PHS Lacrosse - One Month Wrap Up

Our preseason program with the Portsmouth High School Women’s Lacrosse team began on January 3rd and will last 12 weeks, bringing us right to the first week of practice. We have two sessions a week, giving us a total of 24 sessions, and have provided the team with “at-home” exercises for them to follow on their off days. There are 22 girls participating in the program, with the majority of them able to make both sessions each week.

We are already seeing some notable improvements. Here’s a breakdown of what we have focused on each week.

Week 1 - The first week consisted of getting baseline test numbers to track progress and introducing the fundamentals of acceleration.

Week 2 - The focus was driven around deceleration and force production.

Week 3 - Introducing the fundamentals of true speed & agility work, including change of direction and lateral movement.

Week 4 - Begining to implement specific in-game movements such as curvilinear sprints, allowing the girls to get comfortable moving through motions demanded in competition. Not everything in sports is a straight line, so understanding leverage, angles, and attacking downhill was the main goal, with an emphasis on working on a curve (in relation to the crease). 

Leading up to this point we were able to lay the foundation, allowing us to properly progress and introduce the concepts above. Moving forward everything will be focused on tailoring to the specific demands of lacrosse.

As we begin Phase 2 of the preseason program (Weeks 5-8) we begin to truly dive into lacrosse-specific demands, focused primarily on speed & agility, rotational power, and conditioning.

The girls have done a great job putting in the effort, following the at-home assignments, and staying committed to the program. If you are interested in following their progress, follow us on social media where we will be providing weekly updates on the team’s sessions. We will be following up with another write-up as their preseason concludes to share their testing results and see what type of progress was made.