Week 9 Skills & Drills

LESSON IN RESILIENCE- PALM TREES

Let's take a minute to learn some interesting facts about the palm tree that will help you get through those difficult times in your life and motivate you to stay positive and hopeful that things will get better.

Lessons from the Palm Tree

Palm trees are generally known for their beauty and associated with warmth, but what makes them even cooler is one fact about these trees. Have you even noticed how palm trees bend but don’t break? In strong winds, including hurricane force winds, the palm tree remains standing. Its roots spread wide and very deep.

This characteristic alone is amazing. And here’s how it ties to our current lacrosse situation, when strong winds come the palm tree’s root system is not weakened, but actually strengthened by these storms! Yes, when the wind blows hard on a palm tree, the roots stretch and grow stronger. There's a lot to be learned from this fact and it's a concept that we can apply to our current lives. There's always going to be a storm, but it's up to us to decide how we act and what we do differently after the storm.

Conclusion

What’s the lesson here? Strong winds will come and go. Difficulties, uncertainty and stress are, and always will be, a part of life. It’s how you work through the storms and who you are after the storms pass that matters most. Instead of feeling disappointed or let down by these times, let the winds bend and stretch you and watch yourself grow stronger. This new strength will allow you to be resilient and bounce back just like the palm tree does after a storm. When things get tough don’t give in or give up, bend, bend a lot…and then get back on your feet. In connection with our current situation, we can use this storm to grow. We can use these difficult times to strengthen ourselves as individuals and athletes. Improve as a son, daughter, brother, sister, teammate or lacrosse player. WEATHER THE STORM, SPREAD THE ROOTS AND COME OUT OF THIS EVEN STRONGER THAN WE WENT INTO IT! 

MONDAY WORKOUT:

(Make necessary adjustments for the younger players)

1 Mile Run

100 push ups

100 squats

100 sit ups

100 lunges- 50 each leg

100 jumping jacks

1 Mile Run

MONDAY SNYPR CHALLENGE:

"300 Challenge" X2

 

25 STRONG HAND REPS
25 WEAK HAND REPS
25 ONE HAND REPS- RIGHT
25 ONE HAND REPS- LEFT
25 SWITCH HANDS
25 TWISTERS RIGHT- TOP HAND ACROSS CHEST
25 TWISTERS LEFT- TOP HAND ACROSS CHEST
25 SWITCH HANDS IN AIR -RIGHT
25 SWITCH HANDS IN AIR -LEFT
50 BEHIND THE BACK -STRONG
25 WEAK HAND REPS

 

REPEAT

Check into the Team 91 Google Doc and share your work for the day. HOLD YOURSELF ACCOUNTABLE.

TUNE UP TUESDAY

TUESDAY WORKOUT

Start Off With
1/2 MILE RUN

 

10 ROUNDS OF
3-5 PULL UPS (ADJUST ACCORDING TO AGE)
10 PUSH UPS
15 SQUATS

 

Finish Off With
1/2 MILE RUN

TUESDAY SNYPR CHALLENGE:

18 minute CRANKER

Set a three minute timer for each skill

1) Strong hand

2) Weak hand

3) Strong hand Quick sticks

4) Weak hand Quick sticks

5) 180 degree turns alternating hands

6) Quick sticks

 

Check into the Team 91 Google Doc and share your work for the day. HOLD YOURSELF ACCOUNTABLE.

LT. MICHAEL MURPHY STORY BEHIND THE MURPH CHALLENGE:

WACKY WEDNESDAY

WEDNESDAY WORKOUT

"DECK OF CARDS"

Make adjustments based on age

Hearts- Pushups
Spades- Lunges (EACH LEG)
Clubs- Sit-ups
Diamonds- 10 yard sprints

1) Shuffle the cards
2) Flip one card at a time
3) Complete the exercise listed above as it pertains to the flipped cards
4) Example: 6 of hearts- complete 6 push-ups/ 5 of clubs- complete 5 sit-ups
5) Ace, King, Queen, and jack are 10

WEDNESDAY SNYPR CHALLENGE:

"300 Challenge" X2

 

25 STRONG HAND REPS
25 WEAK HAND REPS
25 ONE HAND REPS- RIGHT
25 ONE HAND REPS- LEFT
25 SWITCH HANDS
25 TWISTERS RIGHT- TOP HAND ACROSS CHEST
25 TWISTERS LEFT- TOP HAND ACROSS CHEST
25 SWITCH HANDS IN AIR -RIGHT
25 SWITCH HANDS IN AIR -LEFT
50 BEHIND THE BACK -STRONG
25 WEAK HAND REPS

 

REPEAT

Check into the Team 91 Google Doc and share your work for the day. HOLD YOURSELF ACCOUNTABLE.

GET SHIFTY THURSDAY

THURSDAY RUN CHALLENGE

10 YARD REPS- DO EACH DYNAMIC EXCERCISE 4 TIMES

HIGH KNEES
BUTTKICKS
LATERAL SHUFFLE
QUICK SKIPS
HIGH SKIPS
KARAOKE

5 Yard Sprints:
7 Rounds of 10- focus on changing direction and not rounding the turns
--2 minute rest--

10 Yard Sprints:
5 Rounds of 10- focus on changing direction and not rounding the turns
--2 minute rest--

CHALLENGE- COMPLETE A "17"
Run 15 yards 17 times in under 1 minute and 30 second- MAKE IT BURN!!!!!!!

THURSDAY SNYPR CHALLENGE:

Check into the Team 91 Training Instagram page and choose your favorite drill to work on a skill.
Check into the Team 91 Google Doc and share your work for the day. HOLD YOURSELF ACCOUNTABLE.

FRIDAY INSPIRATION

TUESDAY WORKOUT:

Complete 10 Rounds of the Roller Coaster...

Each Round:

10 Jumping jacks

5 squats

10 push ups

10 sit ups

10 Jumping jacks

5 squats

10 push ups

10 sit ups

 

SNYPR CHALLENGE

Roll through the "300 Challenge" 2 times

Check into the Team 91 Google Doc and share your work for the day. HOLD YOURSELF ACCOUNTABLE.

OFF DAY SATURDAY

“REST”

Eat Well, Sleep, and Repair

make it your own workout SUNDAY

STEP ONE:
Create a tough workout- MAKE IT A CHALLENGE.

 
STEP TWO:
Absolutely crush the workout- BEAT THE WORKOUT DON'T LET IT BEAT YOU

 
Check into the Team 91 Google Doc and share your work for the day. HOLD YOURSELF ACCOUNTABLE.

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