Lacrosse is extremely demanding on the body and most athletes' schedules. You must work to play at an elite level while juggling games, practice and school work. However, it is unwise to skip workouts during the season. (See The In-Season Lacrosse Workout You Need to Do.)
In-season training is essential if you want to stay strong and healthy all season long. It will maintain your muscle strength and size, and reduce tendon stiffness, which can result in tendonitis or tendonosis. In-season workouts have been proven to help maintain speed in soccer, which has similar demands as lacrosse.
Luckily, maintaining your strength and health can be achieved with as few as two workouts per week. But you cannot perform just any workout. You need to follow specific guidelines to prevent overtraining and fatigue.
Lacrosse Workout Guidelines
- New exercises should not be introduced, because they might cause soreness and performance-impairing residual fatigue.
- Eccentric loading should be minimized to limit muscle soreness. Exercises that have a considerable eccentric component, such as Lunges and RDLs, should be performed with light weight and for fewer sets and reps.
- Compound movements, including Squats, Presses and Pulls, should be your primary exercises.
- If time is scarce, most exercises can be performed in a superset fashion.
- Do a minimum of two full-body workouts, or one upper-body and one lower-body workout each week.
- Work out on non-consecutive days, ideally the day after a game.
- Athletes who don't get much playing time should train three days per week if time allows.
Sample Lacrosse Workout
- Foam Roll
- Dynamic Warm-Up
- Leg Lowering x 2 each side
- Quadruped Fire Hydrants x 30 seconds each side
- Quadruped Flexed Hip Adductor Mobility x 30 seconds each side
- Quadruped Bird Dogs x 30 seconds each side
- Spiderman with Thoracic Rotation x 20 yards
- Alternating Heel Grabs x 20 yards
- Inchworm to Push-Up x 20 yards
- Banded Pull Aparts x 20
- Overhead Squat (with Dowel, Barbell, PVC) - 2x10
- A1) Dumbbell or Barbell Snatch - 3x3 (focus on speed and explosion)
- A2) Terminal Knee Extensions - 2x15 each leg
- B1) Pull-Ups - 2-3x8-12
- B2) Dumbbell Bench Press - 2-3x8-12
- C1) Dumbbell Lateral Raise - 2x12-15
- C2) Manual Neck - 1x12 each direction
- D1) Core
- E1) Stretch
 Ronnestad B R, Nymark B S & Raastad T. "Effects of in-season strength maintenance training frequency in professional soccer players." J Strength Cond Res. 2011.
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