Umpire Training

The following program is intended for use by Lacrosse umpires & officials.

The detailed program below was created to help Lacrosse umpires pass the new fitness testing protocols put in place by the Federation of International Lacrosse. Two sample training sessions are posted below. Allow at least 1 day of rest in between training sessions and cycle between Training Session A & Training Session B. This program is a sample and may be tweaked to accommodate personal needs. Before starting any fitness program, please contact your doctor to confirm eligible participation.

Each exercise has an attached video. Please click on the exercise to view.

Movement Preparation (to be done prior to each training session)

Foam Roll/Self-Myofascial Release (If foam roller not available, skip ahead)

Glute Bridge. 1 Set/8 Repetitions

Ankle Mobilizations. 1 Set/8 Repetitions per side

Doorway Slides. 1 Set/8 Repetitions

Lateral Squat. 1 Set/6 Repetitions per side

Knee Hug. 1 Set/6 Repetitions per side

Reaching Single Leg Deadlift. 1 Set/6 Repetitions per side

World’s Greatest Stretch. 1 Set/6 Repetitions per side

Training Session A

Pair Exercises Together. Example: Perform A1, then A2, rest, A1, A2, etc. before moving onto next set of exercises.

A1) Split Squat. 3 sets/8 Repetitions per side

A2) 1 Arm DB Row. 3 Sets/8 Repetitions per side

B1) Single Leg Deadlift. 3 Sets/8 Repetitions per side

B2) Push Up. 3 Sets/8-10 Repetitions (Elevate the hands on bench or stable bar if needed)

B3) Pillar Bridge/Front Plank. 2 Sets/20-45 Seconds

Post-Workout Energy System/Cardiovascular Development: 10-15 Minutes. This can be performed on various ways: stationary bike, outdoor bike, elliptical, walking/jogging, airdyne bike, swimming, etc. We are using this time to build an aerobic base.

Training Session B

Pair Exercises Together. Example: Perform A1, then A2, rest, A1, A2, etc. before moving onto next set of exercises.

A1) DB Push Press. 3 Sets/6 Repetitions (Use Dumbbells, not Barbell)

A2) Bench Hip Lift. 3 Sets/10-12 Repetitions

B1) Split Squat. 3 Sets/8 Repetitions per side

B2) Standing 1 Arm Cable Row. 3 Sets/8 Repetitions per side

B3) Half Kneeling Cable Chop. 2 Sets/8 Repetitions per side

Post-Workout Energy System/Cardiovascular Development: 10-15 Minutes. This can be performed on various ways: stationary bike, outdoor bike, elliptical, walking/jogging, airdyne bike, swimming, etc. We are using this time to build an aerobic base.

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