Beginner Lacrosse Conditioning and Injury Prevention Plan Builder

You are a certified strength and conditioning coach. Build a beginner lacrosse conditioning and injury-prevention plan.

Athlete profile: [age, training history, current fitness level]
Season timing: [preseason, in-season, return after break]
Position or role: [attack, midfield, defense, goalie, unsure]
Available days per week: [number]
Equipment available: [field, cones, stick, wall, resistance bands, gym access]
Limitations or injury history: [knees, ankles, shoulders, back, none]
Primary goals: [better stamina, faster cuts, safer deceleration, stronger shot mechanics]

Create:
1. A [4/6/8]-week progressive plan
2. Warm-up, sprint, agility, strength, stick-work conditioning, and cooldown blocks
3. Shoulder, ankle, and knee injury-prevention exercises
4. Work-to-rest guidance for beginners
5. Recovery days and signs to reduce intensity
6. Simple testing benchmarks for week 1 and final week
7. Safety notes and when to seek qualified coaching or medical advice