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6 Conditioning Drills to Prepare for Lacrosse

Conditioning Drills to Prepare for Lacrosse

Lacrosse is one of the most difficult sports to train for. If you get tired easily, your performance will decrease and it might be time to go on a break or change out with another player who has more energy. Lacrosse involves a wide variety of movements including starting, stopping, sprinting and walking so unless you’re in shape before playing lacrosse then there’s no way that fatigue won’t set in quickly! The following list are some great exercises designed specifically for someone training their body for ultimate success:

Lacrosse Conditioning Drills

Pretend Lacrosse

I recommend all lacrosse players try to do this go-to drill. Bring a bucket of balls and get out on the field with your position in mind. Start off by doing what you would normally be doing for 30 seconds, like sprinting around trying to find open space or getting some shots off as an attackman. Once you have that under control then it’s time for another round! Avoid making any mistakes during these rounds because if you screw up too much than just take ten minutes break before starting again from where ever left off at last time though. After shooting practice is done I usually end my workout sessions with 10 quick pushups followed by stretches so we can make sure not one inch of our body was missed training over the week.

I would always start at the goal line, then sprint down to one side of the field. I would stop and pretend to play some defense before going back upfield in order to get open for a pass from my teammate.

The first thing we do is head straight toward our opponent’s end zone – not their goalie or anything like that but rather right into where they’re waiting with all those big guys who might want nothing more than an opportunity t squash you like a bug! The key here is speed: If your team doesn’t have it when you show up on game day, don’t even bother showing up because there will be no point.

100M Sprint Every Minute

I’ll be honest, running a mile without stopping sounds almost impossible. But it’s not that bad if you sprint! I found this out by doing some research online and tried to implement my findings into practice as soon as possible. The first step is pretty simple – find an open track or football field with lines on the ground so you know when to stop your timer at 100 meters (or yards). Use your phone or watch for timing; then get ready before starting off in a full-on sprint from start line A all the way over to finish line B where whatever time it says after 16 minutes is what counts for how fast your average speed was throughout those 16 minutes. Pretty cool right?

Long Run

Running is a great way to get in shape and improve your health. While most conditioning should consist of high intensity exercise such as sprinting, there’s also time for slow-and-steady runs. I would recommend incorporating these once a week into your routine with set goals like running for 30 minutes without stopping but at an easy pace you can maintain the whole time. You could work up to 60 or 90 minutes just by setting long term goals!

Jump Rope

Jumping rope is a common component of lacrosse conditioning programs, but it can be boring. I recommend incorporating music or some other form of entertainment to make the time go by more quickly and maintain your interest in jump roping. To get started with jumping over an extended period, try intervals like 1 minute on and one minute off for 10-20 rounds total.

Jumping rope should become a staple of your lacrosse conditioning program if you are not already using it. There are so many different benefits derived from its use including building up stamina which will help when playing lacrosse where you have to sprint often as well as teach footwork skills.

Hill Run

It’s easy to add more resistance into your running with hill runs. Find a steep slope and run up it as fast as possible, then walk down the other side of the hill and repeat until you reach your goal number or can’t physically go any higher! For even harder workout, wear lacrosse pads while climbing uphill for added weight on legs that will make them stronger after just one session!


The next time you’re feeling a little sluggish and want to perk up, try running stairs. I used to dread my lacrosse practices ending with me sprinting up stadium steps as fast as possible. But soon enough it became one of the best things about games when I was much more conditioned than opponents on other teams. So if you have some sets of stairs around your own house or in town that are relatively easy for walking down, go out and see how many times you can run them either way- up then back down or vice versa. Then test yourself by seeing how high off the ground you can jump each step at least once before landing again on solid flooring below!

Last modified: May 10, 2021