Lacrosse

Base Training

• Periodized conditioning program
  • Strength, Power, Speed, Agility, and Endurance
• Strength Training
  • Olympic-style weight training not required
• Sports Conditioning Aerobic Program

Prehab

• Infraspinatus / Teres Minor
• Supraspinatus

Additional Exercises

• Sternocleidomastoid
• Splenius

Fitness Requirements

Lacrosse players require adequate muscle mass to cope with physical contact in a game. However, they maintain lower body fat levels compared to other athletes such as football, basketball and ice hockey players. (Shaver 1980)

Mid-fielders require more cardiovascular endurance than attackers or defensive players since they are the only group of players permitted to move up and down the entire length of the field. Midfielders cardiovascular endurance levels are comparable to traditional distance athletes. (Shaver 1980)

Dynamic Mobility

• High Knee Holds
• High Knees Jogging
• Quad stretch
• Butt kicks
• Tin Soldiers
• Lateral Leg Swings
• Lateral Lunge
• Backpedal and Sprint 10m
• Carioca
• Backpedal, Turn & Sprint (Open Hips Left)
• Backpedal, Turn & Sprint (Open Hips Right)

Speed, Agility, and Quickness

• Speed
  • Buildup Sprint
  • Flying Sprint
  • Variable Speed Run
  • Uphill Sprint and Strides
  • Stairs
    • Quick Step
    • Two Step
    • Three Step
  • Bleachers
    • Quick Stride
    • Double Bleacher Stride
• Agility
  • Ladder Drills
    • Hip Rotation
    • Skier
    • Icky Shuffle
    • Crossover Icky Shuffle
  • Crossover Quickie
  • Mini Hurdle Jumps and Hop
  • T Drill
  • Pro Agility
  • Square Drill
  • Ball Drop
  • Figure 8 Rabbit Run
• Acceleration
  • W Drill
  • High Knee Against Wall
  • Hamstring Kick Against Wall
  • Quick Paw
  • 5-10 m Burst
  • Assistive Running
    • Overspeed with Tubing
    • Downhill Running
  • Resistive Running
    • Resistive Belt and Sled Pull
• Quickness
  • First Step Drills
    • Open Step
    • Cross Power Step
    • Drop Step
    • Turn and Run

Movement Patterns for Plyometrics

• Leg Extension (Vertical Movement)
• Leg Extension (Horizontal Movement)
• Leg Extension (Lateral or Multiple Direction Movement)
• Trunk Rotation (Hip & Spine Rotation)
• Pulldown / Shoulder Extension
• Forward Push / Shoulder Transverse Flexion

Additional References

Shaver LG (1980). Body composition, endurance capacity and strength of college lacrosse players. J Sports Med Phys Fitness. 20(2):213-20.