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Lacrosse Conditioning Program: Get In Great Shape For Next Season

As a coach, I can truly say that conditioning is always the last thing on a player's mind. They think stick work, strength, and then if they have time they will throw a conditioning session in. This is a huge mistake. Let me tell you why


First off, lacrosse is a game of conditioning. It is the “fastest game on two feet” for a reason. It solely relies on your ability to not fatigue over time. Yes, you need to have strength but if you have strength and are not able to run, recover, and repeat then what good are you in the 4th quarter when the game is on the line?


Secondly, being well-conditioned has huge benefits on your efficiency within the game. You will be able to work harder, for longer periods of time. Do you ever try to shoot or dodge when you are completely gassed out? It looks and feels awful. But if you’re conditioned your dodges will stay cleaner for longer and your shots will stay fast.


Last but not least, it increases your recovery. Did you know that the better your aerobic capacity is the better your recovery will be? This means that within the game the higher your aerobic capacity is the more you will be able to sprint and recover. It also means that post game you will require less time to recover, which means you can get back to training and playing quicker while reducing your risk of injury.


You may be wondering, how do I get started? Well lucky for you I have created a lacrosse conditioning program that you can use for free.


Important Note:

Take your time. Don’t get frustrated. Conditioning takes time; if you rush it, you will end up hurting yourself and delaying progression. Be Patient, Be Consistent! Start slower than you think and then work your way up over time.


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The Program



Do this warm up before each workout day


Complete 3 rounds (you can find all of these on YouTube if you need examples)

A1. Deep Squat Progression x10 reps

A2. Push Ups x10 reps

A3. A Skips x10 yards

A4. Skips For Height x10 yards

A5. Lunges x10 yards

A6. Build Up Sprint x10 yards (Round 1 = 60%, Round 2 = 75%, Round 3 = 90%)




Monday: Aerobic Endurance


This will be the foundation of your training. Aerobic endurance builds your capacity to not only endure but also recover quicker.


40 minute easy run (keep the heart rate low. A good way to tell if you are going slow enough is you should be able to hold a steady conversation while jogging.)


10-20 minutes of wall ball



Tuesday: Tempo Intervals


These should be done at 70-70% of your max sprint


10 second sprint (70-75%) followed by 60 second very slow jog or walk. Complete this for 20 minutes. (increase by 2 minutes per week)


10-20 minutes of wall ball



Wednesday: High Resistance Intervals


Find a hill and complete a 5-7 second sprint up the hill (95%) and then a 60 second light jog (you can jog down the hill and then keep jogging until the 60 seconds is up. Repeat for 12 reps. (increase # of reps each week. So week 2 add 1 or 2 reps and so on)


10-20 minutes of wall ball



Thursday: rest day or skill day


For skills, I would recommend working on some drills from this video: https://www.youtube.com/watch?v=icyt8Y1P2Vk


I put this video together as an easy way to get light reps in wherever and whenever.



Friday: 10x10 Drill


Find an area of 10 yards preferably on a field.


Sprint 10 yards, slow down, turn around, and repeat. Do this until you get 10 sprints. Rest 3 minutes and repeat for 3 rounds. The sprints should be done at 80-90%.


10-20 minutes fo wall ball.



Saturday: Aerobic Endurance


This will be the foundation of your training. Aerobic endurance builds your capacity to not only endure but also recover quicker.


40 minute easy run (keep the heart rate low. A good way to tell if you are going slow enough is you should be able to hold a steady conversation while jogging.)


Sunday: Complete rest


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