Pioneer Valley Youth Sports and Fitness Institute

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Off-Season Lacrosse Conditioning

Sprinting, changing direction, passing and shooting with accuracy are aspects one will encounter when playing or watching a lacrosse game. Foot work and hand-eye coordination are necessary, yet, the fast-paced demand of lacrosse incorporates multiple energy systems, which requires the athletes to be well conditioned.  Knowing how to preparer for lacrosse season and its conditioning demands are vital.

The typical high school lacrosse season runs from mid-March through mid-June which hopefully includes post-season play. In order to be at peak conditioning levels a ten to twelve week off-season conditioning season is appropriate. The focal point of the conditioning lies with a few areas, agility and foot work, speed development, and sport-specific conditioning. All workouts begin with an appropriate dynamic workout in order to increase core temperature and prepare the body for movements that will be addressed during the workout.

Agility, as I define it, is the ability to change directions quickly in a controlled manner. Within that definition the importance of foot work is extremely necessary. The use of an agility ladder allows athletes to carry out a series of movements that require proper form, technique, and control while the legs and feet follow through various patterns in multiple directions (table 1).  Following the agility ladder, work regarding the appropriate biomechanics of changing direction should be addressed which helps athletes keep body control and reduce the potential risk of non-contact injuries (i.e., ACL tears, sprains).

The speed development section of the workout should concentrate on proper running mechanics through all phases of sprinting, most specifically on first step explosion and acceleration. Drills that emphasize appropriate hip extension, knee punch, stride length and body position should consistently be re-enforced (table 2). All drills are kept to 10-15 yards in distance, maximum explosion and detailed technique is emphasized. Rest periods between each repetition are long, such as, walking back to the starting point of each repetition, athletes will not execute appropriately if fatigued. 

Sport-specific conditioning follows the speed development section of the workout. This section focuses on conditioning the athletes specifically for the energy demands of lacrosse. Rest periods between drills vary from a 1:2 to 1:3 work-to-rest ratios.  Active recovery can be used as rest, such as, light jog back to the starting point of each repetition, light movement in a different direction, or balance work. Tables 3 and 4 provide examples of a conditioning workout that has been used by Glenn Harris, Head Strength Coach at Boston University.

Lacrosse is a multi-directional sport that requires a high aptitude of agility and foot work while placing a high demands on multiple energy systems of the body. Through the course of a ten to twelve week comprehensive conditioning program athletes can prepare themselves for the rigors of the season. An emphasis on speed development and agility mechanics will allow athletes to be explosive and give them the ability to change direction in an efficient manner while reducing the risk of non-contact injuries. The use of agility ladders will prepare the feet, legs and body for the multitude of positions that occur when reacting to game situations on the field of play.  During sport-specific conditioning, drills that require athletes to change directions and place sport-specific work-to-rest ratios on the athletes will best prepare them for the competitive season.  

Len Haggerty is a Sports Performance coach operating STRIDES Performance & Wellness, Inc. in Northampton, MA. He provides an experience for youths, athletes, and adults of all ages and abilities to discover their athletic potential. Len can be reached at len@strideshpi.net to answer any questions regards to sports performance and conditioning.