Sports Specific Training for Lacrosse Players

Lacrosse is one of the fastest-paced, most physically demanding sports today. It blends speed, endurance, power, and precision into a single game. To succeed, athletes must go beyond basic conditioning. They need sports specific training designed for lacrosse.

This training sharpens the skills and movement patterns that translate directly to performance on the field.

Why Lacrosse Demands Specific Training

Unlike many field sports, lacrosse requires a mix of sprinting, rapid changes in direction, physical contact, and fine motor control for passing and shooting.

To meet these demands, training must:

• Develop first-step quickness

• Build multi-directional agility

• Strengthen upper and lower body power

• Improve stick control and coordination

• Enhance stamina for full-field play

Generic training won’t cut it. Sports specific training tailors every session to the real needs of a lacrosse player.

Benefits of Sports Specific Training for Lacrosse

1. Faster Sprint Speed

Explosive speed helps both attackers and defenders dominate transitions and create scoring chances.

2. Greater Agility

Quick cuts and fast footwork are key for dodging defenders and staying on assignment.

3. Upper Body Strength

Shooting, passing, and checking require strong shoulders, arms, and grip.

4. Improved Core Stability

A strong core boosts balance and power during play.

5. Better Endurance

Conditioning mimicking real match play helps players stay fast and sharp into the fourth quarter.

Weekly Training Schedule Sample

Key Exercises for Lacrosse Performance

Hill Sprints

Purpose: Build acceleration and sprint endurance
How to do it: Sprint up a hill (15–20 yards), walk back. Do 6–10 sprints with 45 seconds rest.

Lateral Cone Hops

Purpose: Improve agility and balance
How to do it: Hop side to side over a cone. Land softly. Do 3 sets of 20 seconds.

Medicine Ball Rotational Slams

Purpose: Enhance shooting and passing power
How to do it: Rotate through the torso and slam ball into ground. 3 sets of 8 reps per side.

Pull-Ups

Purpose: Strengthen upper body and improve stick control
How to do it: Do controlled reps. Start with 3 sets of 3–5 reps and build up.

Farmer Carries

Purpose: Improve grip strength and shoulder stability
How to do it: Carry heavy dumbbells 20–30 yards. Maintain posture. Repeat 3 times.

Lacrosse-Specific Conditioning

Traditional distance running won’t prepare you for lacrosse. Instead, use high-intensity interval work:

Sample circuit:

• 30-yard sprint

• 5 burpees

• 15 seconds stick-handling while jogging in place

• 20-yard backpedal

• Rest 30 seconds
  Repeat for 5–7 rounds.

For detailed programming ideas, check the NSCA’s lacrosse training guide.

Preventing Injuries in Lacrosse

Due to the speed and contact, lacrosse players are prone to:

• ACL injuries

• Shoulder strains

• Concussions

• Groin pulls

Sports specific training builds durability by:

• Strengthening stabilizer muscles

• Improving balance and coordination

• Teaching proper movement mechanics

• Integrating recovery and mobility work

Next Level Training for Lacrosse Athletes

Want to level up your game?

Next Level Athletics offers sports specific training designed for lacrosse players of all levels. Their expert coaches help you:

• Build speed, strength, and stamina

• Improve agility and first-step quickness

• Strengthen shoulders and reduce injury risk

• Enhance coordination and reaction time

Whether you’re a midfielder, defender, or goalie, Next Level can help you dominate every game.

Real Athlete Success with Targeted Training

Athletes training with a lacrosse-specific plan at Next Level have reported:

• Faster sprint times

• Increased scoring stats

• More durable performance through long seasons

• Better recruiting outcomes for high school players

The key? A year-round, position-specific program that evolves with the player.

Conclusion: Train the Way You Play

Lacrosse is intense. Your training should be too—but focused and smart. Sports specific training gives you the tools to play harder, last longer, and stand out on the field.

If you’re serious about lacrosse, don’t leave your development to chance. Train for the game you play.

Get faster. Get stronger. Get game-ready.