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Sports training

Strength workout for lacrosse: power, legs, hamstrings, groins and rotation

No strength programme has been tested in lacrosse, so this session borrows what works in other field sports: strength training cuts sports injuries, programmes with the Nordic exercise go with fewer hamstring injuries, the Copenhagen exercise cut groin problems in footballers, and landing work protects knees. Shot speed went with how far players could throw a medicine ball, so rotation through the hips and trunk gets its own block. Players in contact games add the neck work. You need a barbell and rack or dumbbells, a pull-up bar, a light band, a landmine or cable, and a partner or anchor for Nordics.

50 minIntermediate17 movesA wall · A band · A barbell · A bench or box · An anchor point · Pull-up bar · A dumbbell · A kettlebellCalves · Hip flexors · Adductors · Hip abductors · Glutes · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Skipping2 min
    Beginner · Calves, Hip flexors, Quads · 3D demoEasyEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  2. World's greatest stretch3 each side
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoReach up and turnEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off
  3. Side-to-side leg swings8 swings each leg
    Beginner · Adductors, Hip abductors · 3D demoSide to sideHarder: Lizard pose (Utthan Pristhasana)
  4. Lateral band walk10 steps each way
    Beginner · Hip abductors, Glutes, Quads · 3D demoKnees outEasier: Hip abduction machineHarder: Lateral band walk, band at the feet

Jumps and landings

Rest 60 to 90 s between sets

  1. Lateral bound (skater jump)3 × 4 each side
    Beginner · Glutes, Quads, Hip abductors · 3D demoPush sideways, land on the outside leg and stick itHarder: Box push-off jump
  2. Single-leg hop and stick2 × 5 each leg
    Intermediate · Quads, Glutes, Calves · 3D demoKnee over the middle toes; hold 2 sEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding

Power

Rest 2 min between sets

  1. Hang power clean4 × 3
    Advanced · Glutes, Quads, Hamstrings · 3D demoOnly once a coach has taught you the lift; otherwise 3 × 5 light weighted jump squatsEasier: Smith machine hang power cleanHarder: Power clean

Legs

Rest 2 to 3 min between sets

  1. Barbell back squat4 × 4 to 6
    Advanced · Quads, Glutes, Hamstrings · 3D demoTwo lighter sets first; stop 2 to 3 reps short of failure. Or goblet squats, 3 × 8Easier: Bodyweight squatHarder: Overhead squat
  2. Rear-foot-elevated split squat (Bulgarian split squat)3 × 6 to 8 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoFront knee over the middle toesEasier: Reverse lungeHarder: Split squat jump

Hamstrings and groins

  1. Nordic curl2 × 5 in week 1, building to 3 sets of 12, 10 and 8
    Advanced · Hamstrings, Glutes · 3D demoLower as slowly as you can and catch yourself on your hands. Our hamstring and groin workout has the full build-upEasier: Slider hamstring curlHarder: Full Nordic curl
  2. Copenhagen plank1 set each side, 3 to 15 reps
    Advanced · Adductors, Abs, Shoulders · 3D demoStart with the short lever: top knee on the benchEasier: Hip adduction machine

Rotation

Rest 60 s between sets

  1. Landmine 180 (landmine rotation)3 × 6 each side
    Intermediate · Abs, Glutes, Back · 3D demoTurn from the hips with long arms, as in a shotEasier: Cable press and rotationHarder: Barbell pike rollout
  2. Half-kneeling Pallof press2 × 10 each side
    Beginner · Abs, Glutes, Shoulders · 3D demoDon't let the band turn youHarder: Pallof press

Upper body and neck

  1. Chin-up3 × 5 to 8
    Advanced · Back, Biceps, Forearms · 3D demoFull hang to chin over the bar. Or chest-supported rows, 3 × 8 to 12Easier: Assisted pull-up (machine)Harder: Weighted pull-up
  2. Face pull2 × 15
    Intermediate · Shoulders, Back · 3D demoThumbs backEasier: Prone Y-T-W raisesHarder: Tuck back lever
  3. Farmer's carry2 × 30 m
    Beginner · Forearms, Abs, Shoulders · 3D demoTall and bracedHarder: Suitcase carry
  4. Isometric neck holds (four-way)3 holds of 10 s each direction
    Beginner · Neck · 3D demoFor contact games. Build the pressure slowly; stop for pain, dizziness or pins and needlesEasier: Chin tuckHarder: Chin tuck with head lift

Tips

  • Off-season: 2 or 3 sessions a week; in season, 1 or 2, with no heavy legs, Nordics or hard jumping in the 48 hours before a game (our suggestion).
  • Conditioning is separate. In one study, high-school girls added sprint intervals 3 times a week to their lacrosse training: 10 to 14 sprints of 40 m; 2 to 3 sets of 10 to 12 sprints of 15 m; or 3 to 4 shuttle runs.
  • Treat the first 7 to 10 days back after a break as a gentle lead-in, and never use exercise as a punishment: 9 college lacrosse players were admitted to hospital with rhabdomyolysis after one conditioning session. Dark pee with severe muscle pain needs medical help the same day.
  • Neck training builds neck strength; it hasn't been shown to prevent concussion.
  • With groin pain now, use our groin strain guide first and leave out the Copenhagen exercise.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

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Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the strength workout for lacrosse: power, legs, hamstrings, groins and rotation take?

About 50 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A band, A barbell, A bench or box, An anchor point, Pull-up bar, A dumbbell, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 13 of its 17 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.