How can lacrosse players improve their performance through strength training. What are the best exercises for building power and agility in lacrosse. Which workout moves can help players dominate inside the field.
The Importance of Strength Training in Lacrosse
Strength training is a crucial component for any lacrosse player looking to elevate their game. It’s not just about building muscle; it’s about enhancing overall performance on the field. Proper weight training can significantly improve a player’s speed, agility, balance, and power – all essential elements in lacrosse.
Many players underestimate the impact of strength training, focusing solely on cardio and stick skills. However, the physical demands of lacrosse require a strong, well-conditioned body to withstand checks, win ground balls, and maintain stamina throughout the game.
Benefits of Strength Training for Lacrosse Players
- Increased power for shooting and passing
- Improved balance and stability during checks
- Enhanced speed and acceleration for dodging
- Greater endurance throughout the game
- Reduced risk of injuries
By incorporating a well-structured strength training program, players can see remarkable improvements in their on-field performance. It’s not just about getting bigger; it’s about becoming a more efficient, powerful, and resilient athlete.
Core Lifts for Lacrosse Excellence
When it comes to strength training for lacrosse, certain exercises stand out as particularly effective. These core lifts target multiple muscle groups simultaneously, leading to comprehensive strength gains that directly translate to improved performance on the field.
Squats: The Foundation of Lower Body Strength
Squats are often referred to as the king of exercises, and for good reason. They work the entire lower body, including the quadriceps, hamstrings, and glutes. For lacrosse players, strong legs are essential for explosive movements, quick direction changes, and maintaining a solid stance against opponents.
Deadlifts: Building Overall Power
Deadlifts are another fundamental exercise that benefits lacrosse players immensely. They target the posterior chain – the back, glutes, and hamstrings – which are crucial for generating power in shots and passes. Deadlifts also improve core strength, enhancing overall stability and balance.
Power Cleans: Explosive Power Development
Power cleans are an excellent exercise for developing explosive power, a key attribute in lacrosse. This Olympic lift trains the body to generate force quickly, which is essential for sprinting, jumping, and quick changes of direction on the field.
Upper Body Exercises for Lacrosse Dominance
While lower body strength is crucial in lacrosse, upper body power is equally important. A strong upper body contributes to more powerful shots, better stick handling, and improved ability to maintain possession during physical encounters.
Bent-Over Rows: Strengthening the Back
Bent-over rows are excellent for developing a strong back, which is essential for maintaining posture and generating power in shots and passes. This exercise also helps improve grip strength, crucial for maintaining control of the stick during checks and ground ball battles.
Bench Press: Building Chest and Arm Strength
The bench press is a classic exercise that builds strength in the chest, shoulders, and triceps. For lacrosse players, this translates to more powerful shots and passes, as well as improved ability to fend off defenders.
Overhead Press: Enhancing Shoulder Strength
Overhead presses target the shoulders and upper chest, areas that are heavily involved in shooting and passing. Strong shoulders also contribute to better stick control and the ability to maintain possession during physical play.
Plyometric Exercises for Explosive Lacrosse Performance
Plyometric exercises are crucial for developing the explosive power needed in lacrosse. These high-intensity movements train the body to generate maximum force in minimal time, directly translating to improved performance on the field.
Box Jumps: Improving Vertical Leap
Box jumps are an excellent plyometric exercise for lacrosse players. They improve lower body power and explosiveness, which is crucial for winning face-offs, scooping ground balls, and jumping for high passes or shots.
Lateral Bounds: Enhancing Agility
Lateral bounds help develop the lateral quickness and power needed for quick direction changes and dodges. This exercise improves a player’s ability to move side-to-side quickly, a crucial skill for evading defenders or closing in on attackers.
Functional Exercises for Lacrosse-Specific Strength
While traditional weightlifting exercises form the foundation of a strength program, incorporating functional exercises that mimic lacrosse-specific movements can further enhance on-field performance.
Bulgarian Split Squats: Building Single-Leg Strength
Bulgarian split squats are excellent for developing single-leg strength and balance. In lacrosse, players often need to maintain stability and generate power from a single-leg stance, making this exercise particularly valuable.
Cable Chops: Improving Rotational Power
Cable chops target the core and improve rotational power, which is crucial for shooting and passing in lacrosse. This exercise helps players generate more force in their shots and passes by engaging the entire kinetic chain.
Bear Crawls: Enhancing Core and Shoulder Stability
Bear crawls are a functional exercise that improves core strength, shoulder stability, and overall body control. These attributes are essential for maintaining possession during physical play and improving overall agility on the field.
Developing a Comprehensive Lacrosse Strength Training Program
Creating an effective strength training program for lacrosse involves more than just selecting the right exercises. It requires careful planning to ensure balanced development, proper periodization, and integration with on-field practice and conditioning work.
Sample 4-Day Strength Training Split
- Day 1 – Lower Body Focus: Squats, Deadlifts, Box Jumps
- Day 2 – Upper Body Emphasis: Bench Press, Bent-Over Rows, Overhead Press
- Day 3 – Power Development: Power Cleans, Lunges, Glute Bridges
- Day 4 – Full Body Integration: Kettlebell Swings, Dumbbell Rows, Planks
This split allows for targeted development of different muscle groups while ensuring adequate recovery time between sessions. It’s important to note that this is just a sample program and should be adjusted based on individual needs, experience level, and in-season demands.
Integrating Strength Training with Lacrosse Practice
Balancing strength training with on-field practice and conditioning is crucial for optimal performance. During the season, strength training should focus on maintaining the gains made in the off-season rather than trying to make significant strength increases.
A typical in-season week might look like this:
- Monday: Light Upper Body Strength Training + Team Practice
- Tuesday: Team Practice + Conditioning
- Wednesday: Light Lower Body Strength Training + Team Practice
- Thursday: Team Practice + Skills Work
- Friday: Pre-Game Activation + Team Walk-Through
- Saturday: Game Day
- Sunday: Active Recovery
Nutrition and Recovery for Optimal Lacrosse Performance
Strength training is only one piece of the puzzle when it comes to maximizing lacrosse performance. Proper nutrition and recovery strategies are equally important for supporting muscle growth, repairing tissue damage, and ensuring consistent energy levels.
Nutrition Fundamentals for Lacrosse Players
A balanced diet rich in lean proteins, complex carbohydrates, and healthy fats is essential for fueling performance and supporting recovery. Lacrosse players should aim to consume:
- 1.6-2.2 grams of protein per kilogram of body weight daily
- 5-7 grams of carbohydrates per kilogram of body weight daily
- 20-35% of total calories from healthy fats
Hydration is also crucial, with players needing to consume 500-600 ml of water or sports drink 2-3 hours before exercise, and 200-300 ml every 15-20 minutes during activity.
Recovery Strategies for Lacrosse Athletes
Effective recovery is vital for maintaining performance and preventing injuries. Some key recovery strategies include:
- Getting 7-9 hours of quality sleep per night
- Utilizing foam rolling and stretching to improve flexibility and reduce muscle soreness
- Incorporating active recovery days with light activity to promote blood flow and reduce stiffness
- Using compression garments to reduce muscle soreness and improve recovery
- Considering ice baths or contrast therapy for reducing inflammation after intense training or games
Preventing Injuries Through Proper Training and Recovery
While strength training can significantly improve performance, it’s crucial to approach it with injury prevention in mind. Lacrosse is a physically demanding sport, and proper training can help reduce the risk of common injuries.
Common Lacrosse Injuries and Prevention Strategies
Some of the most common injuries in lacrosse include:
- Knee injuries (ACL, MCL tears)
- Ankle sprains
- Shoulder dislocations
- Concussions
- Muscle strains
To help prevent these injuries, players should focus on:
- Proper warm-up and cool-down routines
- Incorporating balance and proprioception exercises
- Strengthening the core and stabilizer muscles
- Using proper technique in all exercises and on-field movements
- Gradually increasing training intensity to avoid overuse injuries
The Role of Flexibility and Mobility in Injury Prevention
Flexibility and mobility work are often overlooked but are crucial for injury prevention and overall performance. Regular stretching and mobility exercises can help:
- Improve range of motion in key joints
- Reduce muscle tension and imbalances
- Enhance overall movement efficiency
- Decrease the risk of muscle strains and joint injuries
Incorporating dynamic stretching before workouts and static stretching after can help improve flexibility while also preparing the body for activity or promoting recovery.
Mental Preparation and Visualization Techniques for Lacrosse Success
While physical preparation is crucial, mental preparation can be equally important for success in lacrosse. Developing mental toughness and using visualization techniques can help players perform at their best under pressure.
Developing Mental Toughness
Mental toughness involves the ability to perform consistently under pressure and bounce back from setbacks. Some strategies to develop mental toughness include:
- Setting challenging but achievable goals
- Practicing positive self-talk
- Learning to control emotions during high-pressure situations
- Developing a pre-game routine to manage anxiety
- Focusing on process rather than outcomes
Visualization Techniques for Enhanced Performance
Visualization, or mental imagery, can be a powerful tool for improving performance. Players can use visualization to:
- Rehearse specific skills or plays
- Imagine successful outcomes in game situations
- Prepare mentally for different scenarios they might face
- Enhance confidence by visualizing past successes
Regular practice of visualization techniques can lead to improved performance on the field by enhancing muscle memory and reducing performance anxiety.
In conclusion, maximizing gains and dominating inside in lacrosse requires a comprehensive approach that combines strength training, functional exercises, proper nutrition, effective recovery strategies, injury prevention techniques, and mental preparation. By focusing on these areas, players can significantly enhance their performance and achieve success on the lacrosse field. Remember, consistency and dedication to your training program are key to seeing long-term improvements in your game.
Hey lacrosse players, listen up! This season, it’s time to take your training to the next level and absolutely dominate inside. Whether you’re an attackman trying to power past defenders or a midfielder looking to own the ground balls, strength and conditioning are key.
Hit the Weights: Why Strength Training is Vital for Lacrosse
I learned the hard way after my first high school season that lifting weights makes a huge difference on the lacrosse field. I used to think cardio and stick skills were all I needed. Boy, was I wrong! After getting pushed around down low all year, I finally started hitting the squat rack. Let me tell you, adding muscle completely transformed my game.
Now I blow past defenders on dodges. I can take checks without losing my balance. Ground balls? They’re all mine now with my stronger lower body. And don’t even get me started on the extra power behind my shots!
The moral of the story is you need to lift heavy stuff to get strong for lacrosse. Trust me, strength training will improve quickness, balance, endurance, and power. You’ll be playing like a beast in no time.
The Best Lifts for Lacrosse Players
First, master the basics: squats, deadlifts, and power cleans. These compound exercises work multiple muscle groups at once, leading to huge all-around gains. They’ll get you explosive on the field.
Next, target your upper body with bent-over rows. You’ll be scooping up grounders like they’re nothing. Bench presses build a strong chest and arms for increased shooting power.
Then work your shoulders with overhead presses – they don’t call it a bullet pass for nothing! Round things out with box jumps, planks, glute bridges and more.
Sample Strength Training Program
Now that you know the best lifts, here’s an effective 4-day strength plan to follow:
Day 1 – Lower Body: Squats, Deadlifts, Box Jumps
Day 2 – Upper Body: Bench Press, Bent-Over Rows, Overhead Press
Day 3 – Lower Body: Power Cleans, Lunges, Glute Bridges
Day 4 – Total Body: Kettlebell Swings, Dumbbell Rows, Planks
Aim for 3-5 sets of 4-8 reps per exercise, lifting heavy weights with good form. This will build maximum muscle and explosiveness. Make sure to incorporate dynamic stretching and cardio on other days too.
Game-Changing Lacrosse Workout Moves
Now that we’ve covered why lifting is crucial for lacrosse players and the best exercises to incorporate, let’s get into some game-changing workout moves to dominate inside this season!
1. Bulgarian Split Squats
These bad boys are killer for building single-leg strength and balance to improve your dodging. Use a bench or box behind you, lunge one leg back into a split squat position, then drive up powerfully through your front heel. You’ll be juking defenders in no time.
2. Cable Chops
Cable chops strengthen your core and rotation for increased power on shots – so crucial for offense. Stand sideways holding the cable pull, then explosively chop and rotate down across your body. Repeat on both sides.
3. Bear Crawls
Get down and dirty with some bear crawls! This primal move improves shoulder and core stability so you can take checks. Crawl forward using a quadruped position, engaging your core.
4. Plyometrics
Plyos like squat jumps and lateral bounds will get you flying sky high for rebounds and improved vert. Focus on powerful, explosive jumps with soft landings. Your hops will be unreal!
Try mixing in these game-changing drills along with your strength training. They’ll get you playing faster, quicker and more aggressively this season. You got this!
The Takeaway
Lifting weights and mastering high-intensity plyometrics and conditioning work is vital for taking your lacrosse game up a notch. Follow a structured strength training program focused on compound lifts like squats, deadlifts and cleans.
Incorporate challenging moves like Bulgarian split squats, cable chops and bear crawls to build game-dominating power. Stick to the plan, train hard, and get ready to crush it on the field this season!
Listen up lacrosse athletes – you gotta build a strong foundation with squats and deadlifts if you want to dominate inside this season. Trust me, I learned this the hard way back in high school when I skipped leg day way too often.
My scrawny chicken legs could barely propel me up and down the field. I was constantly getting out-muscled for ground balls. And don’t even get me started on trying to play defense – I got bowled over constantly!
It wasn’t until I started squatting heavy weights that I noticed a huge difference in my power and explosiveness. My first step quickness improved drastically. I could change direction on a dime to juke past defenders with ease. And wrestling those ground balls away became a piece of cake.
Build Your Base: Squats and Deadlifts for Power and Agility
Squats and deadlifts work your entire lower body in one exercise. We’re talking quads, hamstrings, glutes, core – everything. By going heavy on these compound lifts, you’ll build a solid strength base for your whole body.
How Squats and Deadlifts Help Your Game
In lacrosse, power comes from your posterior chain – your glutes, hamstrings and lower back. Squats and deadlifts target these areas directly. You’ll enhance hip and leg drive to explode up and down the field.
A strong core from squatting and deadlifting heavy keeps your center of gravity steady. This improves agility for changing direction and snagging ground balls.
You’ll also build muscle to absorb checks better. No more getting knocked on your butt! A lower body strength base makes you a brick wall.
Proper Form to Maximize Gains
Proper form is crucial with squats and deadlifts or you won’t get full benefits – and you might get injured. Here are some tips:
On squats, drive knees outward to keep them aligned with your toes. Send hips and butt backward as you lower down, keeping your chest up. Go just past parallel.
With deadlifts, hinge at your hips to lower the bar, keeping it close to your shins. Drive through your heels and squeeze glutes as you lift.
Start light until you nail down form. Film yourself and compare to videos online. Don’t let your ego take over – lift heavy weights slowly over time.
Sample Lower Body Training Split
Here’s an effective lower body split to incorporate squats and deadlifts:
Day 1: Back Squat 4×6, Romanian Deadlift 3×8, Bulgarian Split Squat 3×10
Day 2: Front Squat 4×6, Sumo Deadlift 3×6, Step Ups 3×10
Go heavy and hard on the compound lifts. Mix in some isolation exercises like split squats to thoroughly fatigue your legs. Give yourself at least a day of rest between sessions to recover.
Building a solid squat and deadlift foundation will transform your game. You’ll be an absolute beast dominating ground balls and blowing past defenders in no time. Put in the work on leg day – your future dominant self will thank you!
Lacrosse players, listen up! If you want to boost your vertical leap and get crazy fast on the field this season, you need to start incorporating power cleans into your training.
When I first started playing lacrosse in high school, I had no hops. My vertical was pitiful. And running coast to coast? Forget about it. I was a slowpoke on the field.
But once I learned the power clean and started doing them regularly, it was game over. The power clean hits your entire body in one explosive movement. My speed and vertical jump increased like crazy!
Get Explosive: Power Cleans to Boost Vertical and Speed
The power clean is a full-body compound exercise that trains triple extension – extending your ankles, knees, and hips explosively. This mimics the athletic motion used in jumping and sprinting.
Driving up forcefully through your legs in the power clean will recruit your powerful posterior chain muscles. We’re talking hamstrings, glutes, calves – the fast twitch muscles that propel you on the field.
Proper Power Clean Technique
Here are some form tips for mastering the power clean:
- Set up with a shoulder-width stance and grip the bar just outside your knees.
- Drive through your heels, extend your hips back and bend knees to lower into a squat.
- Explosively extend ankles, knees and hip to rise up on your toes and shrug the bar up near your chin.
- Quickly drop under the bar into a front squat and stand up tall.
Start with lower weight to get the explosive triple extension down before going heavy. Film yourself to check form. Keep your core braced and elbows high throughout.
Sample Power Clean Workout
Here’s a great way to incorporate power cleans into your training:
5 x 3 Power Cleans
4 x 5 Front Squats
3 x 8 Romanian Deadlifts
5 x 5 Jump Squats
Focus on speed and power. Rest 1-2 minutes between power clean sets. Front squats complement the cleans nicely. Finish with deadlifts for added posterior chain work and plyos for explosiveness.
Add these bad boys into your program and get ready to pull ups rebounds over your defenders with ease. You’ll be blazing coast to coast in the blink of an eye. Power cleans FTW!
Hey lacrosse players, you gotta have a strong upper body to dominate inside, and that means packing on some muscle with bent-over rows.
I remember when I first started playing in youth leagues. I had zero upper body strength. Trying to hold onto my stick with defenders constantly slashing me? Not a chance. Passing and shooting had no power either.
But once I started really focusing on my back and biceps with rows and curls, it was game over. I could finally possess the ball through contact and rip wicked shots.
Pack on Muscle: Bent-Over Rows for a Strong Upper Body
The bent-over row is one of the best back exercises for lacrosse players. It builds a thick, strong back and biceps to help you dominate possession battles.
How Rows Help Your Game
With a powerful back and arms from rows, you’ll have no problem holding onto ground balls when guys slash your arms. You can absorb checks better too without losing the ball.
All that new muscle means you can whip passes with velocity. And your shooting will make goalies quiver with that extra power behind it!
Proper Bent-Over Row Form
Here are some bent-over row form tips:
- Hinge at hips with soft knees, back flat and core braced.
- Keep your elbows tucked in and pull the bar straight to your lower chest.
- Squeeze your back at the top, hold for 1 second and slowly lower.
- Focus on feeling it in your back – don’t rock or jerk the weight up.
Really focus on squeezing your back muscles and hold at the top. Use an underhand, shoulder width grip. Go heavy but keep form strict.
Sample Upper Body Workout
Do bent-over rows as part of a complete upper body workout like this:
Bent-Over Rows – 4×8
Bench Press – 4×6
Overhead Press – 3×10
Bicep Curls – 3×12
Pair rows with presses for a well-rounded routine. Hit your arms with curls at the end to build your ‘guns’. This will build the muscular upper body you need to control possession and shoot lights out.
Now go pack on that muscle with some bent-over rows and get ready to overpower opponents! Your ripped upper body gains will take your game to the next level.
Strengthen Your Core: Planks for Stability and Injury Prevention
As any lacrosse player knows, having a strong core is crucial for success on the field. A stable core allows you to play physically without getting knocked around, change direction quickly, and generate powerful shots. While many lifts like squats and deadlifts engage the core, one of the best ways to develop a rock-solid midsection is through plank variations.
Planks work by forcing you to stabilize your body in a static position, challenging multiple muscles at once. Not only do they strengthen the abs and obliques, but they also build endurance in the lats, traps, rhomboids, and glutes. This leads to better posture, balance, and stability for absorbing contact.
To get started, assume a prone bridge position with your forearms and toes on the ground, keeping your back flat. Hold this for 30-60 seconds to start, working your way up to longer durations. Once you can hold a plank for 2-3 minutes, add variations to continue challenging yourself.
Some great plank moves for lacrosse players include:
- Side planks – Rotate onto one forearm to target the obliques.
- Plank jacks – Perform jumping jacks with your hands to increase difficulty.
- Plank walkouts – Walk hands forward and back to build endurance.
- Plank with arm/leg lift – Raise an arm or leg to incorporate balance.
- Plank with rotation – Carefully rotate the torso to work the obliques.
Aim for 3-5 sets of planks lasting 30-90 seconds, 3 times per week. Listen to your body and take breaks as needed – maintaining proper form is crucial. While planks may seem simple, they deliver huge benefits for lacrosse conditioning when performed correctly. A strong core translates directly into enhanced stability, power, and injury prevention on the field.
Maximize Gains This Season: 15 Killer Lacrosse Workout Moves to Dominate Inside
Lacrosse is a fast-paced, high-intensity sport that requires athleticism, endurance, and technical skill. To reach peak performance, lacrosse players need to complement on-field practice with targeted strength and conditioning. Developing power, quickness, agility, and muscular endurance through lifting and functional training can help you dominate during games.
Here are 15 of the top lacrosse workout moves to add size, boost explosiveness, and maximize your athletic potential:
- Deadlifts – Develop posterior chain strength for sprints and change of direction.
- Squats – Build lower body power for quick accelerations.
- Lunges – Strengthen legs and improve balance/stability.
- Planks – Engage the core for stability taking hits.
- Mountain climbers – Increase agility with this dynamic move.
- Box jumps – Explode vertically to improve hops for rebounds.
- Medicine ball slams – Generate rotational power for passing/shooting.
- Sled pushes – Build leg drive and accelerate from a standstill.
- Bench press – Develop upper body force for stick checks and shots.
- Bent-over rows – Reinforce the back/lats for endurance.
- Pull-ups – Strengthen the lats and arms for stick control.
- Push-ups – Challenge the chest, shoulders and triceps.
- Jump squats – Develop explosive leg power.
- Burpees – Boost endurance and full-body conditioning.
- Sprints – Increase acceleration and top-end speed.
Focus on low reps and maximum effort when lifting to build size and power. Incorporate plyometrics like jumps for explosiveness. Emphasize functional moves that mimic game-day motions. Perform cardio intervals to boost endurance. And don’t neglect mobility – use foam rolling and stretching to support joint health.
Training 2-4 days per week in the weight room, in addition to on-field practice, can elicit huge gains in size, strength and quickness. Follow a progressive program that continually challenges you as your fitness improves. With the right combination of hard work and optimal programming, you’ll be feeling unstoppable when inside play heats up.
By mastering these essential strength and conditioning exercises, you’ll have the physical tools needed to out-hustle and overpower the competition. Conditioning tailored specifically for lacrosse athletes can help you play at your athletic peak and give your team an edge this season.
Hit the Bench: Bench Presses for Increased Shot Power
Generating shot power is critical for success in lacrosse. Whether ripping shots from the outside or fighting for position inside, the ability to overpower defenses with velocity on your shot is a huge offensive asset.
One of the most effective ways to build shot power is through heavy bench pressing. This staple strength training movement allows you to overload the chest, shoulders and triceps responsible for generating force when shooting.
Here are some tips to incorporate bench pressing into your lacrosse training:
- Use a full range of motion – Touch the bar to your chest and fully lock out elbows at the top.
- Include heavy sets in the 1-5 rep range.
- Emphasize controlled negatives on the way down.
- Use spotters and safety bars when lifting near maximal weight.
- Don’t sacrifice form – keep your back flat on the bench.
- Complement benching with shoulder stability exercises.
- Allow for adequate rest between heavy sets.
For variation, utilize different grips like close-grip to hone in on the triceps. Or try incline and decline presses to shift emphasis. Band resisted bench presses are another great option to overload the top portion of the press.
A combination of heavy bench presses in the 1-5 rep range paired with higher rep sets in the 8-12 range can elicit size and strength gains. This translates directly into increased shot power on the field.
But don’t neglect the rest of your upper body when bench pressing. A strong, balanced physique from lifts like bent-over rows, pull-ups, overhead presses and yoga helps support optimal bench press performance and shoulder health when shooting.
Bench pressing just once per week can pay dividends in shot power gains over time. Just be sure to progress slowly and carefully to avoid injury when handling heavy weights.
Now let’s get into a killer lacrosse workout to build strength and power from head to toe!
Maximize Gains This Season: 15 Killer Lacrosse Workout Moves to Dominate Inside
Gaining an edge over the competition requires hard work in the weight room. By training for size, strength, power and muscular endurance, you’ll have the tools to overpower defenders no matter where you are on the field.
Here are 15 of the top lifts and functional exercises every lacrosse player should be doing:
- Box Jumps – Develop explosive leg power to win ground balls.
- Back Squats – Increase lower body strength for physical play.
- Weighted Carries – Improve grip strength for stick control.
- Pull-Ups – Reinforce the back and arms for complete upper body conditioning.
- Planks – Lock down the core for stability when jostling inside.
- Sled Pushes – Build tremendous leg drive out of a standstill.
- Hang Cleans – Generate full-body power to plow through checks.
- Split Squats – Bolster leg strength in a unilateral move.
- Rows – Reinforce the back and posterior chain muscles.
- Farmer’s Carries – Boost grip, core, and shoulder stability.
- Single-Arm Cleans – Develop rotational power and unilateral strength.
- Dot Drills – Improve foot speed and agility.
- Trap Bar Deadlifts – Target the posterior chain for domineering leg drive.
- Lateral Lunges – Strengthen legs while improving balance and knee stability.
- Medicine Ball Slams – Unleash total body power.
The key is choosing exercises that mimic the short bursts of power needed in lacrosse, as well as the endurance to grind it out all game. Blend heavy strength work in the 1-5 rep range with higher rep metabolic conditioning.
Don’t forget about mobility either. Use dynamic warm-ups and foam rolling to maintain joint health and flexibility for injury prevention. Cool down and stretch after intense sessions.
Eat plenty of lean protein to support muscle growth and recovery. Fuel up with carbs to power intense training and replenish glycogen stores.
With a blend of heavy strength training, plyometrics, conditioning and proper nutrition, you’ll be unstoppable when battling down low or up high this season. Dominate the competition through targeted lacrosse-specific training in the weight room and on the field.
Target Your Shoulders: Overhead Presses for a Bullet Pass
Having the arm and shoulder strength to deliver crisp, accurate passes is a must for lacrosse players. Overhead presses specifically target the shoulders, building the muscle power needed to zing the ball upfield or hit a cutter in stride.
To perform overhead presses:
- Take a shoulder-width grip on a barbell and hold it at shoulder height.
- Press the weight directly overhead, locking elbows at the top.
- Slowly lower back to the start position with control.
- Keep your torso stable and avoid leaning back.
- Start light and focus on perfect form.
Overhead presses can be done seated, standing or with dumbbells. Experiment to find what feels best for your shoulders. Focus on progressive overload by slowly increasing the weight over time.
Execute overhead presses after bench pressing during upper body sessions. 3 sets of 6-12 reps is a great starting point. This compound lift engages the front delts, triceps, upper back and core.
For variation, try push pressing by dipping slightly at the knees to generate momentum driving the weight overhead. Or iso hold overhead presses paused at the top.
Be sure to complement pressing with pulls like bent-over rows to balance the shoulders. And include external rotation exercises to keep the rotator cuff healthy.
Overhead pressing just once or twice per week will pay dividends in developing the strength and stability needed to deliver pinpoint passes. Train hard and pass hard!
Maximize Gains This Season: 15 Killer Lacrosse Workout Moves to Dominate Inside
Gaining a physical edge over opponents requires focused strength training tailored to the demands of lacrosse. By mastering key lifts and conditioning drills, you’ll overpower the competition all over the field.
Here are 15 essential exercises to incorporate into your training:
- Bulgarian Split Squats – Bolster single leg strength and stability.
- Dumbbell Bench Press – Build pushing power for checking and shots.
- Inverted Rows – Reinforce the back, biceps and forearms.
- Deadbugs – Engage the core to resist checks and absorb contact.
- Squat Jumps – Develop explosive leg power.
- Forward Sled Drags – Increase acceleration and top speed.
- Side Planks – Strengthen the obliques for rotational power.
- Step Ups – Build leg drive one leg at a time.
- Pull-Ups – Target upper back and arms for complete pulling strength.
- Dip Shrugs – Isolate the trapezius muscles for durability.
- Dumbbell Snatches – Generate full body explosive power.
- Bear Crawls – Improve core stability and shoulder endurance.
- Band Resisted Sprints – Overload the top speed muscles.
- Skater Hops – Bolster lateral quickness and balance.
- Kettlebell Swings – Drive power from the hips for checking.
Focus on strength in the 1-5 rep range to elicit maximum force output. Execute timed conditioning intervals to build muscular endurance. Increase mobility work to keep joints resilient.
Train 3-5 days per week in addition to on-field practice. Progressively increase intensity and variety in your programming. Monitor soreness and fatigue closely to avoid overtraining.
With a comprehensive approach covering all physical attributes, you’ll make huge performance gains this season. Become an imposing, unrelenting force using targeted functional strength training.
Explosive Legs: Box Jumps for Increased Vertical Jump
In a sport like lacrosse that relies on bursts of speed and rapid changes of direction, developing explosive leg power is a must. Box jumps are one of the best plyometric exercises for building the quick, dynamic leg drive needed on the field.
To perform box jumps:
- Stand facing a sturdy box or platform, feet shoulder-width apart.
- Dip down into a quarter squat, swing arms behind you.
- Explosively jump up onto the box, fully extending your hips.
- Step down carefully or absorb landing with knees bent.
Start with a box height that allows you to land softly and maintain control. Gradually increase height to continually challenge your vertical leap ability.
Execute box jumps before strength training when your nervous system is fresh. Sets of 5-10 jumps, 2-3 days per week will elicit gains. Rest adequately between sets.
For variation, add a second box for depth jumps, dropping down immediately after landing your jump. Or try lateral jumps over the box to bolster horizontal power.
Be sure to wear proper shoes and always warm up thoroughly before box jumps. This high-impact move requires full muscle activation to absorb landings safely.
By overloading the leg muscles through plyometrics like box jumps, you’ll notice huge improvements in explosive ability on the field. Now let’s get into a complete lacrosse strength workout!
Maximize Gains This Season: 15 Killer Lacrosse Workout Moves to Dominate Inside
Playing with physical dominance requires focused training tailored specifically for lacrosse. By strategically incorporating key lifts and conditioning into your program, you’ll have the strength, power and endurance to control the action this season.
Here are 15 essential exercises every lacrosse player should have in their training arsenal:
- Hang Cleans – Generate tremendous full-body power.
- Bent Over Rows – Build a resilient back to absorb checks.
- Overhead Press – Strengthen shoulders for accurate passing.
- Front Squats – Increase quad and core strength.
- Farmer’s Walks – Improve grip strength and shoulder stability.
- Pull-Ups – Reinforce the lats, arms and upper back.
- Cable Chops – Bolster rotary core strength.
- Sled Drags – Build tremendous acceleration from a dead stop.
- Bulgarian Split Squats – Target single leg strength and balance.
- Jammer Arms – Mimic stick checking and passing motions.
- Kettlebell Swings – Generate explosive hip drive.
- Prowler Pushes – Boost conditioning and leg strength.
- Resisted Sprints – Overload the running muscles.
- Plank Spidermans – Engage the core and increase shoulder mobility.
- Trap Bar Deadlifts – Load the posterior chain for powerful starts.
Structure your training to include heavy strength days focused on the 1-5 rep range, along with higher rep conditioning days. Increase volume and intensity progressively throughout your periodized program.
A comprehensive, lacrosse-specific training approach will give you the edge against the competition. Become bigger, stronger and more powerful this season!
Powerful Posterior Chain: Glute Bridges for Acceleration
In lacrosse, the ability to explode out of your stance and rapidly accelerate is crucial. Developing tremendous hip and glute strength builds the posterior chain power needed to motor past defenders.
Glute bridges specifically target the glutes and hamstrings to optimize acceleration:
- Lie face up on the ground with knees bent, feet flat.
- Drive heels into the ground to lift hips up into a bridge.
- Squeeze glutes hard at the top, hold briefly.
- Lower back down with control, repeat.
Perform 2-4 sets of 10-15 reps, 2-3 days per week. You can add resistance using a barbell across hips or band around thighs to increase difficulty.
Really focus on driving from the heels, isolating the glutes and hamstrings. Go slow on the eccentric lowering phase.
For variation, try single-leg glute bridges to work each side independently. Or abduct and adduct legs during the move to also engage abductors.
By honing in on posterior chain power with glute bridges, you’ll notice big improvements accelerating and changing direction on the field. Now let’s get into some more killer lacrosse strength moves!
Maximize Gains This Season: 15 Killer Lacrosse Workout Moves to Dominate Inside
Owning the competition requires training optimized specifically for lacrosse. By strategically incorporating heavy strength work, plyometrics and metabolic conditioning into your program, you’ll have the physical tools to overwhelm opponents this season.
Here are 15 essential exercises every lacrosse player should be doing:
- Hang Cleans – Develop tremendous power for sprinting, cutting and checking.
- Overhead Walking Lunges – Increase strength, stability and shoulder mobility.
- Pull-ups – Reinforce the upper back, lats and grip strength.
- Sled Sprints – Overload acceleration mechanics to reach top speed quickly.
- Rotational Med Ball Slams – Unleash violent torso rotation for shooting and passing.
- Dumbbell Row to Overhead Press – Engage the entire posterior chain in one fluid move.
- Depth Broad Jumps – Build horizontal explosiveness to beat defenders.
- Resisted Backward Sleds – Improve hip drive and posterior chain endurance.
- Pallof Presses – Lock down the obliques for rotational stability when jostling inside.
- Split Jerks – Generate whole body explosiveness.
- Hip Thrusts – Isolate the glutes and hamstrings for acceleration.
- Band Assisted Nordic Curls – Protect the knees while strengthening the hamstrings.
- Trap Bar Deadlifts – Load the legs and back for powerful starts.
- Farmer’s Walks – Improve shoulder stability and grip endurance.
- Low Box Lateral Jumps – Bolster lateral quickness and reactive ability.
With a blend of strength, power and conditioning, you’ll have the physicality to dominate this season. Train with lacrosse-specific movements to become unstoppable on the field!
Quick Feet: Ladder Drills for Improved Footwork
In the fast-paced game of lacrosse, superior footwork and agility separate the elite players from the rest. Ladder drills are an excellent way to develop lightning quick foot speed and coordination.
Using a ladder placed on the ground, you can perform various patterns and movements:
- Two feet in each box
- One foot in each box
- Hopscotch patterns
- Lateral shuffle
- Carioca
- Backpedal
Execute these drills at maximum controlled speed. Shoot for quality repetitions focusing on perfectly placing each foot strike. Start with simpler patterns and progress to more complex combinations over time.
Perform ladder drills 2-3 times per week for 10-20 total contacts. Allow full recovery between sets. Use cones for longer run-throughs to link skills together. Focus on consistency before speed.
For advanced training, call out patterns verbally or add variables like different step placements or hops into each box. React and concentrate on technique.
Including ladder footwork training as part of your warm-up or conditioning will translate directly into crisper cuts, starts/stops and direction changes during games.
Maximize Gains This Season: 15 Killer Lacrosse Workout Moves to Dominate Inside
Owning the competition in lacrosse requires training focused on power, strength and explosiveness. By mastering essential lifts and movement patterns, you’ll have the physical tools to overwhelm opponents this season.
Here are 15 exercises every lacrosse player should include for peak performance:
- Hang Cleans – Generate explosive triple extension power.
- Box Jumps – Overload vertical leaping ability.
- Sled Sprints – Build tremendous acceleration mechanics.
- Farmer’s Carries – Improve grip, shoulder and core strength.
- Pull-Ups – Reinforce the back, arms and lats.
- Overhead Lunges – Increase shoulder stability and leg drive.
- Rotational Med Ball Slams – Unleash violent torso rotation.
- Bulgarian Split Squats – Develop single leg strength.
- Batwings – Target the posterior delts and upper back.
- Broad Jumps – Build horizontal power.
- Hip Thrusts – Isolate the glutes and hamstrings.
- Prowler Pushes – Boost conditioning and leg drive.
- Jammer Arms – Mimic stick skills for passing and shooting.
- Sled Drags – Overload posterior chain strength.
- Resisted Sprints – Maximize top speed mechanics.
Train 3-5 days per week focusing on progressive overload. Include heavy strength days along with plyometrics and conditioning. Tailor programming specifically to the muscular demands of your sport.
With strategic lacrosse-specific training, you’ll have the power, speed and strength to dominate the competition on game day!
Perfect Your Form: Sprint Mechanics for Top Speed
Reaching maximum velocity quickly is critical in the fast-break game of lacrosse. Proper sprint mechanics allow you to hit top speed and pull away from opponents.
Here are some key sprint form cues:
- Forward lean from ankles through upper body
- Powerful arm drive at 90 degree angles
- Aggressive push off the ground with each stride
- Full hip and knee extension
- Land on the forefoot, dorsiflex ankle
- Relax face and hold head steady
Practice sprints at less than maximum intensity focusing on nailing each component. Film yourself to analyze form and make adjustments.
Include targeted drills like high knees, butt kicks and skips to reinforce proper mechanics. Contrast runs at different speeds help groove an efficient stride.
Resisted sprints are excellent for overloading the top speed muscles. Use sleds, parachutes or bands to teach your body to push harder into the ground.
With precision practice mastering sprint technique, you’ll reach new levels of straight line speed this season. Now let’s get into a full body lacrosse workout!
Maximize Gains This Season: 15 Killer Lacrosse Workout Moves to Dominate Inside
Owning the competition in lacrosse requires training focused on power, strength and explosiveness. By mastering essential lifts and movement patterns, you’ll have the physical tools to overwhelm opponents this season.
Here are 15 exercises every lacrosse player should include for peak performance:
- Hang Cleans – Generate explosive triple extension power.
- Bulgarian Split Squats – Develop single leg strength and stability.
- Medicine Ball Slams – Unleash total body power.
- Pull-Ups – Reinforce the back, arms and grip.
- Sled Sprints – Overload acceleration mechanics.
- Dumbbell Snatches – Increase power output capabilities.
- Overhead Walking Lunges – Build leg strength while challenging shoulders.
- Vertical Jumps – Improve explosive leaping ability.
- Pallof Presses – Groove rotational core strength.
- Depth Broad Jumps – Boost horizontal explosiveness.
- Partner Resisted Sprints – Teach maximum force application into the ground.
- Farmer’s Carries – Improve shoulder stability and grip strength.
- Hip Thrusts – Target the posterior chain.
- Tire Flips – Unleash full body power.
- Prowler Pushes – Increase leg strength and conditioning.
With a blend of heavy strength training, plyometrics and sprinting, you’ll develop the speed, power and explosiveness needed to thrive on the field. Outwork and outplay the competition this season!
Stay Loose: Dynamic Stretches for Injury-Free Play
Remaining flexible and mobile is key for lacrosse players to perform at their best and stay healthy. Dynamic stretching prepares the body for activity and helps prevent injuries.
Here are some excellent dynamic stretches to incorporate:
- Walking Knee Hugs – Bring knees to chest while walking.
- Walking Quad Stretch – Raise feet to glutes and walk.
- Frankensteins – Kick straight legs out in front of you while walking.
- High Knees – Exaggerate the knee lift when jogging.
- Butt Kicks – Flick heels to glutes while moving forward.
- Lateral Lunges – Take big side steps lowering into a lunge.
- Toy Soldiers – Lift legs straight out and flick back down.
Perform 10-15 controlled reps of each move before games and practices. Focus on proper form through a full range of motion. Move smoothly from one exercise to the next.
You can also incorporate dynamic stretches using bands or a partner for light resistance. Or add movement patterns like cariocas and shuffles.
A dynamic warm-up increases range of motion, blood flow, and mobility before intense activity. It also activates muscles to help prevent strains and pulls during play.
Maximize Gains This Season: 15 Killer Lacrosse Workout Moves to Dominate Inside
Owning the competition in lacrosse requires training focused on power, strength and explosiveness. By mastering essential lifts and movement patterns, you’ll have the physical tools to overwhelm opponents this season.
Here are 15 exercises every lacrosse player should include for peak performance:
- Hang Cleans – Generate explosive triple extension power.
- Overhead Lunges – Build leg strength while challenging shoulders.
- Sled Sprints – Overload acceleration mechanics.
- Pull-Ups – Reinforce the upper back, arms and grip.
- Box Jumps – Develop powerful leaping ability.
- Rotational Med Ball Slams – Unleash violent torso rotation.
- Trap Bar Deadlifts – Load the posterior chain.
- Hip Thrusts – Target the glutes and hamstrings.
- Band Resisted Sprints – Push harder into the ground.
- Depth Broad Jumps – Build horizontal explosiveness.
- Pallof Presses – Strengthen the obliques for stability.
- Single Arm Cleans – Improve rotational power.
- Farmer’s Carries – Increase shoulder stability and grip.
- Lateral Shuffle – Bolster lateral quickness.
- Prowler Pushes – Boost leg drive and conditioning.
With a blend of heavy strength training, plyometrics and sprinting, you’ll develop the speed, power and explosiveness needed to thrive on the field. Outwork and outplay the competition this season!
Mix Up Your Cardio: Sprints, Stairs and More to Boost Endurance
Developing tremendous endurance allows lacrosse players to perform at a high level all game long. Mixing up different modes of cardio training spikes your heart rate and helps build all-around fitness.
Here are some great ways to vary your conditioning:
- Sprints – Short bursts develop speed and anaerobic power.
- Stair Running – Climbing stairs tones legs and pumps cardio.
- Swimming – Full-body conditioning with low-impact.
- Rowing – Engages back, arms, legs and core.
- Jumping Rope – Improve coordination while elevating heart rate.
- Agility Ladder – Footwork drills boost cardio and skill.
- Tire Flips – Intense full body conditioning tool.
Include 2-3 different cardio modalities each week. Perform intervals alternating high intensity and lower intensity periods. Shoot for a minimum of 3 days of 20+ minutes of conditioning weekly.
Listen to your body and allow proper recovery between demanding sessions. Fuel properly with complex carbs, protein and healthy fats to support training.
A diverse cardio approach trains your heart, lungs and muscles to thrive during intense lacrosse games. Now let’s get into strength!
Maximize Gains This Season: 15 Killer Lacrosse Workout Moves to Dominate Inside
Excelling in lacrosse requires a combination of skill work, conditioning and strength training. By mastering essential lifts in the weight room, you’ll have the power, speed and durability to control the field.
Here are 15 exercises every lacrosse player should be incorporating into their training program:
- Hang Cleans – Develop total body explosiveness.
- Split Squats – Target leg strength unilaterally.
- Pull-Ups – Reinforce upper back, grip and arm strength.
- Overhead Lunges – Build leg drive while challenging shoulders.
- Sled Sprints – Overload acceleration mechanics.
- Bulgarian Split Squats – Increase single leg stability.
- Dumbbell Rows – Strengthen the back and posterior chain.
- Depth Jumps – Improve reactive ability and vertical leap.
- Torch Planks – Challenge the entire core.
- Med Ball Slams – Unleash rotational power.
- Box Jumps – Develop powerful leaping ability.
- Farmer’s Carries – Boost grip, shoulder and core strength.
- Prowler Pushes – Increase leg strength and stamina.
- Resisted Backward Sleds – Target the posterior chain.
- Lateral Shuffle – Enhance lateral quickness.
With a blend of heavy strength training, plyometrics and conditioning, you’ll have the physical tools needed to thrive on the field. Outwork the competition with strategic lacrosse-specific training!
Refuel Your Body: Pre- and Post-Workout Nutrition Tips
Proper nutrition is key for lacrosse players to support intense training, promote muscle growth and speed recovery. Optimizing your pre- and post-workout fueling will help you get the most out of every session.
Pre-workout guidelines:
- Eat 1-2 hours before training
- Consume carbs for energy like oats, rice cakes or fruit
- Drink plenty of fluids to hydrate
- Have a small protein source like Greek yogurt
- Avoid high fat/fiber foods that delay digestion
Post-workout tips:
- Replenish within 30-60 minutes after training
- Consume fast-digesting carbs like banana or white rice to refuel glycogen
- Drink protein shake or chocolate milk for recovery
- Eat meal with protein, carbs and veggies within 2 hours
- Hydrate with electrolytes like coconut water or sports drink
Meet daily needs for macronutrients by eating whole foods like meat, dairy, grains, veggies and quality fats. Time nutrients strategically around workouts to maximize performance and gains.
Now let’s get into a killer lacrosse strength workout!
Maximize Gains This Season: 15 Killer Lacrosse Workout Moves to Dominate Inside
Excelling in lacrosse requires training focused on power, strength and explosiveness. By mastering essential lifts and movement patterns in the weight room, you’ll gain the tools to control the field.
Here are 15 exercises every lacrosse player should incorporate:
- Hang Cleans – Develop total body power.
- Squat Jumps – Improve explosive leg strength.
- Bench Press – Build upper body pushing power.
- Bent Over Rows – Reinforce back strength.
- Overhead Lunges – Increase leg drive while challenging shoulders.
- Lateral Sled Drags – Strengthen the hips and glutes.
- Pull-Ups – Target upper back, arms and grip.
- Bulgarian Split Squats – Improve single leg stability.
- Pallof Press – Strengthen obliques for rotary stability.
- Depth Drops – Develop reactive power.
- Hip Thrusts – Isolate the glutes and hamstrings.
- Band Resisted Sprints – Teach maximum force application.
- Rotational Med Ball Slams – Unleash powerful torso rotation.
- Farmer’s Carries – Boost shoulder stability and grip strength.
- Prowler Pushes – Build tremendous leg drive and stamina.
With a blend of heavy strength work, plyos and conditioning, you’ll gain the physicality needed to control the field. Outwork the competition with lacrosse-specific training!
Monitor Your Progress: How to Track Strength and Conditioning Gains
Seeing measurable progress in the weight room is a great motivator and ensures your training is working. Here are some tips to track gains in strength and conditioning for lacrosse:
- Log workouts detailing sets, reps, load, rest
- Note sprint times or distances covered
- Record vertical leap height
- Film lifts to check form/depth
- Take monthly progress photos
- Measure body composition like weight and body fat %
- Retest 1RM regularly to gauge strength gains
- Time fitness tests like mile run, shuttle drills, agility ladder
Tracking performance quantitatively shows concrete progress over time. Numbers don’t lie! Review your training log weekly and note trends.
Take photos monthly in the same poses and lighting to visually track muscle growth and body recomposition. Notice how clothes fit better as you drop body fat.
If progress stalls, reassess your training and nutrition. Are you recovering properly? Progressing load and intensity? Fueling sufficiently? Adjust variables as needed based on data.
Now let’s get into a killer lacrosse training workout to help maximize your gains!
Maximize Gains This Season: 15 Killer Lacrosse Workout Moves to Dominate Inside
Owning the competition requires training focused on power, strength and explosiveness. By mastering essential lifts and movement patterns, you’ll gain the physical tools to overwhelm opponents.
Here are 15 exercises every lacrosse player should include:
- Hang Cleans – Develop total body power.
- Squat Jumps – Improve explosive leg strength.
- Bench Press – Build upper body pushing power.
- Pull-Ups – Reinforce upper back, arms and grip.
- Overhead Walking Lunges – Increase leg strength and shoulder stability.
- Hip Thrusts – Target the posterior chain muscles.
- Depth Drops – Develop reactive and landing abilities.
- Sled Sprints – Overload acceleration mechanics.
- Dumbbell Rows – Strengthen the back and posterior chain.
- Side Planks – Engage the obliques for rotational power.
- Bulgarian Split Squats – Improve single leg stability.
- Band Resisted Sprints – Teach maximum force application into ground.
- Rotational Med Ball Slams – Unleash powerful torso rotation.
- Prowler Pushes – Increase leg strength, power and stamina.
- Farmer’s Carries – Boost shoulder stability and grip strength.
With a diverse blend of strength training, plyometrics and conditioning, you’ll make huge performance gains. Outwork the competition with lacrosse-specific training!