🔥 This Week’s Focus at Prime Academy — Wall Ball, Speed, & Cradling!

Author

Gabriel Fowler
October 23, 2025

Hey Prime Family,

We’re off to a great start! I want to share what the girls in Prime Academy are working on this week.

We’re locking in on three key areas that will set the tone for everything we do this season — Wall Ball, Speed Work, and Cradling. 💪🥍

🧱 WALL BALL FOCUS

This week’s emphasis is on control, rhythm, and comfort with the stick. Consistency is key — focus on clean reps, not speed.

LEVEL 1 (No Time Limit)

  • Quick Sticks: 50/50

  • Triple Threat: 25/35

  • Triple Threat Switch: 35

LEVEL 2 (No Time Limit)

  • Across Body (Stick Side, Forward Facing): 25/35

  • Canadian Across Body (Forward Facing): 25/35

  • Across Body (Stick Side, Sideways): 25/35

  • Canadian Across Body (Sideways): 25/35

⚡ SPEED WORK — Plyometrics, Acceleration & Deceleration

This week we’re developing the engine behind elite lacrosse performance — movement efficiency, explosiveness, and control.

Plyometrics (Prep Work)
These exercises train your body to generate force quickly — helping you explode out of cuts, accelerate into space, and react faster in every direction.
Over time, this builds coordination, balance, and the ability to move powerfully without breaking form.

Acceleration Training
Acceleration is all about that first step speed — the ability to beat your defender or close the gap fast.
We’ll focus on proper body angles, shin positioning, and full-force drive mechanics so players can create real separation.
This work builds habits that translate directly into dodging, ground balls, and fast breaks.

Deceleration Training
Just as important as going fast is learning how to stop fast.
Deceleration training improves stability, joint control, and injury prevention.
Players who master how to stop, sink their hips, and change direction efficiently become more dynamic, balanced, and resilient over the long term.

➡️ Long-Term Impact:
Building this athletic foundation early pays off for years — fewer injuries, more control, and faster reactions in every part of the game.

🌀 CRADLING PROGRESSION

We’re starting with foundational movements to establish feel and rhythm before layering in more advanced techniques and speed.

Here are three levels you can practice at home — just 10 minutes a day makes a big difference!

Level 1: Watch Here
Level 2: Watch Here
Level 3: Watch Here

🔜 NEXT WEEK’S FOCUS

We’ll continue building on this foundation with:
🎯 Wall Ball
💪 Cradling
🔥 Shooting
⚡ Dodging
🥍 1v1 Tactics

This is what the girls in the Academy are working on. They Keep showing up, putting in the work, and watch your game transform — one rep, one movement, one breakthrough at a time.

If you want this level of training, contact me!

See you on the field,
Coach Gabe
Prime Lacrosse Academy
📧 [email protected]
📱 @_coachgabe

Quick reminder — there’s still time to enter our USA Disney Trinity Shirt Giveaway! 👕🇺🇸✨

Here’s how to enter (it takes 30 seconds):
1️⃣ Follow @dopelaxapparel and @coachgabe on Instagram
2️⃣ Comment on the giveaway post and tag 3+ friends who love lacrosse or Disney
3️⃣ Unlimited entries — the more tags, the better your odds 💪

🎁 Winner will be announced November 8th, 2025!

Don’t miss your chance to win one of our most popular shirts — perfect mix of lacrosse, Disney, and USA pride.