top of page

Meet the Team


Gil Swenson


Q4 Lacrosse has been a work in progress for several years. I've known since I was a high school player ​in New Jersey that I wanted to coach lacrosse and help grow the game in our area. I began coaching youth lacrosse while I was in high school and that experienced opened my eyes to the world of coaching and developing players. After high school, I was set to begin my college lacrosse career at Hofstra University but wound up with a bone tumor in my hip and had three follow up procedures which forced me to end my playing career. Without any hesitation, I knew it was time to pursue coaching further.  I transferred to Rutgers University and began coaching at the high school level immediately after graduating high school. While coaching I started Iron Lacrosse, which was the foundation for Q4 Lacrosse. The name has changed but the methods remain the same, just enhanced. Creating athletes first and lacrosse players second, that will always remain true. 


After 4 years of coaching at the high school level, I decided to pursue a college coaching opportunity. I was very fortunate that Taylor Wray would  take a chance on me at Saint Joseph's University. The year that I spent working for Coach Wray and SJU was invaluable. His methods and leadership are second to none and I am honored to have had the chance to coach for him at the Division 1 level. 

While I enjoyed my time at SJU, my passion remained coaching at the high school level, especially in New Jersey. I returned to NJ and came to Montgomery High School as an assistant coach. After a year as an assistant coach, I was fortunate to have the opportunity to become the head coach. So, in 2019, I began my head coaching career at Montgomery High School, oddly enough where I ended my playing career eight years prior. Year one was a blast. With a great coaching staff and a great group of players, we were able to win another conference championship, a Group IV South section final, and the Group IV State Championship. It was humbling to be named the Coach of the Year and the Trenton Times Team of the Year. 

Over the past two years I remained training and coaching youth, high school, and college players during the off-season at a local indoor facility. And from all of this experience, Q4 Lacrosse was born. My passion has, and always will be, developing young lacrosse players and bringing out the best in every one of them on and off the field. Our goal at Q4 Lacrosse is to do just that. 

Coaching History

  • 2012: Head Coach - NJ U-15 All Star Team

  • 2012: Founded Iron Lacrosse

  • 2012-2016: Assistant HS Coach 

  • 2017: Assistant Coach - Saint Joseph's University 

  • 2018: Assistant Coach - Montgomery High School 

  • 2019-2021: Head Coach - Montgomery High School

  • 2020: Founded Q4 Lacrosse

Honors & Awards

  • 2x Skyland-Raritan Conference Champions

  • NJSIAA Group IV South Sectional Champions

  • NJSIAA Group IV State Champions

  • Trenton Times Team of the Year

  • Coach of the Year 

  • Nike ASG Coach - New Jersey

  • UA Command Team Coach - New Jersey


Jill Plushanski

Director of Girls Lacrosse

Playing Career

  • Varsity Lacrosse Player at TCNJ

  • 3x New Jersey Athletic Conference Champions

  • 4x NCAA Tournament Appearances (Final Four in 2011)

  • 2013 NJAC Attack Player of the Year

  • 2013 Division 3 All-American

Coaching Career

  • Head Girls Lacrosse Coach at Hunterdon Central High School since 2014

  • Led Hunterdon Central to 3x Sectional Final Appearances 

  • 4x Hunterdon/Warren/Sussex County Champions (2015, 2016, 2017, 2019)

"We are thrilled to have Coach Jill join Q4 Lacrosse! Her experience as both a player and a coach will be a huge addition to our program and we are excited to grow our girls lacrosse training opportunities with her." - Gil Swenson (Q4 Lacrosse Founder)

Joe Donnelly Q4 Lacrosse

Joe Donnelly

Director of Player Development

Playing Career

  • Varsity Lacrosse Player at Ursinus College

  • 3x Hunterdon County Player of the Year

  • 2x All-Conference Selection

  • 2016 All-State Selection

  • 2016 NJ Assist Leader

Coaching Career

  • Offensive Coordinator - Kean University

  • Former Assistant Coach - The Hun School

  • Former Director of Player Development - Team 91 NJ

  • Former Head Coach - Team 91 NJ

"Joe has been a phenomenal addition to our coaching staff since our inception in 2020 and I am beyond excited to name him our Director of Player Development. In this new position, he will take on a larger role within all of our training programs including private lessons, skills clinics, camps, and team training." - Gil Swenson (Q4 Lacrosse Founder)

Photo Aug 02, 9 32 35 PM.jpg

Shane Freda

Director of Operations

Our Coaches

We are proud to partner with the very best coaches possible for all of our clinics, camps, training, and events. Our coaching staff includes lacrosse hall of famers, accomplished high school coaches, current and former college coaches and players. Most importantly, all of our coaches are great teachers of the game and are dedicated to the improvement of our Q4 Athletes. Coaches will be announced for each training session so you will know who will be coaching your players.

Interested in coaching with Q4? 

Please contact us about coaching opportunities at Q4

bottom of page