Strength and Conditioning for Lacrosse Athletes

Reading Time: 5 minutes 45 seconds

BY: ISSA

DATE: 2024-03-18

Lacrosse is a physically demanding sport that requires a diverse range of athletic abilities. These traits are crucial for players to succeed on the field. To excel in lacrosse, players must be able to sprint quickly, change direction rapidly, and have sufficient endurance. Without these they cannot play for extended periods.

In addition, they must be able to generate power and explosiveness in their movements. This is critical to shoot, pass, and defend effectively. That's why strength and conditioning training is essential for lacrosse players. An effective training program develops the athletic traits required for success on the field.

To achieve these performance traits, lacrosse athletes need to focus on a well-rounded strength and conditioning program. Their programming should emphasize speed training as well as agility, power, and endurance. This program should include exercises that target specific muscle groups and movements that are important for lacrosse players. This includes leg strength, core strength and stability, and upper body power. Let’s take a closer look at how to design a strength and conditioning program for lacrosse players.

Physical Demands of a Lacrosse Athlete

To succeed at lacrosse, players must be able to perform a variety of physical movements on the field. This includes sprinting, cutting, jumping, and shooting. These movements require a combination of strength, power, and agility. All these athletic traits can be developed through a well-rounded strength and conditioning program.

To mitigate the risk of injury and improve their overall performance on the field, lacrosse players must focus on a comprehensive strength and conditioning program. This program should also incorporate injury prevention strategies such as proper warm-up and cool-down techniques. Be sure to include stretching exercises, and rest and recovery protocols. By prioritizing their physical fitness and conditioning, lacrosse players can enhance their on-field performance.

To be successful in lacrosse, players must possess these performance traits:

- Speed: performing quick sprints to catch up to opponents and make plays on the ball.

- Agility: changing direction rapidly to avoid defenders and create scoring opportunities.

- Power: generating explosive power to shoot, pass, and defend effectively.

- Endurance: maintaining the endurance to play for extended periods and recover quickly between plays.

- Strength: building muscle, increasing bone density, and improving joint stability through strength training can all reduce the risk of injury during play.

Focusing on these performance traits and using them in their training regimen is key. Lacrosse players can improve their overall athleticism and experience greater physical performance on the field.

Off-Season Lacrosse Training: Strength and Conditioning Workout

The off-season is the perfect time for lacrosse players to focus on building their strength, power, and endurance. To help players develop the necessary athletic traits to succeed on the field, we recommend the following strength and conditioning program.

Sample off-season lacrosse strength and conditioning workout:

Warm-up

Jogging for 5-10 minutes to increase heart rate and warm up the muscles.
Dynamic stretching exercises, such as leg swings and arm circles, to improve flexibility and range of motion.
Plyometric exercises, such as jumping jacks or jumping rope, to improve coordination and explosive power.

Speed and Agility

Ladder drills, such as the zigzag drill or the lateral shuffle, to improve footwork and quickness.
Cone drills, such as the 5-10-5 drill or the T-drill, to improve agility and change of direction.
Sprints with short rest periods in between, to improve speed and endurance.

Strength

Exercise 1: Squats

4 sets of 8 reps with a weight that is 75% of your one-rep max (1RM)
Rest: 2-3 minutes between sets

Exercise 2: Deadlifts

Working sets: 4 sets of 8 reps with a weight that is 75% of your 1RM
Rest: 2-3 minutes between sets

Exercise 3: Bench Press

Working sets: 4 sets of 8 reps with a weight that is 75% of your 1RM
Rest: 2-3 minutes between sets

Exercise 4: Pull-ups

Working sets: 4 sets of 8 reps with a weight attached or a band to assist if necessary
Rest: 2-3 minutes between sets

Exercise 5: Lunges

Working sets: 4 sets of 8 reps with dumbbells or a barbell (weight should be challenging but allow for good form)
Rest: 2-3 minutes between sets

This program should be performed 3-4 times per week, with at least one day of rest between each training day. It's important to gradually increase the weight as athletes get stronger and to always prioritize good form over lifting heavy weights.

Conditioning

Option 1: Interval training, such as high-intensity interval training (HIIT) or Tabata, to improve endurance and burn fat.

Option 2: Shuttle runs or suicides, to improve agility and endurance.

Option 3: Hill sprints, to improve leg strength and power.

Cool-down

Static stretching exercises, such as hamstring stretches and quad stretches, to improve flexibility and reduce muscle soreness.
Foam rolling exercises, to help release tight muscles and reduce muscle tension.
Light cardio exercises, such as walking or slow jogging, to gradually lower heart rate and cool down the body.

With this training program, a lacrosse athlete can develop strength, power, endurance, and agility. It will produce everything they need to perform at their best during the season.

In-Season Lacrosse Training: Strength and Conditioning Workout

During the lacrosse season, it's important for players to maintain their strength, power, and endurance. But most important is prioritizing proper recovery between games. The following strength and conditioning program is designed to help players maintain their athletic traits throughout the season.

Warm-Up

- Jogging - 5-10 minutes

- Dynamic Stretching - 5-10 minutes

- Plyometric Exercises - 5-10 minutes

Speed/Agility

- Shuttle Runs - 3 sets of 10 reps of 10-yard shuttle runs to improve acceleration and change of direction

- Ladder Drills - 3 sets of 10 reps of various ladder drills to improve footwork and agility

- Cone Drills - 3 sets of 10 reps of cone drills to improve speed and agility

Strength Training

Exercise 1: Goblet Squats

- Working sets: 3 sets of 8-10 reps