It’s Time For Your First Draw Pro Workout: A First Step Guide to Success!
Share
The Draw Pro training platform is an innovative tool designed to help lacrosse players dominate the draw. Whether you're new to the Draw Pro or looking to get the most out of your training sessions, this guide will walk you through planning and executing your first workout. Let’s dive in!
Step 1: Plan Your Space and Time
Before jumping into your workout, it’s important to set the stage for success. Here’s what you need to do:
**Find the Right Space**: You’ll need an area about the size of a draw circle (10-15 yards). This could be a backyard, park, or lacrosse field. Ensure the area is well-lit and free from hazards like cars, windows, or groups of people.
**Allocate Time**: Dedicate 15-30 minutes for your draw workout. This timeframe allows for focused, high-quality repetitions without fatigue.
**Surface Options**: The Draw Pro works on most surfaces, including grass, turf, pavement, or dirt. If you’re using it on grass, bring stakes for added stability.
Step 2: Gather Your Equipment
Having the right gear on hand will make your workout smooth and efficient. Here’s what you’ll need:
· The Draw Pro Trainer
· Your lacrosse stick and balls
· Safety equipment (e.g., gloves, goggles)
· Weight plates (if needed for added resistance)
· Stakes (for grass setups)
Step 3: Set Up Your Draw Pro
The Draw Pro is designed for quick and easy setup. Follow these steps:
1. Place the Draw Pro on your chosen surface.
2. Unstrap the device and remove the shaft.
3. Insert the shaft into the slot using the alignment points, then tighten the knob.
4. If you’re on grass, insert the stakes for stability.
5. Add weight plates to the platform, if desired.
Step 4: The Warm Up
Dynamic Warmups
https://www.youtube.com/watch?v=U1lkfw91qhk
Strengthening Arms, Wrists and Shoulders
https://www.youtube.com/watch?v=RoW5c_-lVQY
Strengthening Core and Abs
https://www.youtube.com/watch?v=3PBr1Onass0
Step 5: Your Draw Workout Plan
1. One Handed Quick Pops To Possession (20 Reps)
· Top Hand Push
· Bottom Hand Push
· Top Hand Pull
· Bottom Hand Pull
2. Quick Pops To Possession (20 – 40 Reps)
***Push Draw & Pull Draw Placements***
· Self Draw
· Forward
· Down The Line
· Back Shoulder
· Behind
3. Quick Pops To Possession And Outlet (10 – 20 Partner Reps)
· Push Draw & Pull Draws
· Possession After The Draw
· Outlet To A Partner (Stationary and Moving Into Space)
4. Power Draws To Space (20 – 40 Reps)
***Push Draw & Pull Draw Placements To (20+ Yards)***
· Self Draw
· Forward
· Down The Line
· Back Shoulder
· Behind
***Vary The Height (24inches to 48inches)
***Vary The Pressure (Adding / Removing Weight To The Base)
Step 6: During the Workout
Focus on the following key elements for each rep:
· Hand Positioning: Ensure your grip is correct and comfortable.
· Quick Reactions: React quickly to simulate game-like conditions.
· Stick and Hand Rotation: Practice smooth and controlled movements.
· Ball Tracking: Keep your eyes on the ball at all times.
· Communication: If training with a partner, work on verbal cues.
· Footwork: Position your body for optimal leverage and balance.
Step 7: Cool Down and Clean Up
Once your workout is complete, take a few minutes to cool down and properly store your equipment:
1. Collect all sticks, balls, and accessories.
2. Remove any weight plates and stakes.
3. Loosen the knob, remove the shaft, and secure it with the straps.
4. Use the shoulder strap to transport the Draw Pro easily.
5. Store the device in a covered, dry location to maintain its longevity.
Step 8: Reflect and Plan for Next Time
After your workout, take a moment to reflect on your performance:
· What went well?
· What needs improvement?
· Which draw types felt the most challenging?
Use these insights to plan your next session and focus on areas for growth.
Whether you're a beginner or a seasoned player, the Draw Pro helps you take your draw skills to the next level.