10 Essential Lacrosse Exercises to Elevate Your Performance

Lacrosse demands a unique combination of speed, strength, agility, and footwork. Whether you're looking to improve your defensive game, shot power, or overall conditioning, incorporating the right exercises into your training can take your skills to the next level. Here’s a comprehensive guide to 10 exercises that will improve key areas of your lacrosse game:

1. Push-Ups

Even though some may question their place on the list, push-ups are vital for building strong chest and tricep muscles. For defenders, having a powerful chest is essential to push opponents away, while also improving your ability to turn attackers away from the goal. Start with five sets of 20 push-ups and progress to barbell bench presses for added strength. Just be cautious with the weights to avoid injury.

2. Hill Sprints

Hill sprints are a fantastic conditioning tool that improves both stamina and explosiveness. Famous athletes, like Walter Payton, used them to enhance their athletic performance. Find a steep hill, sprint to the top, walk back down, and repeat. Start with 5-6 sprints, and work your way up to 15. These sprints build the endurance needed for fast breaks and chasing down opponents.

3. Footwork Ladders

Footwork ladders are perfect for improving agility and quickness, which are essential for dodging defenders and changing direction rapidly. The "Icky Shuffle" and "Two Feet In, Two Feet Out" are great ladder exercises. These can be fun to practice with a partner, giving you both a chance to rest while keeping the workout engaging.

4. Cable Chop

The cable chop is an advanced exercise that targets the core and hips, crucial for increasing shot velocity. Using a cable machine at the gym, replicate the motion of a lacrosse shot while focusing on power generation from the core and hips. This will enhance your shooting speed and overall explosiveness on the field.

5. Forearm Curls

Forearm strength is often overlooked but essential for lacrosse players, especially for faceoff men and attackers. Strong forearms allow you to grip the ball firmly and shoot with greater force. Add a few sets of forearm curls to the end of your workout to increase wrist and forearm strength.

6. Tricep Extensions

Triceps play a significant role in the final stage of your shooting motion. Strong triceps can help increase the speed of your shot. Begin with bodyweight dips, then progress to tricep extensions with weights. This exercise will help you build the explosive power needed to release a quick, hard shot.

7. Long Runs

While short sprints often take the spotlight in lacrosse training, long runs are crucial for building endurance. Incorporate long, slow runs (at least 40 minutes) once or twice a week into your routine. These will improve cardiovascular capacity and stamina, ensuring that you can keep up your performance throughout the entire game.

8. Stretching

Recovery is just as important as training, and stretching is key to preventing injuries. After every practice or workout, use a lacrosse ball or foam roller to stretch out your muscles. Dedicate at least 10 minutes before bed and upon waking to stretching, and you’ll feel better and reduce your risk of injury.

9. Yoga

Though it might not seem like a lacrosse-specific workout, many top players swear by yoga for improving flexibility, recovery, and overall conditioning. Consider incorporating yoga into your routine, whether through a class or at home using online resources. It will help you stay fresh, flexible, and ready for tough practices or games.

10. Jump Rope

Jumping rope is one of the simplest and most effective ways to improve footwork, and it's a favorite among boxers and lacrosse players alike. Start by jumping for one minute, then rest for two minutes, repeating the process 10 times. This exercise works on coordination, agility, and stamina, improving your ability to make quick cuts and dodges.

Bonus Drills:

• Dodging Through Trees: An underrated drill that simulates the movements of dodging in lacrosse while incorporating the natural environment. Use trees to practice dodging and combining moves like split dodges and rocker steps.

• Basketball: Playing basketball can enhance your footwork due to the similarities in movement patterns. Crossovers, defensive slides, and quick cuts will transfer well into lacrosse.

Conclusion:

By consistently integrating these exercises into your training routine, you will see vast improvements in your overall performance on the lacrosse field. From increasing your footwork and agility to building strength and endurance, these drills target every aspect of your game. Remember, consistency is key—one workout won’t make you better, but repeated effort over time will lead to noticeable progress and a more dominant performance. Stay safe, listen to your body, and enjoy the journey to becoming a better lacrosse player!