Lacrosse Conditioning

Lacrosse Conditioning Drills

To excel at lacrosse, you need to improve your conditioning because lacrosse involves a tremendous amount of running and physical activity. Moreover, if you are huffing & puffing during a lacrosse game or practice, you will increase the odds of getting hurt (i.e. spraining an ankle). Therefore, if you improve your lacrosse conditioning, you will become a better lacrosse athlete (i.e. able to out hustle others at the end of the game) and hopefully suffer fewer potential lacrosse injuries.

All stretches and exercises should be supervised by a trained lacrosse or fitness instructor in order to prevent injuries and to ensure the proper technique is utilized.

Lacrosse Conditioning Exercises

  • More lacrosse!!! – Practicing lacrosse outside of regular team sessions will help boost your lacrosse conditioning (as well as improve your lacrosse skills).
  • Off-season sports – Many players participate in different off-season sports (i.e. basketball, football, track and soccer) in order to build endurance for the lacrosse season. These different sports also add some variety to the player’s sporting life (so they don’t get burnt out on too much lacrosse).
  • Run – Don’t just go for distance, you also need to get your heart pounding. Therefore, you need to mix in a variety of sprinting drills. For example, if you are running at a track, you can alternate jogging and sprinting every other lap. Leisurely jogging won’t maximize your lacrosse stamina.
  • Hill runs are often used by lacrosse coaches to increase speed and improve conditioning. ​
  • Coaches also use suicide runs (also known as shuttle runs) to build lacrosse conditioning. For example, players will sprint forward to the 5 yard line, sprint back to the start, sprint to the 10 yard line, sprint back to the start, sprint to the 15 yard line, sprint back to the start, sprint to the 20 yard line and finally sprint back to the start.
  • Jump rope – This simple exercise is great for building lacrosse endurance.
  • Swimming – A good low impact form of exercise. Try to mix up distance & speed training.
  • Bicycling – Another good low impact exercise. Try to mix in some bike hill climbs.
  • Aerobic exercises – Jumping jacks, squat thrusts, mountain climbers, etc.

Lacrosse Conditioning Exercises & Workouts