Lacrosse is a dynamic, high-intensity sport that blends speed, power, endurance, agility, and coordination. Players sprint, change direction, pass, shoot, and engage in physical contact—all while maintaining control of a stick and ball. To perform at a high level, lacrosse athletes need a training regimen that develops total-body strength, cardiovascular fitness, explosive power, and quick footwork. Below are the top exercises that help lacrosse players become faster, stronger, and more resilient on the field.
1. Lower Body Strength and Power
Powerful legs are critical for sprinting, cutting, and staying low during play. Strong lower-body muscles also reduce injury risk.
Back Squats
Squats build total lower-body strength—quads, hamstrings, glutes, and core. This helps improve sprint speed, balance, and power in contact situations.
Lunges (Walking or Lateral)
These exercises develop unilateral leg strength and hip mobility, crucial for quick changes in direction and dodging defenders.
Box Jumps
A powerful plyometric movement that increases vertical and horizontal explosiveness—important for jumping, quick starts, and agility.
2. Upper Body Strength and Power
Lacrosse requires strong arms and shoulders for passing, shooting, and body checking, especially for offensive and defensive players.
Pull-Ups
Build upper-body and grip strength, mimicking the pulling action of controlling the stick and engaging with opponents.
Push-Ups and Dumbbell Bench Press
These strengthen the chest, shoulders, and triceps, which are heavily used during shooting, checking, and fending off opponents.
Medicine Ball Rotational Throws
Simulate the torso twist of shooting and passing. These build explosive power through the core and upper body.
3. Core Strength and Stability
A strong core improves shooting power, balance, and body control, especially when absorbing contact or twisting during play.
Planks (Front and Side)
These foundational exercises build endurance and stability in the core, supporting posture and strength transfer during movement.
Russian Twists
This rotational movement strengthens the obliques and supports the twisting motions needed for powerful passes and shots.
Dead Bugs or Bird Dogs
These train coordination, core stability, and control of the pelvis and spine—key for efficient movement and injury prevention.
4. Speed, Agility, and Conditioning
Lacrosse is a fast game with continuous transitions, requiring players to sprint, stop, and accelerate repeatedly.
Sprint Intervals
10–40 yard sprints with short rest intervals improve acceleration, anaerobic capacity, and game-like endurance.
Agility Ladder Drills
Develop fast feet, coordination, and responsiveness—crucial for dodging and reacting to opponents.
Shuttle Runs and Cone Drills
Exercises like the 5-10-5 drill or zig-zag cones enhance change-of-direction speed and footwork under pressure.
5. Functional and Grip Strength
Farmer’s Carries
Holding heavy dumbbells and walking improves grip strength, core stability, and shoulder endurance—helpful for stick control and contact.
Kettlebell Swings
Build explosive hip power and conditioning, combining strength and cardio into one movement.
Final Thoughts
Lacrosse players need a complete athletic base: strong legs for sprinting, a powerful core for shooting, and quick feet for defense and attack. These top exercises, when combined into a smart, consistent training plan, will help players improve their speed, strength, endurance, and on-field performance. Recovery, mobility, and proper technique are equally important for maximizing gains and staying injury-free.