Training Tips

4 Keys to Lacrosse Strength Training

Rob Svarich
November 8, 2023

Lacrosse is a game that demands speed, agility, and strength. To excel in this dynamic sport, you need to elevate your fitness to the next level. At Elite Athlete Training Systems (E.A.T.S.), we understand the unique requirements of lacrosse. Our comprehensive lacrosse strength training encompasses lower-body, core mobility and upper-body workouts. It's designed to equip you with the strength, agility, and explosion necessary to dominate the field.

Lower-Body Strength and Agility

In the world of lacrosse, your legs are your powerhouse. They are the driving force behind those lightning-quick sprints, agile dodges, and explosive shots. We focus on lower-body strength and agility to unlock your full potential.

Box Squats: These compound exercises target your legs, glutes, and lower back. Squats build lower-body strength, crucial for those rapid movements.

Nordic Curls: Fundamental exercise for lacrosse players, helping to enhance hamstring strength and stability while reducing the risk of injury. Incorporating these curls into your training routine can significantly improve your on-field performance, agility, and overall strength.

Hex Bar Deadlifts & Banded Deadlifts: Deadlifts work on your core, lower back, and legs. They are essential for developing explosive power.

Building a Rock-Solid Core

A strong core is the backbone of your performance in lacrosse. It offers stability during dodges, shots, and defensive plays. E.A.T.S. emphasizes core strength for lacrosse players.

Planks: The stability provided by planks improves your ability to maintain control of your body during quick directional changes.

Russian Twists: This exercise enhances torso rotation, crucial for accurate passes and dodges.

Medicine Ball Throws: Strengthening your core with medicine ball throws contributes to powerful shots and checks.

Upper-Body Strength for Precision and Control

Upper-body strength is vital for precise stick control, passing, and checking in lacrosse. E.A.T.S. integrates upper-body workouts into our lacrosse training program.

Row Variations: A strong back is the true foundation for upper-body strength. Rows are vital for stick control and powerful shots.

Standing Banded Horizontal Press: An athletic movement focusing on speed and power in your primary pushing muscles.

Bench Press: This exercise enhances your chest, triceps, and shoulders. It's a great choice for improving your stick skills.

Agility and Functional Range Conditioning

Lacrosse players must be agile and coordinated. To stay ahead of the competition, we incorporate agility and mobility exercises into our training program.

Functional Range Conditioning: Vital for lacrosse players, as it enhances mobility, flexibility, and joint health, allowing for improved performance and injury prevention on the field.

Box Jumps: Box jumps enhance your explosive power, crucial for getting an edge in a fast-paced game.

Stability Sled Pulls: Sled pulls are an essential component of a lacrosse player's training regimen, offering a highly effective way to build lower-body strength, power, and speed.

In the fast-paced world of lacrosse, a well-rounded training regimen is the key to excellence. E.A.T.S. covers all the small details, from workouts tailored to your sport, injury prevention, and the strategies needed to train elite lacrosse players. If you're committed to dominating the lacrosse field, we're here to guide you every step of the way. Contact E.A.T.S. to get started with your athlete assessment.

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If you're looking to grow muscle, increase explosiveness and practice result-driven routines to make an impact for your next sport season, hit the link below and train with us today!