DUMBBELL SPLIT SQUAD DROP JUMP
SWITCH CYCLE LUNGE
CONNOR CANNIZZARO
TEAM: DENVER POSITION: ATTACK HEIGHT: 5’9” WEIGHT: 172 SQUAT: 385 HEX DEAD: 440 BENCH: 245 MILE: 5:25 VERTICAL: 32”
LUNGE OC HOPS
Works on hip flexors, glutes, hamstrings, quads
Helps with explosiveness, speed 2-4 timed sets of 5-10 seconds
1. Begin in a split-stance position. 2. Jump for maximum height.
3. As soon as your feet leave the ground, immediately pull into the split-stance position mid-air, with the same leg forward as step one.
4. Land in the split-stance position, with the same leg forward as step 1, and immediately jump again.
PROGRESSION
1. Beginner: Bodyweight split squat.
Hold for 5-10 seconds to teach the position.
2. Moderate: Weighted split squat.
Add strength to proper positioning.
3. Advanced: Split squat jump
Add jumping, but don’t pull into position mid-air. 4. Elite: Lunge OC hops Follow steps above.
DUMBBELL SPLIT SQUAT DROP JUMP
Works on hip flexors, glutes, hamstrings, quads
Helps with explosiveness, speed 2 reps per leg for 3-6 sets
1. Begin in tall position with your feet in a neutral position, hip width apart.
2. Actively pull into the split- stance position.
3. Land in a loaded split-stance position.
4. Drive out and attempt to jump for maximum height.
5. Rest at tall position and repeat. PROGRESSION
1. Beginner: Bodyweight split squat
Add eccentrics for 5-10 seconds to teach the absorption of force.
2. Moderate: Weighted split squat
Add strength to proper positioning.
3. Advanced: Split squat depth drop
Focus on stepping off of a box and landing in a split-stance position.
4. Elite: Dumbbell split squat drop jump
Follow steps above.
SWITCH CYCLE LUNGE
Works on hip flexors, glutes, hamstrings, quads
Helps with explosiveness, speed 2-4 timed sets of 5-10 seconds
1. Begin in a split-stance position. 2. Jump for maximum height.
3. As soon as your feet leave the ground, immediately switch leg position, moving your opposite foot in the front position of the split stance mid-air.
4. Switch legs again mid-air.
5. Land in a split stance, with the same leg forward as step 1, and immediately jump again.
PROGRESSION
1. Beginner: Bodyweight split squat
Add eccentrics for 5-10 seconds to teach the position and/or absorption of force.
2. Moderate: Weighted split squat
Add strength to proper positioning.
3. Advanced: Split squat jump and switch lunge jump
Focus on jumping and switching your legs mid-air, but not fully completing a cyclic action.
4. Elite: Switch cycle lunge. Follow steps above.
said. “He truly understands the effects of training on his level of play and has dedicated himself to the critical, and commonly overlooked, physical performance aspects required in lacrosse.” Due to the sport’s fast pace,
USlaxmagazine.com HURDLE JUMP
Van Dyke’s model starts with energy system development, then moves to strength and power, and finally speed. The last phase of speed, which implements three movements, injects tempo into training.
Cannizzaro was the perfect prototype. He led the Pioneers with 69 points this past spring and was one of five finalists for the prestigious Tewaaraton Award. Cannizzaro demonstrated three movements that help develop speed. USL
November 2016 US LACROSSE MAGAZINE 25
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