Workouts for lacrosse players. Lacrosse Workouts: Ultimate Guide to Enhance Performance and Prevent Injuries

What are the most effective workouts for lacrosse players. How can athletes improve their muscular endurance for lacrosse. Which exercises help develop speed and agility in lacrosse. What training techniques prevent common lacrosse injuries. How to design a comprehensive lacrosse training routine. What role does flexibility play in lacrosse performance. Why is core strength crucial for lacrosse players.

Table of Contents

Essential Components of Lacrosse Training

Lacrosse demands a unique blend of physical attributes from its players. Unlike sports that prioritize sheer strength or size, lacrosse requires a more nuanced approach to physical preparation. What sets lacrosse apart in terms of athletic demands?

Muscular endurance over raw strength
Speed and agility in multiple directions
Precision and control in stick handling
Flexibility and dynamic trunk stability
Cardiovascular endurance for sustained play

To excel in lacrosse, players must develop a well-rounded fitness regimen that addresses each of these components. How can athletes create a training program that covers all these bases?

Muscular Endurance: The Foundation of Lacrosse Fitness

Muscular endurance is paramount in lacrosse, as players often need to maintain high-intensity output for extended periods. How can lacrosse players build muscular endurance effectively?

Dumbbell Snatch: Power and Endurance Combined

The dumbbell snatch is a dynamic exercise that targets multiple muscle groups while improving power and speed. How does this exercise benefit lacrosse players specifically?

Enhances overhead movements crucial for shooting and passing
Builds leg and shoulder strength
Improves explosive power

To perform a dumbbell snatch:

Start with the dumbbell between your feet
Hinge at the hips, keeping the dumbbell close to your body
Explosively drive upward, lifting the dumbbell overhead in one fluid motion
Lower the weight back down with control

Aim for 15-20 repetitions to focus on muscular endurance. Can’t maintain the weight for all reps? Consider using a drop set by reducing the weight halfway through the set.

Reverse Wood Chops: Mimicking Lacrosse Movements

Reverse wood chops are excellent for strengthening the core and improving rotational power. How do these movements relate to lacrosse-specific actions?

This exercise mirrors the motion of swinging a lacrosse stick upward, as often done when shooting or passing. By incorporating reverse wood chops into your routine, you can:

Strengthen obliques and spinal erectors
Improve rotational power
Reduce the risk of injuries during shooting and passing

To perform reverse wood chops:

Hold a dumbbell at waist level
Pivot on your back foot
Bring the dumbbell diagonally up and across your body
End with the weight above the opposite shoulder

Weighted Step-Ups: Unilateral Strength and Stability

Weighted step-ups are a versatile exercise that addresses several key aspects of lacrosse fitness. How do step-ups contribute to overall lacrosse performance?

Improve quad strength for faster running
Enhance unilateral leg strength
Develop core and trunk stability

To maximize the benefits of weighted step-ups:

Use a bench or box 18-22 inches high
Hold dumbbells or place a barbell across your shoulders
Step up with one leg, driving through the heel
Slowly lower back down, maintaining control

Remember to perform the exercise with both legs to address any strength imbalances.

Speed and Agility: The Edge in Lacrosse

Speed is a critical component of lacrosse performance. How can players develop the explosive speed and agility required for success on the field?

Sprint Intervals: Building Speed and Recovery

Sprint intervals are an excellent way to improve both speed and cardiovascular endurance. How can lacrosse players structure their sprint training for optimal results?

Try this progressive sprint interval workout:

Start with 10 seconds all-out sprint, followed by 10 seconds rest
Increase work time by 5 seconds each round, keeping rest at 10 seconds
Continue until you reach 30 seconds of work with 10 seconds rest
Then, decrease work time by 5 seconds each round back to the starting point

As you improve, gradually increase your sprint speed to continue challenging yourself.

Medicine Ball Slams: Explosive Power Training

Medicine ball slams combine muscular endurance, power, and speed training. How do these exercises translate to improved lacrosse performance?

Enhance full-body explosive power
Improve core strength and stability
Boost cardiovascular endurance when performed in high-intensity intervals

To perform medicine ball slams:

Lift the ball overhead, extending fully
Hinge at the hips and slam the ball down forcefully
Quickly retrieve the ball and repeat

For an added challenge, incorporate a jump as you lift the ball overhead.

Side Shuffles: Lateral Movement Training

Lacrosse requires quick lateral movements as well as forward and backward motion. How can side shuffles improve a player’s on-field agility?

Side shuffles help develop:

Lateral speed and quickness
Hip mobility and flexibility
Lower body strength and stability

To perform side shuffles effectively:

Start in an athletic stance
Push off with the outside foot to move laterally
Keep your hips low and your core engaged
Maintain a quick, choppy step pattern

Practice side shuffles in both directions to ensure balanced development.

Flexibility and Mobility: Keys to Injury Prevention

Flexibility and mobility are often overlooked aspects of lacrosse training, yet they play a crucial role in performance and injury prevention. How can lacrosse players incorporate flexibility work into their routines?

Dynamic Warm-Up Routines

A comprehensive dynamic warm-up prepares the body for the demands of lacrosse. What should be included in an effective lacrosse warm-up?

Leg swings (forward/back and side-to-side)
Walking lunges with rotation
Arm circles and shoulder rolls
High knees and butt kicks
Lateral shuffles and carioca

Perform each movement for 30-60 seconds or 10-15 repetitions per side.

Yoga for Lacrosse Players

Yoga can significantly benefit lacrosse players by improving flexibility, balance, and mental focus. Which yoga poses are particularly beneficial for lacrosse athletes?

Warrior poses for leg strength and hip flexibility
Pigeon pose for hip and glute flexibility
Downward dog for full-body stretching
Cobra pose for spine mobility
Tree pose for balance and concentration

Incorporate a 15-20 minute yoga routine 2-3 times per week for optimal benefits.

Core Strength: The Center of Lacrosse Performance

A strong core is essential for lacrosse players, providing stability, power, and injury prevention. How can athletes develop lacrosse-specific core strength?

Rotational Planks

Rotational planks challenge core stability while mimicking the rotational movements common in lacrosse. To perform rotational planks:

Start in a high plank position
Rotate your hips to one side, stacking your feet
Reach the top arm toward the ceiling
Hold for 5-10 seconds, then return to the starting position
Repeat on the other side

Aim for 5-10 rotations per side.

Medicine Ball Russian Twists

Russian twists with a medicine ball improve rotational power and core endurance. How do you perform this exercise effectively?

Sit on the floor with knees bent and feet lifted slightly
Hold a medicine ball at chest level
Lean back slightly, maintaining a straight spine
Rotate your torso, touching the ball to the floor on each side

Perform 3 sets of 20-30 rotations total.

Plyometric Training: Explosive Power for Lacrosse

Plyometric exercises develop the explosive power necessary for quick accelerations, changes of direction, and powerful shots in lacrosse. Which plyometric exercises are most beneficial for lacrosse players?

Box Jumps

Box jumps improve lower body power and explosiveness. To perform box jumps safely and effectively:

Start with a box at an appropriate height (start low and progress)
Stand about 6 inches from the box
Swing your arms back, then explosively jump onto the box
Land softly with knees slightly bent
Step down carefully and reset for the next rep

Perform 3 sets of 8-10 jumps, focusing on quality over quantity.

Lateral Bounds

Lateral bounds enhance side-to-side explosiveness, crucial for dodging opponents. How do you perform lateral bounds correctly?

Start in an athletic stance
Push off one foot, jumping laterally as far as possible
Land softly on the opposite foot, maintaining balance
Immediately bound back in the other direction

Perform 3 sets of 8-10 bounds in each direction.

Putting It All Together: Designing a Lacrosse-Specific Training Program

Creating a comprehensive training program for lacrosse requires careful consideration of all the elements discussed. How can players structure their training to maximize performance and minimize injury risk?

Sample Weekly Training Schedule

Here’s an example of how to structure a weekly training program for lacrosse:

Monday: Upper body strength and core training
Tuesday: Lower body strength and plyometrics
Wednesday: Speed and agility drills
Thursday: Full-body circuit training
Friday: Yoga and flexibility work
Saturday: Game or scrimmage
Sunday: Active recovery (light jog, stretching)

Remember to include a proper warm-up before each session and cool-down afterward.

Periodization for Peak Performance

Periodization involves structuring training to achieve peak performance at the right time. How can lacrosse players use periodization effectively?

Off-season: Focus on building strength and addressing weaknesses
Pre-season: Increase sport-specific training and conditioning
In-season: Maintain fitness levels while prioritizing skill work and recovery
Post-season: Active recovery and injury rehabilitation if necessary

Adjust training volume and intensity throughout the year to prevent burnout and optimize performance.

Nutrition and Recovery: Fueling Lacrosse Performance

Proper nutrition and recovery are essential components of any successful training program. How can lacrosse players optimize their diet and recovery strategies?

Nutrition for Lacrosse Players

A balanced diet tailored to the demands of lacrosse can significantly impact performance. What should lacrosse players focus on in their nutrition?

Adequate carbohydrates for energy during high-intensity play
Lean proteins for muscle recovery and growth
Healthy fats for hormone production and joint health
Hydration before, during, and after training and games
Timing of meals and snacks to support training and recovery

Consult with a sports nutritionist for personalized advice based on individual needs and goals.

Recovery Strategies for Lacrosse Athletes

Effective recovery is crucial for maintaining performance and preventing injuries. Which recovery techniques are most beneficial for lacrosse players?

Adequate sleep (aim for 7-9 hours per night)
Active recovery sessions (light jogging, swimming)
Foam rolling and self-massage
Contrast therapy (alternating hot and cold)
Compression garments for improved circulation
Mindfulness and relaxation techniques for mental recovery

Incorporate a variety of recovery methods to address both physical and mental fatigue.

By implementing these training strategies, nutrition guidelines, and recovery techniques, lacrosse players can significantly enhance their on-field performance while reducing the risk of injuries. Remember that consistency is key, and results will come with dedicated effort over time. Always listen to your body and adjust your training as needed to stay healthy and continue improving throughout your lacrosse career.

Best Workouts for Lacrosse Players

Lacrosse is one of the toughest sports to master. Not only do you need perfect aim and precision, but you need to be quick on your feet, agile, powerful, and flexible. Your training routine needs to be comprehensive from the ground up.

From changing hands with the stick, rotating, weaving through opponents, and running up and down the field, there is a lot at play within just a single game. Learn some of the best exercises to boost your performance with ease.

What Should Lacrosse Players Focus on When Training?

Lacrosse players don’t need to focus on becoming super big and bulky in the same way as football players. In this sport, it’s more beneficial to have muscular endurance over muscular strength. This is because there might be times when you need to be putting in all-out energy for long periods of time without a break.

Additionally, speed is essential for lacrosse players, not only when it comes to running but also passing and shooting the ball. You also need to be mobile and flexible while working on dynamic trunk control or stability.

That’s a lot to try to tackle within a training session. But some of these factors can be addressed within one single exercise. Here are some of the best exercises for lacrosse players to focus on.

1. Muscular Endurance Exercises

When it comes to addressing muscular endurance, the goal is to sustain lighter weights for a longer amount of reps. You generally want to try to hit about 15-20 repetitions within a given set to improve muscular endurance.

Dumbbell Snatch

A dumbbell snatch is a quintessential power movement that not only builds muscle in the legs and shoulders but it also helps you improve speed and power. This exercise is especially helpful for overhead movements like shooting or passing.

With a dumbbell snatch, you want to think about zipping up a jacket, keeping the dumbbell close to the center of your body as you hinge the hips back and thrust it up overhead. You can go a little bit heavier here as opposed to a traditional shoulder press since you’re using your leg drive primarily.

With that said, remember that the goal is to hit around 15-20 reps within this move. You can always do a drop set by lowering the weight halfway through the move if you can’t lift the heavy one anymore.

Reverse Wood Chops

Reverse wood chops mimic the movement pattern of swinging a lacrosse stick from below to shoot into the goal. Many lacrosse injuries occur during shooting or passing due to weak spinal and oblique muscles that cause damage to the joints during vigorous rotations.

Reverse wood chops will have you holding a dumbbell down at your waist and pivoting the back leg to bring the dumbbell up over the opposite shoulder like you’re swinging an ax upward. Regular wood chops reverse that movement, and these can benefit by mirroring the movement pattern of swinging downward during a game. It also strengthens the obliques and the erector spinae of the spine.

Weighted Step Up

This is a unilateral exercise that can address weaknesses in one leg over the other. It also improves quad strength, which can help you run faster. Plus, if you put a barbell on your back, this move requires loads of core and trunk stability for an effective lacrosse exercise.

You want a bench or a box around 18 to 22 inches off the ground to make the most of this move. Be sure to use slow, controlled movements for the best effect.

2. Speed Exercises

Developing speed as a lacrosse player is mainly focused on increasing cardiovascular power and endurance. There are plenty of exercises to help improve your speed.

Sprints

Sprints are a classic movement, and since you’ll be running on the field often, you might as well put in the work off the field too. Doing sprints at proper intervals can help you get faster and allow you to run for longer periods of time without becoming fatigued.

We recommend doing sprints on a treadmill. Hit your all-out speed for 10 seconds, followed by 10 seconds of rest. Then, increase the working period by 5 seconds but keep the rest period the same until you hit 30 seconds of work, followed by 10 seconds of rest. After that, climb back down the ladder until you reach the 10 by 10 interval you started with.

Over time, increase your speed as you start to get better. This will teach your body to recover more quickly so you can get back into the action with ease if you’re in the middle of a game.

Medicine Ball Slams

Ball slams can increase muscular endurance and power while also helping you get some speed practice. Reach that medicine ball overhead, hinge at the hips, and slam it down to the ground as hard as possible. You can even incorporate a jump into the mix to make this a jump slam, increasing aerobic capacity.

Side Shuffles

Movement on a lacrosse field isn’t always forward and back – sometimes, you’ll be moving side to side. Practice this by doing side shuffles, staying as low to the ground as possible to enhance quad strength.

Side shuffles can increase lateral speed as you do them more often. This will make you better at avoiding offensive and defensive positions on the field to make it easier for you to get closer to the goal.

3. Mobility and Stability Exercises

Mobility is the ability to move freely and easily, whereas stability is the ability to maintain equilibrium and support during movement. They’re both essential for a lacrosse player in shooting and passing, as the velocity of motion can throw you off balance if you don’t have proper postural strength to prepare.

Quarter Rep Pull-Ups

Pull-ups are either loved or hated, but the reality is that they are one of the best muscles for improving lat strength in the back. You can do pull-ups with any grip, but the wider the grip, the more tension you place on your lats.

This move improves lat and shoulder stability by making those muscles stronger. It’s important for the upper body to be stable and strong to have more accurate shooting and passing abilities.

The reason you want to do quarter-rep pull-ups is that it puts the working muscles under tension for more time. But you don’t need to change your workout to accomplish the same thing.

Speede uses AI technology to adjust the resistance based on your body’s natural strength curve. It means that your muscles will be working at their maximum capacity at every given portion of the rep. You can do lat pulldowns at the perfect resistance every time, allowing you to get better at pull-ups and stronger overall.

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Back Squat and Pause

Squats are one of the best moves for improving quad, glute, and hip strength – all essential for lacrosse players. A back squat is specifically great for lacrosse players because it also works to improve core and postural strength, which will enhance performance on the field.

Do this movement slowly and hold at the bottom for one count before pressing back up. This will help with dynamic trunk control and improve stability and mobility when passing, shooting, and weaving through the opposing team.

In Conclusion

Lacrosse is a vigorous, fast-paced sport that requires work from the full body. And while you might not need huge muscles, you need to be able to keep moving for long periods of time. You also need to be stable, mobile, and quick.

Focusing on muscular endurance, as well as speed, mobility, and stability, are some of the most important pillars to address when training for your season. But sometimes, it’s less about the workout themselves and more about the equipment you’re using.

Get ready for the season in less time than ever with Speede, an adaptable piece of technology that adjusts to your body’s strength curve. With four different modes, you’ll never need to buy a gym membership again.

Book a demo today and let’s talk about how Speede can supercharge your lacrosse training.

Sources:

Muscular Strength and Endurance | HealthLink BC.

Dynamic Stability and Trunk Control Improvements Following Robotic Balance and Core Stability Training in Chronic Stroke Survivors: A Pilot Study | Frontiers

Mobility and Stability: Joint Functions When We Move | NASM.

5 Lacrosse Exercises Players Should Utilize

If you’re a dedicated lacrosse player, you probably work hard in the off-season to build your strength, develop your core and improve your power. Below is a series of six weight room exercises for lacrosse to help you maintain those gains and prevent injury during the regular season.

Single-Arm Dumbbell Bench Press

Unilateral exercises use the core more than bilateral exercises. They also are a great way to switch up your programming and attack a specific area of the body a different way. The Single-Arm Dumbbell Bench Press is great for lacrosse players who want to build upper-body strength and power, as well as core and shoulder stability. Instead of performing it on a flat bench, try it on an incline or decline, or change your speed to develop power.

Alternated Grip Exercises

Alternated grip exercises translate easily from the weight room to the lacrosse field, because you hold the stick similarly. For example, Alternated Grip Pull-Ups increase both back and grip strength. The same goes for Deadlifts and Romanian Deadlifts, which develop the lower body, core and grip strength at the same time.

I, Y, Fly Dumbbell Shoulder Complex

Shoulder and rotator cuff maintenance is extremely important for lacrosse. I prescribe this complex at the end of my programs or as part of a warm-up. Usually I break it into 12 to 15 repetitions per exercise, keeping the dumbbells at a relatively low weight (8 to 15 pounds for most of my athletes). I like this complex because it hits the rotator cuff and shoulder muscles at different angles, keeps the shoulder healthy and prevents shoulder injuries.

Resistance Band Star Complex

Lacrosse is a multidirectional sport. This complex attacks each plane of direction. It also taxes the core and develops core stability and hip strength for changing direction on a dime.

Resistance Band Sprints and Side Runs

Lacrosse demands quick reaction and explosive speed. Train for this in the weight room with resistance bands, which are great for developing speed, core stability and endurance. Increase the time or repetitions for endurance, or decrease the repetitions to focus on speed development.

Contrast Overhead Sledgehammer Tire Swings

This combination exercise is pretty awesome. I love using it with my lacrosse players toward the end of their sessions. Sledgehammer training strengthens the rotator area and develops rotational core power. The only thing we do differently is add a heavier hammer to the mix. My athletes first swing the heavy hammer (15 to 20 pounds) for five repetitions. Then, they immediately switch to the lighter sledge (5 to 10 pounds) for 15 swings.

Pairing a heavy exercise with a fast movement builds momentum for faster, more explosive movements. You will develop a stronger grip, stronger checks and a faster shot.

Read More:

Best Core Training Exercise for Lacrosse
First-Step Quickness for Lacrosse Speed
Lower-Body Strength Training for Lacrosse

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