Welcome to the Fusion Training program. Born of necessity, but built for reality, Fusion brings online individual learning and training to the next level! Our staff utilizes a combination of elements in film and personal training along with skill development to present the individual student athlete an opportunity to develop at anytime and anywhere! Sessions will be archived for future use at anytime. Keep track of your training in your Loons Student Athlete handbooks.

Film Breakdowns will be similar to what a student athlete will see in his team room with a high school or collegiate team with breakdown interaction. Coaching points will be captured with voice over commentary highlighting the pros and cons. In place of using Pro or NCAA Div 1 film we are cracking open to Loons film database and highlighting competitive games within our own history so our athletes can relate with a skillset that is relatable to their own!

Progressive Fitness plan will follow our LTC Strength progressive format. Elements will be achievable from ones own living room or backyard! The progressive format will enable the student athlete to step up the routine from week to week.

Skill Set Work, along with the fitness routine will be manageable at home, your nearest wall, or even backyard or neighborhood goal. Routines will be built around the basics, but built for fun. Boring wall ball get old. Quick. This element will also be progressive and may even intertwine with other film or fitness plans. Shooting will be a bonus, and can even be achieved by using a dead tennis ball on your wall!

Structuring Your Own Workouts

For those looking to more, or to simply change things up, follow these simple guidelines to structure your own training regimine.

• At home workouts should cover each muscle group at least once per week. For example, if an athlete wanted to train 3 days per week, a Monday/Wednesday/Friday structure with push movements on Monday, Pull movements on Wednesday, and leg movements on Friday would cover all of your muscle groups for the week! Choose 3-4 different exercies and perform 3-4 sets of various rep ranges to achieve your specific goals. We encourage researching what scheme may work best for you. We also have a qualified strength coach on staff, so please reach out to us directly with any specific strength & conditioning questions!
• Warming up prior to working out is crucial! Take a few minutes to get your heart rate and body temperature up by jumping rope, or jogging. Then mobility drills for the corresponding day would be an excellent choice. For example, if I were going to be working out my legs, performing a couple of sets of hip circles would be a great choice. Then, muscle activation to wake up the targeted muscles for the day would be the next step. So, again if it was leg day, some bodyweight squats or glute bridges would be a great activation choice.
• Similar to our Fusion workouts posted below, we recommend adding in some speed & agility drills, as well as some lacrosse specific stick skill work to round out your training session.
• Your training day should consist of a thorough warm-up, resistance exercises, speed & agility drills, as well as lacrosse specific drills.