Lacrosse Player Conditioning Drills
Lacrosse is all about speed, agility and bursts of power. This means that to get the best out of yourself, you need to get your workout regime to include all of these things to improve.
Here are a few great conditioning drills you can use to refine their skills.
Box Variations
Set out a few cones to make boxes. The aim of each drill is to improve agility as well as marksmanship.
Corner to Corner
Each player takes it in turns to go around the box from corner to corner. You can do this as a simple sprint challenge or you can mix it up by incorporating backpedals and shuffles. This exercise is about footwork and speed so watch everyone for tips on how to improve yourself.
Mirror Image
Add another two cones to create two equally sized adjoining boxes. Now two players must move around the box following the same pattern but as a mirror image. You can map any movements you like but to make it harder, only tell one player what the routine is.
Sprints
These exercises are about speed and power; race against each other and the clock.
Basic
Set out your start line and sprint to the finish line.
T-Shape
Set out cones in a T-shape. Speed to the top center cone, sprint to the left, then across to the right.
Weighted
Pile up some weights with the heaviest at the bottom. Sprint to the finish line with the lightest weight, set it down and then return for each weight one at a time.
Squats
If there is one movement that is the most important for power and speed, it is the squat. There are so many different squat drills you could do and they are quite easy to design yourself, but here are a few ideas.
Air Squats
The simplest squat to do: just set your feet at the same width as your hips and get squatting.
Speed Squats
Using the same motion as the air squat, speed up the process by bouncing your feet out a few inches as you sink into the squat. Explode out of the squat and bring your feet back to their original position.
Burpees
Sink into your squat then put your hands down to make a plank. Jump your feet back, push up with your hands and reach for the stars. This is a fast exercise and you shouldn’t be in the plank for more than a second.