Ella P.

I am currently coaching one on one private lacrosse and conditioning lessons, coaching sports at an after school program facility for 4th and 5th graders, and coaching technical training (lacrosse, conditioning, agility, strength, etc.) for Bowie High School in Austin. I am also on coachup as a lacrosse coach! I have coached ages 10 to 22, and am a USAL coach Member.

I played both soccer and lacrosse (soccer during the fall, lacrosse during the spring, one week off in between) at the DIII NCAA level, as well as lacrosse DII level club during graduate school. I played midfield in both sports; in soccer, I spent more time attacking, shooting, and crossing, and in lacrosse, I played defense as well as midi, and sometimes attack. My senior season I was named SCAC All-Conference First Team for Lacrosse (2018--2019 season). During my time as a competitive athlete, I held the record for the burpee challenge on the soccer team and was the fastest senior to complete the preseason fitness test. I coached and worked athletic tournaments in both sports starting in undergrad and continuing now into postgrad. I am coaching technical training for a local high school, a trainer for an indoor sports academy, and I do one on one and group lessons.

First we start with a warm up--two laps and into dynamic movements and stretches. For conditioning and agility, we would then go into laps, sprinting the long ends and jogging the short ends of the field. Laps would be 4-5. Then, we would go into ladders, working on footwork and agility and ending with a sprint on the way up and jogging back.
Back to conditioning, another great exercise is a burpee, then sprinting forward to 8 meters and then back into another burpee. Then the sprint to the next cone at 12 meters, followed by another burpee, and continuing onto 16 meters, 20 meters, and finishing on 24 meters. We could do anywhere from one to three sets!
To work on agility, I'd set up a box drill, where I set out a square and the athlete has to do quickfeet on each cone. When the whistle blows, the athlete shuffles to the next cone and goes into quickfeet again. This works on conditioning, agility, and explosion/reaction time. I would also set up several boxes, each one bigger than the last, to improve endurance. Practice would end with a long cool down and deep stretching.
Every exercise is timed and recorded so you can have your progress written down as the weeks progress.