The primary goal of the agility and conditioning sessions is to develop highly skilled athletes through designing and administering structured programs, which will improve overall athletic ability and reduce the occurrence of athletic injuries.
Each session within the program is designed to achieve peak physical performance for any field or court sport. Methods used include dynamic stretching, sprint/running technique and evaluation, aerobic, anaerobic and plyometric exercises.
Training programs will be altered and modified based on physical evaluations in order to bring about desired results. Factors such as age, flexibility, muscular strength, muscular endurance and cardiovascular endurance are taken into consideration.
Outline of Curriculum
A session is 45 minutes long and will be divided into 3 parts: Sprint Dynamics, Max Speed Intervals, and Endurance Conditioning.
Sprint Dynamics: This part of a session will break down sprint technique and proper running form. Footwork and core stability will be emphasized has we develop the athletes body awareness and strength.
Maximum Speed Intervals: The second part will begin to test an athlete’s running strength and power. It will focus more on max speed sprint intervals and circuits. Drills will consist of doing interval exercises at 100% effort with maximum rest.
Endurance Conditioning: The third series of sessions will concentrate on longer distance endurance exercises with very limited rest. With these drills, we will cover technique and mental toughness in order to be successful with these sorts of fitness tests.
Each athlete will receive a detailed training plan for each session that they attend. I will be emailing this to each athlete after the session (please provide email address). This can be used for practice and workouts outside of our sessions.
Lead by Cristen Andrews - PLC Girls Agility & Conditioning Program Manager History/Bio
Grew up in Pleasanton
Played soccer and lacrosse for Foothill High School (2000-2004)
Recruited to play lacrosse for Cal
Senior captain of the Cal team 2007-2008
Academic All-American 2007 and 2008
MPSF All Tournament Team (2008)
Bear Lax Lacrosse Club Director and Coach
Currently works for the Cal Athletic Department – Marketing Associate
Has aspirations to be a Div. 1 athletic director
Scheduling
These training sessions are conducted outside of regular lacrosse practice. Each session can have a maximum of 4 athletes and attendance must be prearranged with Cristen a minimum of 24 hrs in advance. Sessions will be held from 9:00-9:45am and 10:00-10:45am every Saturday or Sunday (Please check monthly updated calendar for added or changed session times and dates). Please contact
directly in order to reserve your slot in these sessions.
If the allotted session times do not work with your athlete’s schedule, you can set-up an individual one on one session at a negotiated time. These will be conducted with the same format as already described. The 1-on-1 sessions will be $50ea vs. the discounted group rate.
Fee Structure
Limited time only offer of $20 per 45 min session for groups up to 4 girls (limited time only offer will last from mid December '09 to end of January '10)
