| Getting stronger for lacrosse |
Why is it important to develop strength for your lacrosse game? It will make you shoot
harder, deliver crisper passes, increase your first step explosiveness, as well as helping you
develop an overall stronger base to build upon.
Start by gauging where you are at now. This doesn't have to be rocket science. It can be as simple
as documenting how many repetitions of a certain exercise you can perform in a certain time
period. If you are a youth level player or beginner at training, start with simple assessments using
body weight exercises (example below). More advanced players or folks who have been around the
weight room may want to incorporate some advanced exercises. Bottom line: If it can be measured,
it can be improved! Example: Document the following
Push ups in 30 seconds=__________
Crunches in 30 seconds=__________
If regular push ups are difficult --scale back to modified push ups from the knees, or even to push
ups leaning into the wall.
Once you have assessed your current ability, start off slowly by utilizing body weight training. Body
weight squats-pull ups--crunches--planks--lunges will be your building blocks. Once you have a
comfort level and feel confident that you have developed a good base with body weight (BW), you
can progress by adding some balance and weight challenges to these same exercises.
Plyo push ups- BOSU push ups-Stability ball planks and push ups- Jumping pull ups-Lunges onto
BOSU- Squats on balance domes, wobble boards, with medicine balls, etc.-
Many progressions and variations follow. Detailed workouts and progressions can be found in
members area or in store. Click here for a great example of incorporating the plank and stability ball.
(Find Stability ball -under products then select first video under it- Prone Hold w/ resistance)
Revisit your assessment often to track your improvements. Shift to a sport specific measure like
clocking your shot speed or seeing how many balls you can scoop and shoot in 30 seconds.
You can now progress to using dumbbells, cables, bands, and possibly Kettle bells and heavier
loads based on strength and experience. Again-templates and guides for ramping things up at this
level for lacrosse can be found on membership pages.
You will find as you go forward-you can apply the same principles with speed- agility -and footwork
drills(measure jump distances and repetitions, dash times, shuttles)--and work all around to
become a better player on the field. Good Luck!!
harder, deliver crisper passes, increase your first step explosiveness, as well as helping you
develop an overall stronger base to build upon.
Start by gauging where you are at now. This doesn't have to be rocket science. It can be as simple
as documenting how many repetitions of a certain exercise you can perform in a certain time
period. If you are a youth level player or beginner at training, start with simple assessments using
body weight exercises (example below). More advanced players or folks who have been around the
weight room may want to incorporate some advanced exercises. Bottom line: If it can be measured,
it can be improved! Example: Document the following
Push ups in 30 seconds=__________
Crunches in 30 seconds=__________
If regular push ups are difficult --scale back to modified push ups from the knees, or even to push
ups leaning into the wall.
Once you have assessed your current ability, start off slowly by utilizing body weight training. Body
weight squats-pull ups--crunches--planks--lunges will be your building blocks. Once you have a
comfort level and feel confident that you have developed a good base with body weight (BW), you
can progress by adding some balance and weight challenges to these same exercises.
Plyo push ups- BOSU push ups-Stability ball planks and push ups- Jumping pull ups-Lunges onto
BOSU- Squats on balance domes, wobble boards, with medicine balls, etc.-
Many progressions and variations follow. Detailed workouts and progressions can be found in
members area or in store. Click here for a great example of incorporating the plank and stability ball.
(Find Stability ball -under products then select first video under it- Prone Hold w/ resistance)
Revisit your assessment often to track your improvements. Shift to a sport specific measure like
clocking your shot speed or seeing how many balls you can scoop and shoot in 30 seconds.
You can now progress to using dumbbells, cables, bands, and possibly Kettle bells and heavier
loads based on strength and experience. Again-templates and guides for ramping things up at this
level for lacrosse can be found on membership pages.
You will find as you go forward-you can apply the same principles with speed- agility -and footwork
drills(measure jump distances and repetitions, dash times, shuttles)--and work all around to
become a better player on the field. Good Luck!!
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