Use the University of Virginia’s workout plan below to improve your game this offseason.
Make sure you warm-up properly to avoid injury. Run 2 laps around the field and complete an active, dynamic stretch before any workout.
Rapid High Knees/ Buttkicks- 4 x 10 yards
Tuck Jumps- 3 x 6
Lateral Cone Hops- 2 feet- 3 x 8
Forward Cone Hops- 2 feet- 3 x 8
Squat Jumps- 3 x 6
Split Leg Jumps- 3 x 8
Begin by standing at a corner of the field. Jog acrosse the field to the opposite corner (across goal line). As soon as you hit the corner, sprint in a diagonal to the opposite corner at half field. Once again jog to the other side of the field and sprint the diagonal until you reach the starting point.
Continue the pattern 5 times the rest 5 minutes. Repeat 3 times. (Change directions between sets.)
25 minutes of Stick Work
*Pick a TARGET spot on the wall
*30 sec reps BOTH hands
Strong side w/ face dodge
Strong side/ quick cradle
Catch strong/ switch/ throw (no cradle)
Throw strong/ catch weak
Throw strong/ catch weak/ throw weak/ catch strong
Behind the back
Around the world
Quicksticks (100 reps)
Quickstick Challenge… wherever the ball goes, quick stick from there
Lob throw/ 1 hand reach