Girls Varsity Lacrosse
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.
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.
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.
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.
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.
Sprint 120 yards (full field w/end zone), jog back and do 10 burpees immediately. Rest 30 seconds.
Sprint 100 yards, jog back, do nine burpees and rest 30 seconds.
Continue decreasing your sprint in increments of 20 yards until you run a 20-yard sprint and do five burpees.
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.
20 right and 20 left on the wall.
10 burpees. Repeat three times.
50 throw right, catch and switch.
50 throw left, catch and switch.
10 lunge jumps. Repeat three times.
20 right-handed, catching weak side.
10 left-handed, catching weak side.
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
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!!!!
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
Mandatory Parent Information Meeting Monday, February 4 at 6 PM in the Wando cafeteria for ALL JV & Varsity players and parents
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!
Girls lacrosse preseason workouts:
Tuesday (10/30)ONLY 4-5
LAST ONE UNTIL DECEMBER!
All after-school outdoor workouts are canceled today. We will try again tomorrow, please dress for the weather!
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
All Open Season Workouts are canceled today.
Fields are under water. We will try again tomorrow 4-5 at Carolina Elementary School
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
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