DEFENSIVE WORKOUTS

“If you aren’t sweating and breathing heavy, then you aren’t working out the right way.”

Every time you work out you want to focus on speed and explosive power. Taking too long in between sets, or using too
much weight are incorrect. Additionally, it’s always better to work out with a partner or a group so you learn & compete.

1. WARM-UP (5 minutes) EVERY DAY

Every time you work out you should start with a 10 minute warm-up – ALWAYS! This is to elevate your core tissue
temperature and loosen your muscles. These are not full speed, but rather at a fast walk pace. And you should rotate
through the following 5 options each time you work out:

• 5 minutes on a treadmill – (fast walk pace) – rotating every minute during the 5 minutes
o facing front walking
o facing sideways and shuffling (both sides)
o facing back - backpedaling
• 5 minutes on a stationary bike
• 5 minutes jumping rope
• 5 minutes on a stair climber
o Facing front
o Facing to each side
• 5 minutes on an elliptical

2. DYNAMICS (5 minutes) EVERY DAY

Go through the entire dynamic routine to ensure all of your muscles are ready for your workout.
3. LATERAL QUICKNESS AND EXPLOSION (10 minutes)

a. LADDER or CONES (10 minutes) – 2 times a week

If possible, these should be done with a stick in your hand with your head up. Having your own ladder is a great
investment in foot quickness. They are portable and can be used in a hallway, basement or outside. If you can’t
get a ladder, then a set of cones will suffice. There are so many drills you can get online that will help your
speed but focus on the ones for defensive backs in football. These translate well to playing defense in lacrosse.
• Do 3 different ladder drills (frontwards, backwards, lateral) twice each
Great video clip to copy: https://www.youtube.com/watch?v=B7xSCaU_9Uo
o Icky Shuffle
o Choo Choo’s
o 2 in - 2 out

• Do 2 cone drills (Five times each) every time you work out.
W’s: (cones 10 yards apart) T’s: (cones 10 yards apart)
Start at 1 – backpedal to 2 – sprint to 3 - Start at 1 – backpedal to 2 – shuffle to 3 – shuffle to 4 –
Backpedal to 4 – sprint to 5 shuffle to 2 – sprint to 1

b. LATERAL BAND WALKS (5 Minutes) – 2 times a week

Usually found at all gyms. Wrap the bands around the outside of your shoes holding the band in front of you.
Step side to side using large steps – 7 steps to the right, then 7 steps back to the left. Lead with your heel, not
your toe. This is a great workout for increasing lateral movement and getting a good leg workout.
• 1 set is 7 steps right then 7 steps left.
• Do 5 sets with a 30 second break in between

c. BOSU ball (10 minutes) – 2 times a week

Usually found at all gyms. These are another great tool for improving foot speed.
I. Foot taps – 2 sets - Facing the BOSU ball, work in a circle around the ball while tapping half way up the
ball with your toe with alternating feet as quick as possible. Keep your head up. Count your taps, start
at 50 and increase by 5 taps every workout.
II. Side steps – 2 sets - Straddle the ball so that each foot is on the ground with the BOSU ball in the middle.
Now alternate feet touching the top of the BOSU ball with the ball of your foot quick as possible. Keep
your head up. Count your steps, start at 50 and increase by 5 steps every workout.
III. Lunge Hop – 2 sets - Front foot on the ground back foot on the top of the BOSU ball in a lunge position.
Now explode up off of front foot as high as you can landing in the starting position. And repeat 12 times
each leg.
IV. Shuffle Skate – 2 sets - Both feet on the ground and the BOSU ball is next to your right foot. Explode off
your left foot and step your right foot on the ball then your left foot on the ball, then continuing to the
right step off the ball with your right foot (left foot comes off the ball but doesn’t touch the ground).
Now plant with your right foot and then explode back to the left. Stepping on the ball with your left
then right foot. Then off the ball with your left (right foot comes off the ball but doesn’t touch the
ground) – continue to repeat back and forth. Count each step to the ground, start with 30 and increase
by 5 every workout.
4. STRENGTH (30 minutes) – 4 times a week
Time between exercises should be minimal (15 seconds if possible). Keep moving.

Exercise Weight Reps Repetition

Set 1 Bench Press Light 15 to 20 No Repeat
Day1: Chest / Triceps

1.Bench Press Medium 12 to 15

2.Dips 12 to 15 Repeat for
Set 2
3.Dumbbell Incline Press Medium 12 to 15 3 sets
4.Dumbbell Flys or Machine Medium 12 to 15
1.Closegrip Bench Press Medium 12 to 15
Repeat for
Set 3 2.Cable Triceps Extension Medium 12 to 15
3 sets
3.Abs (crunches, leg lifts, bicycles) 15 to 20

Exercise Weight Reps Repetition

Set 1 Squats warm up Light 15 to 20 No Repeat
Day2: Legs & Biceps

1.Squats Medium 10 to 12
Repeat for
Set 2 2.Leg Extensions Medium 10 to 12
3 sets
3.Back Crunches 30
1.Barbell Dead lifts Light 12 to 15
Repeat for
Set 3 2.Standing Bicep Curls Medium 12 to 15
3 sets
3.Calf raises 50

Exercise Weight Reps Repetition

Set 1 Rows warm up Light 15 to 20 No Repeat
Day3: Back /Shoulders

1.Barbell Rows or machine Medium 10 to 12

2.Pull-ups 10 to 12 Repeat for
Set 2
3.Dumbbell Lateral Raise Light 20 to 25 3 sets
4.Dumbell Shrugs Medium 10 to 12
1.Shoulder Dumbbell Press Heavy 12 to 15
2.Lat Pull Down Medium 12 to 15 Repeat for
Set 3
3.Dumbell Rows Medium 10 to 12 3 sets
4.Closegrip Barbell lifts Light 12 to 15

Exercise Weight Reps Repetition

Day4: Circuits

1.Jump squats 20
2.Abs (crunches, leg lifts, bicycles) 30 3 sets of
Set 1
3.Barbell LSU's (lift, clean, squat, press overhead) Light 10 to 12 the cycle
4. 1Pull-up, 1Burpee, 1Pushup (repeat) 20
5. CARDIO – 4 times a week
Rotate the below 4 workouts
1. Day 1
i. 2 mile run – (should be on a track or road - not a treadmill)
• Run once, Goal: under 14 minutes
ii. 45 yard Sprints
• Run 7 sprints with a 30 second rest in between each, Goal: under 6 seconds each
2. Day 2
i. 300 yard Shuttle (sprint 50 yards and back 3 times)
• Run shuttle 3 times with 2 minute rest in between each, Goal: under 65 seconds each
ii. 200 yard Sprints
• Run 3 sprints with a 2 minute rest in between each, Goal: under 35 seconds each
3. Day 3
i. 880 yard run (1/2 mile) (twice around the stadium track)
• Run 2 times with 3 minute rest in between each, Goal: under 3:15 each
ii. 80 yard Sprints
• Run 6 sprints with a 1 minute rest in between each, Goal: under 11 seconds each
4. Day 4
i. 440 yard sprints (once around the stadium track)
• Run 3 times with 3 minute rest in between each, Goal: under 80 seconds each
ii. 100 yard Sprints
• Run 5 sprints with a 1 minute rest in between each, Goal: under 14 seconds each

6. STRETCH AND DRINK (5 minutes) – EVERY DAY

After every work out, take 5 minutes to stretch your muscles and drink plenty of water.