This article appears in the November edition of US Lacrosse Magazine. Don’t get the mag? Join US Lacrosse today to start your subscription.

Sergio Perkovic has been busy since graduating from Notre Dame in 2017 — the place where he starred as a three-time All-American. Now one of 140 professional players venturing into Paul Rabil’s Premier Lacrosse League, Perkovic also is putting his explosive athletic abilities to the test through the American Flag Football League, playing alongside former NFL players like Michael Vick.

Prowler Sled Push

Helps With: Lower body power, speed and acceleration

I Do: 150-200 pounds for 6-10 reps

Step 1: Load the sled with desired weight. 

Step 2: Grasp the handles. Lean forward, keeping your arms bent, shoulders back and head up.

Step 3: Start pushing the sled, exploding with your legs the same width as a running stance. 

Step 4: Use your arms as your guide, leaning forward as you drive with your legs. Keep your knees in line with your legs throughout the push.

Step 5: Push until the sled has moved 20-30 yards. 

TRX Y's

Helps With: Shoulder Griddle Strength and stability to ensure I can shoot overhand effectively

Step 1: Start in a standing position with your arms on the TRX

Step 2: Walk your feet out in front of you until you reach a manageable angle.

Step 3: Engage your core with arms extended

Step 4: Begin to raise your arms at a 45-degree angle and form a “Y” position.

Step 5: Slowly begin to lower your arms, maintaining a tight, rigid body back to the starting position.
 

Close Grip Pull-Ups

Helps With: Large muscle groups in the back and arms, core strength and stability

Step 1: Grip the bar with both hands, palms facing whichever direction you prefer

Step 2: Starting with your arms extended, pull up until your chin rises above the bar

Step 3: Release and allow your arms to unfold once again. Repeat this motion throughout.