General Sports Training Program
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LOOK IN THE MIRROR DAILY AND SEE WHO IS
RESPONSIBLE FOR YOUR SUCCESS!
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20 Minutes of Sports Specific Skill Work per day = 10 hours a Month!
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© 2022 - Program created and by Pawling NY High School Varsity and
Team 91 Tristate Lacrosse head coach Rob Walters
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get our lacrosse specific training program here
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GAME DAYS - No workouts. Day before & after competition - only do an easy, short run @50% effort. Good dynamic stretch/warmup before and a static stretch after. Light sport skills.
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Use our Free College Sports Recruiting App and Planning guide - Answers to over 100 of your questions! click here
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Sunday
OFF - Recovery - Easy bike ride with family, hike etc. Have fun or take the day off completely. You can change your day off to any day that works with your schedule.
Monday
Easy jog warm up, dynamic stretch VIDEO: Dynamic Stretching Routine
High School Players
2-3 mile run @50% of full effort - 1 mile if you are just starting out
100 push ups & 200 squats - In sets you can manage - 1/2 or 1/4 if just starting out
Sport Specific Skill Work - 30-60 minutes
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6th-8th Grade Players
1-2 mile run @50% of full effort - 1/2 mile if you are just starting out
50 push ups & 100 squats - In sets you can manage - 1/2 or 1/4 if just starting out
Sport Specific Skill Work - 20-30 minutes
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2nd-5th Grade Players
1/2 - 1 mile run @50% of full effort - 1/4 mile if you are just starting out
25 push ups & 50 squats - In sets you can manage - 1/2 or 1/4 if just starting out
Sport Specific Skill Work - 10-20 minutes
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ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles
Tuesday
Easy jog warm up, dynamic stretch
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High School Players
HIIT - 8 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)
10 minute CORE workout - click here
Sport Specific Skill Work
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6th-8th Grade Players
HIIT - 6 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)
10 minute CORE workout - click here
Sport Specific Skill Work
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2nd-5th Grade Players
HIIT - 4 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)
5 minute CORE workout - click here
Sport Specific Skill Work
ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles
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Wednesday
Easy jog warm up, dynamic stretch
High School Players
2-3 mile run @50% of full effort - 1 mile if you are just starting out
100 push ups & 200 squats - In sets you can manage - 1/2 or 1/4 if just starting out
Sport Specific Skill Work - 30-60 minutes
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6th-8th Grade Players
1-2 mile run @50% of full effort - 1/2 mile if you are just starting out
50 push ups & 100 squats - In sets you can manage - 1/2 or 1/4 if just starting out
Sport Specific Skill Work - 20-30 minutes
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2nd-5th Grade Players
1/2 - 1 mile run @50% of full effort - 1/4 mile if you are just starting out
25 push ups & 50 squats - In sets you can manage - 1/2 or 1/4 if just starting out
Sport Specific Skill Work - 10-20 minutes
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ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles
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Click Here to Learn how to be an ACCOUNTABLE ATHLETE
Thursday
Easy jog warm up, dynamic stretch
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High School Players
HIIT - 8 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)
10 minute CORE workout - click here
Sport Specific Skill Work
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6th-8th Grade Players
HIIT - 6 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)
10 minute CORE workout - click here
Sport Specific Skill Work
​
2nd-5th Grade Players
HIIT - 4 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)
5 minute CORE workout - click here
Sport Specific Skill Work
ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles
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Friday
Easy jog warm up, dynamic stretch
High School Players
2-3 mile run @50% of full effort - 1 mile if you are just starting out
100 push ups & 200 squats - In sets you can manage - 1/2 or 1/4 if just starting out
Sport Specific Skill Work - 30-60 minutes
​
6th-8th Grade Players
1-2 mile run @50% of full effort - 1/2 mile if you are just starting out
50 push ups & 100 squats - In sets you can manage - 1/2 or 1/4 if just starting out
Sport Specific Skill Work - 20-30 minutes
​
2nd-5th Grade Players
1/2 - 1 mile run @50% of full effort - 1/4 mile if you are just starting out
25 push ups & 50 squats - In sets you can manage - 1/2 or 1/4 if just starting out
Sport Specific Skill Work - 10-20 minutes
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ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles
Saturday
Easy jog warm up, dynamic stretch
​
High School Players
HIIT - 8 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)
10 minute CORE workout - click here
Sport Specific Skill Work
​
6th-8th Grade Players
HIIT - 6 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)
10 minute CORE workout - click here
Sport Specific Skill Work
​
2nd-5th Grade Players
HIIT - 4 x 30 second sprint @75-80% of full effort (Can also do hill repeats here)
5 minute CORE workout - click here
Sport Specific Skill Work
ALL - Cool Down: Easy Jog - Static Stretch - Roll Muscles
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Click Here to Learn how to be an ACCOUNTABLE ATHLETE
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