5 Lacrosse Exercises Every Player Should Do

Author: Adam Gardner | | Categories: Athletic Performance , Exercises , Lacrosse , Sports Training , Training

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Lacrosse, known for its vibrant pace and impressive athleticism, continues to gain momentum across Canada and beyond. For players aspiring to elevate their game to 'Next Level Lacrosse', integrating specific exercises into their training routine is essential. These exercises enhance core lacrosse skills and focus on the overall physical conditioning required for the sport. Whether you're a beginner or looking to sharpen your prowess, here are five lacrosse exercises every player should incorporate into their training regimen.

1. Wall Ball Drills

Wall ball is a staple in lacrosse training because it improves stick handling, passing accuracy, and catching skills. The beauty of wall ball drills lies in their simplicity and the minimal equipment required — all you need is a wall and a lacrosse ball.

How to do it:

  • Stand approximately 5 to 10 meters away from a solid wall.

  • Throw the ball against the wall and practice catching the rebound with the head of your lacrosse stick.

  • Vary the exercise by changing the height and angle of your throws, catching with both your dominant and non-dominant hands.

  • Aim for at least 20 minutes of continuous wall ball exercise daily. This improves hand-eye coordination and increases your reaction time, which is crucial during gameplay.

2. Plyometric Exercises

Plyometrics are exercises designed to increase speed and power through explosive movements, which is crucial in a fast-paced sport like lacrosse.

Practical plyometric exercises include:

  • Box Jumps: Stand before a sturdy box or platform and jump onto it with both feet, then step down and repeat.

  • Burpees: Start standing, drop into a squat with your hands on the ground, kick your feet back into a push-up position, return to the squat and jump up.

  • Lateral Bounds: Jump sideways from one foot to the other, focusing on height and distance to improve lateral movement and balance.

  • Incorporate these exercises into your routine 2-3 times a week to enhance your explosive power, which will help you accelerate quickly and change direction swiftly on the field.

3. Core Strengthening Exercises

A strong core is fundamental for lacrosse players, as it helps stabilize the body, enabling powerful shots and defensive moves.

Core exercises include:

  • Planks: A simple yet effective exercise that strengthens the entire core. Maintain a push-up position, resting on your forearms and toes. Keep your back straight and hold the position as long as possible.

  • Russian Twists: Sit on the floor with your knees bent and feet off the ground. Hold a medicine ball or weight, rotate your torso from left to right, touching the ground with the ball or weight on each side.

  • Bicycle Crunches: Lie on your back with your hands behind your head, and alternately bring your knees to your chest while twisting so that the opposite elbow meets the knee.

  • Aiming for core workouts about three times a week can significantly enhance your stability and power in shooting, passing, and defensive maneuvers.

4. Agility Ladder Drills

Agility is paramount in lacrosse for effective field navigation and evasion techniques. Agility ladder drills promote quick feet, improved coordination, and better game-time decision-making.

Drills to try:

  • Two-Footed Run: Run through the ladder, placing both feet in each box.

  • Lateral Shuffles: Shuffle sideways through the ladder, facing one end and quickly moving your feet in and out of the boxes.

  • Ickey Shuffle: Step into a box with one foot, follow with the other foot, and then step out to the side with the first foot, progressing through the ladder.

  • Perform agility ladder drills several times weekly as part of your warm-up or integrated into your fitness sessions.

5. Endurance Training

Lacrosse players require high endurance levels to maintain peak performance throughout the game.

Endurance training options include:

  • Interval Runs: Alternate between sprinting and jogging. This not only builds endurance but also simulates the stop-and-go nature of lacrosse.

  • Distance Running: Incorporate longer, slower runs to build cardiovascular endurance.

  • Circuit Training: Set up stations with strength, agility, and plyometric exercises to keep the heart rate up.

  • Integrating these exercises into your routine about 3-4 times per week can vastly improve your stamina, ensuring your energy levels are high from the first face-off to the final whistle.

These five exercises target the skills and physical attributes crucial for any lacrosse player aiming to play at 'Next Level Lacrosse.' By consistently integrating wall ball drills, plyometric exercises, core strengthening, agility ladder drills, and endurance training into your routine, you can dramatically improve your performance on the field. Remember, consistency is key in any athlete's development, so commit to your training, and the results will follow. Whether you're playing in Canada or anywhere else, these exercises will help you dominate the lacrosse field.

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