Tryouts will be held beginning on Feb 20. Make sure you have all paperwork on file or bring it with you on the first day of tryouts. The schedule is: 2/20 8:00-10:00am and 3:00-5:00pm at Manchester, 2/21 3:00-5:00 at RiverCity SportsPlex field #2, 2/22 3:00-5:00 at RiverCity SportsPlex field #11, 2/23 3:00-5:00 at RiverCity Sportsplex field #2, and 2/24 3:00-5:00 at Manchester. See Coach Chilton in F108 with any questions.

Beginning Saturday, January 7, we will have conditioning at Manchester High School on the field that is next to our bus loop (also used by field hockey and soccer teams). You can find the complete schedule linked below. To participate, you will need your own lacrosse stick, goggles, mouth guard, and all paperwork on file with our activities department. See Mr. Cassem if you need the physical, concussion, etc paperwork and bring it to Coach Chilton on your first day of conditioning. Bring both cleats and sneakers with you Tuesdays/Thursdays and cleats only on Saturdays.

https://docs.google.com/a/ccpsnet.net/document/d/1b5gQ22CzpE553-ish0lSq-RxdbTIa_nGgiPrLq95Nz8/edit?usp=sharing 

Manchester High School

Workout -- Girls Lacrosse

Monday

• 1½ mile run while cradling (place a grocery bag over your stick’s head) (time = 12 minutes)

• 15 pushups x2

• 90 second core x2 (plank or similar)

• Wall Ball Routine

Tuesday

• 15 pushups x2

• 90 second core x2 (plank or similar)

• 300 yards of sprints (e.g. 30 yards x10, 50 yards x6) (time = 2 minutes) *REST* repeat x2

• 30 minutes of passing with a friend or parent. (Baseball gloves work!)

Wednesday

• 1½ mile run while cradling (place a grocery bag over your stick’s head) (time=12 minutes)

• 15 pushups x2

• 90 second core x2 (plank or similar)

• Wall Ball Routine

Thursday

• 15 pushups x2

• 90 second core x2 (plank or similar)

• 300 yards of sprints (e.g. 30 yards x10, 50 yards x6) (time = 2 minutes) *REST* repeat x2

• 30 minutes of passing with a friend or parent. (Baseball gloves work!)

Friday

• 1½ mile run while cradling (place a grocery bag over your stick’s head) (time = 12 minutes)

• 15 pushups x2

• 90 second core x2 (plank or similar)

• Wall Ball Routine

Saturday

• 15 pushups x2

• 90 second core x2 (plank or similar)

• 300 yards of sprints (e.g. 30 yards x10, 50 yards x6) (time = 2 minutes) *REST* repeat x2

• 30 minutes of passing with a friend or parent. (Baseball gloves work!)

Sunday - rest

• Wall Ball Routine

Wall Ball Routine

Stand 7-10 ft. from the wall, and wear all protective equipment while performing this routine! As you start to master the routine, try to perform each throwing exercise faster to increase difficulty. Stick skills are the key to becoming a GREAT player!

25- Right Hand (w/ cradle between)

25- Left Hand  (w/ cradle between)

25- Quick Stick Right Hand

25- Quick Stick Left Hand

25- Catch Right, Throw Left

25- Catch Left, Throw Right

25- One Handed (Right Hand)

** Continuously work to lower hand from the top of your shaft to improve strength

25- One Handed (Left Hand)

** Continuously work to lower hand from the top of your shaft to improve strength

25- Side Arm Right Hand

25-Side Arm Left Hand

25-Ground Balls (throw the ball low against the wall so it bounces back low to pick up ball on ground)

25-Off-Stick Catches Right Hand

25-Off-Stick Catches Left Hand

Shooting Workout (a fence w/ markers(pinnies/cones) if you don’t have a goal)

25- Shots while kneeling (right hand) (option: left knee up)

25- Shots while kneeling (left hand) (option: right knee up)

25- Shots standing (right hand-step and shoot for power)

25- Shots standing (left hand- step and shoot for power)

50- Shots while moving

If you want something extra:

25- Quick stick (right hand- as fast as possible)

25- Quick stick (left hand-as fast as possible)

50- Quick stick while changing hands each time the ball is in the air (no cradling)

25- One hand quick stick (right hand)

25- One hand quick stick (left hand)