Lacrosse – Plyometric Exercises

Lacrosse Plyometric Training for “Explosive Power”

Here are instructions for plyometric exercises used in lacrosse. They work on explosive power, acceleration and agility. However, these plyometric exercises should only be attempted by people in decent shape (as you can get injured if you do these exercises incorrectly or when you are tired). These exercises are also known as plyo workouts.

Please consult with your doctor before starting any plyometric exercise program. 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.

Plyometric Exercises for Lacrosse

  • Lateral Box Jumps – Jump side to side over a box or something easier (and probably more readily available) such as a lacrosse equipment bag.
  • Long Jumps – From a standing position, try to jump as far forward as you can.
  • Stair Jumps – Instead of running up stadium stairs, try jumping up the stadium stairs.
  • Knee Tuck Jumps – Jump high in place and tuck your knees.
  • Vertical Jumps – From a standing position, try to jump as high as you can.
  • Medicine Ball Chest Throws – Will standing facing a wall, vigorously push a medicine ball from chest-level towards a wall.
  • Medicine Ball Chops – Swing a medicine ball diagonally across your body.
  • Medicine Ball Side Twist Throws – While standing sideways to the wall, twist your body and throw the ball against a wall.
  • Medicine Ball Slams – This medicine ball exercise is used to build shooting strength because it involves arms, shoulders and core muscles as a coordinated group.
  • Clapping Push-Ups – Try pushing up vigorously so you can do a hand clap in the air between each pushup.
  • To see many more examples of various plyometric exercises, please watch the videos below:

Demonstration of Plyometrics Drills

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