Clinic Breakdown

1. On-Field Skill Development (45 minutes)Stick Skills & Ball Control

• Passing and catching on the move (both hands)
• Quick-stick and reaction drills
• Dodging series (split, roll, face, swim)

Shooting & Scoring

• Proper shooting mechanics (time & room, on the run)
• Finishing in tight (crease drills, fakes & finishes)
• Shooting under pressure and from multiple angles

Game Situations

• 1v1 offensive/defensive reps
• Small-sided play (3v3, 4v4) to build IQ and spacing
• Clearing and riding scenarios
• Communication and teamwork drills

2. Strength & Conditioning with BANDO Performance (45 minutes)Tailored to lacrosse’s demands: speed, power, agility, endurance

• Warm-Up & Mobility
• 3 Dimensional Dynamic warm-up focusing on different movement techniques/strategies. 
• Full body mobility and flexibility 
• Strength Training
• Full body strength training, education and execution of basic foundational exercises that yield the most results for increasing athletic performance.
• Explosiveness & Agility
• Vertical and horizontal force development
• Rotational Power and core stability development
• Speed development (resisted or un-resisted)
• Conditioning / Game Shape
• Metabolic conditioning for the sport of lacrosse
• Partner competition drills to mimic tryout intensity

Athletes will be separated into two groups: High School & Middle School age groups