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Phone: 651-231-9960

12U Wall Ball Routines and Practice

12U Summer Wall Ball Routines & Progress Log (Google Doc)

Please fill out the google doc weekly. Find the weekly routines in the tabs at the bottom of the document.

12U Wall Ball Routine Demo Video Week 1

12U Wall Ball Routine Demo Video Week 2

Lacrosse Videos

Watch for the following:

  • Spacing on offense
  • Movement off ball.  No one is standing still.
  • Read the defensive slides and make cuts.

Training Haus Conditioning

TCO's Training Haus is providing weekly conditioning workouts with Luke Rudberg  (

Luke Rudberg: 
Professional Conditioning Trainer

Education: Bachelor of Arts (BA) in Exercise Physiology & Minor in Coaching, Gustavus Adolphus College

Professional Certifications: Certified Strength & Conditioning Specialist (CSCS) by National Strength & Conditioning Association (NSCA); USA Weightlifting Sports Performance Coach Level 1; Certified Russian Kettlebell Instructor (RKC); Certified Functional Strength Coach (CFSC); Reflexive Performance Reset (RPR)

Rotate workouts to balance conditioning and provide diversity in your training.  Start with workout #1, then complete workout #2  the next time.  Move on to workout #3, then workout #4 before cycling back to workout #1.  Complete the cool down after each workout.