:15 - 6
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