On January 16^th, 2014, Stone Bridge will be celebrating the signing of five standout lacrosse players (four from the girls program and one from the boys) as they commit to several high caliber lacrosse programs.  These student-athletes plan to further their education while seizing the opportunity to compete at the highest level of lacrosse in college.

• Date: January 16th, 2014
• Time: 4:00 PM
• Location: Stone Bridge Library
• College Signing/Commitment Ceremony:
  • Brian Failor, attending UMass-Lowell
  • Claire Chadwick, attending Christopher Newport
  • Megan Ellis, attending Mary Washington
  • Molly Lausten, attending Haverford College
  • Taylor Pascale, attending Coastal Carolina

We hope that you are able to join us at this celebration of their accomplishments and commitment to institutions of higher learning.

13-8  GIRLS LAX DEFEAT BROAD RUN IN HONDA OF DULLES "BATTLE OF ASHBURN" TOURNAMENT TO EARN THE CHAMPIONSHIP.  CONGRATULATIONS TO THE TEAM, THE COACHING STAFF AND THANK YOU FANS FOR COMING OUT IN THIS COLD TO SHOW YOUR SUPPORT....

GO BULLDOGS!!!

 Dear Parents,

Welcome to the 2012-2013 girls lacrosse season.  Coach Guerrero and I wanted to touch base with you all to let you know some information that we hope will be helpful to make this season successful.

 First and foremost in order to play lacrosse for Stone Bridge your child must have all the appropriate paperwork filled out.  This includes a current physical form., training rules, consent form, emergency card and concussion guidelines.  These forms  can be picked up outside the Athletic Director’s office or downloaded by going to the link stonebridgesports.org and going to Announcements and then scrolling down to tryout paperwork.

 We will be holding “Green day” practices which are off season optional practices in which we are permitted to coach the girls. We are in the process of working out a schedule because of limited field availability but the first of these practices will be held Monday September 24 at 4pm. The girls are required to bring sticks mouthguards and goggles in order to practice with sticks. If you are new to the game and do not have equipment please let me know in advance.  You will still have to provide your own mouth guard but we can lend you the rest.

 The girls will also be given a conditioning schedule and wall ball workouts that we highly recommend following. I will also put these on the website. We know some of the girls have other athletic commitments so these can be used as guides.  The better condition everyone is in at the beginning of the season, the more we can focus on the lacrosse aspect of the game.  When possible we will try to coordinate track workout days with conditioning team time on the track.

 Attendance at practice in season is not optional.  Although we realize that sometimes it is unavoidable, we ask that you try to schedule appointments so that they do not conflict with practice times.  Missing practices will impact playing time and, if unexcused, can be a cause for dismissal.  

 The Varsity team will be practicing Saturday-Tuesday of Spring Break. Please plan accordingly. We will not practice until  4 on the Monday after Spring break and the Tuesday practice will be over by noon.

 In season the students will be responsible for providing periodic progress reports from their teachers.

 We hope this is helpful.  If you have any questions please feel free to email me at lsleece@aim.com  or Monika at monika.guerrero@lcps.org

 Thanks for your support

Lee Ann Sleece

Head Coach Stone Bridge HS Lacrosse

Green Day Practices

First one Monday September 24 meet out on the side field

Wall Ball

            Expectation is 10-20 minutes at least 3 days a week

Information needed please fill out index cards and give to Coach Guerreo if you haven't yet done so

Name

Email (parents, yours)

Cell # (yours)

Years Played

Position

Club Team ? …Tournaments/ clinics this fall

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 Wall Ball/ Stickwork Plan

 STICKWORK WALL BALL 1

3 yards from wall

50x right throw/catch

50x left T/C

25x right cradle overhead T/C

25x Left cradle overhead T?C

25x throw right catch left

25x throw left catch right

overhead 50x each side no throw

STICKWORK WALL BALL 2

10 yards from wall

30x right T/C

30xLeft T/C

40x overhead T/C right

40x overhead T/C left

 20x two hand groundball pickup run through

10 x 1 hand ground ball pickup run through

Overhead 50x left 50x right

STICKWORK WALL BALL 3

5 yards from wall

25x one hand right

25x one hand left

50x throw right catch off hand right

50x throw left catch off hand left

25x fake T/C right

25x fake T/C left

25x quickstick right

25x quickstick left

Workouts

Warmup 3 minutes running then stretching (dynamic) for 5

Cool Down 2 minutes running stretching 5 minutes

 Sprint Workout 1

Warmup

10x 100 yard sprint rest 1 minute in between

6x 50 yard sprints rest 30 seconds in between

Cool Down

Sprint Workout 2

Warm up

4x 100 yard sprints rest 1 minute in between

4x 50 yard sprints rest 30 seconds in between

4x 100 yard sprints rest 1 minute in between

2x 200 yard sprints  rest 1:30 in between

Cool Down

Sprint Workout 3

Warm up

4x 100 yard sprints rest 1 minute in between

3x 300 yard sprints rest 2 minutes in between

2x 100 yard sprints rest 1 minute in between

Cool Down

FARTLEK 30

Warm up

4x 1 minute sprint 2 minute jog (total 12 minutes)

4x 2 minute sprint 2 minute jog (total 16 minutes)

2 minute jog

Cool down

FARTLEK 40

Warm up

4x 1 minute sprint I minute jog  (total 8 minutes)

4x 2 minute sprint I minute jog (total 12 minutes)

2x 3 minute sprint 1 minute jog (total 12 minutes)

2 minute jog

Cool down

TRACK WORKOUT 1

Warm up

4x 400 yards (aim for 1:45) rest 1 minute between each

1x 800 yards (aim for 4 minutes)

Cool down

TRACK WORKOUT 2

Warm up

2x 400 yards rest I minute in between

2x 800 yards rest 3 minutes in between

2x 400 yards rest 1 minute in between

Cool down

TRACK WORKOUT 3

Warm up

2x 400 yards rest 2 minutes in between

1 mile  rest 3 minutes

2x 400 yards rest 2 minutes in between

Cool Down 

TRACK WORKOUT 4

2x 400 yards rest I minute in between

4x 800 rest 2 minutes in between

Cool down

BODY WORKOUT 1

Warm up

Repeat sequence 5x

40 walking lunges

20 push-ups

20 bear crawls

50 crunches

cool down

BODY WORKOUT 2

Warm up

5x

20 step jumps (8-12” high) land with both feet step down repeat

10 push ups holding each for 5 seconds

20 crab walks

20 sit ups (full sit ups up and down)

Cool down