Get Ready for the Big Game With This Intense Lacrosse Gym Workout!

Lacrosse season is officially here, and it's time to get serious about your training.

To ensure you're ready for the big game, we've put together a killer lacrosse gym workout that will take your performance to the next level.

This intense exercise routine is designed to give you strength, full speed, and agility—all critical elements of a successful lacrosse player! With this targeted plan in place and proper nutrition fueling your efforts, you can be confident that you have everything it takes to succeed.

Let's dig into this challenging but enjoyable workout program so you can go out on game day prepared!


Take Away Key Points:

  • A successful lacrosse training program includes dynamic stretching, cardio, strength exercises, agility drills, stick work practice, and a well-thought-out training regime.
  • All these factors are essential for achieving the best possible results when playing lacrosse.
  • Gym workouts can help prevent injury and help lacrosse players recover faster after a competition or practice session. Ultimately, regular gym workouts are essential for any lacrosse player who wants to reach their peak performance level.

Explosive Power Lacrosse Strength Workout

Lacrosse is a fast-paced sport that requires skill, agility, and, most of all, strength. To ensure lacrosse players are up to the game's physical demands, athletes should incorporate lacrosse strength training into their weekly training routine.

An excellent first step is ensuring the proper form is in place for all lifts with proper injury prevention protocols.

Exercises like pull-ups and power cleans targeting the large muscles associated with lacrosse movements such as sprinting, jumping, and checking will boost overall performance.

Finally, increasing athletes' core exercise stability through planks and other posture-focused exercises will help improve balance when moving in any direction on the field.

With a regular lacrosse strength training program implemented on top of skill drills throughout the week, athletes will have an improved ability to make plays on both ends of the field.

gym workouts for lacrosse players

Cardio Circuit Training for Lacrosse

Cardio circuit training is an effective and efficient way for lacrosse players to build strength, endurance, agility, and speed.

Circuit training involves performing movements continuously for a set period or a certain number of reps.

The movements are typically divided into upper-body, core, and lower-body exercises, with the intensity and tempo of the exercise increasing as the player progresses through each stage of the workout.

By regularly engaging in cardio circuit training, lacrosse players can maximize their speed, explosive power, and endurance while also gaining muscle tone and strength.

Lacrosse Upper Body Workout

Are you looking to build strength and endurance in your lacrosse upper body? Here is an effective workout you can do:

  • Push-ups – Do at least 3 sets of 10 push-ups, making sure to keep the correct form throughout.
  • Chest flys – Lie on a flat surface and hold a pair of dumbbells with arms apart above the chest. Lower the arms towards each other in front of the chest, then raise back up. Do 3 sets of 10 reps.
  • Bench press – Position yourself on a flat bench press and hold dumbbells above your chest. Lower the weights to your chest, pause for a second, then press back up until your arms are straight again. Aim for 3 sets of 8 reps using medium-weight dumbbells for this exercise.
  • Lat pulldowns – Sit at a pulldown machine with a wide grip bar attached (make sure it's securely fastened!) Pull the bar down to your chin as far as possible and hold for a second or two before returning to the starting position with straight arms. Aim for 3 sets of 8-10 reps with medium-weight loads!
  • Shoulder shrugs – Stand upright with feet hip-width apart, holding a pair of dumbbells down at your sides with palms facing inward. Lift shoulder blades inwards towards each other, then lower back down slowly to starting position - focus on using controlled movements rather than momentum here! Do 3 sets of 12 reps using lightweight loads if possible!

Core Strength Workout

lacrosse goalie gym workout

These are some of the most effective core exercise sets you can do at your local gym for added core strength!

  • Planks – Start in a plank position with elbows at a 90-degree angle, feet together, and back straight, and hold for 1 minute. Make sure to engage all your muscles during this exercise for the best results!
  • Crunches – Lie down on your back with your feet flat on the floor. Place hands behind head and lift shoulders off the ground (keeping neck relaxed). Lower shoulders back down slowly, then repeat! Do 3 sets of 15 reps to use slow and controlled movements throughout your core strength.
  • Reverse Crunches – Start by lying flat on the floor with legs raised in the air (you can keep them together or slightly apart, whatever feels more comfortable!). Now raise your hips up towards the ceiling as far as possible before lowering back down slowly again - aim for 3 sets of 15 reps.
  • Russian Twists – Sit up tall with legs outstretched (straight) and lean back until the torso is 45 degrees from the floor. Hold a ball in both hands and twist side to side, engaging oblique and core muscles throughout each move - go for 3 sets of ten reps here!
  • Mountain Climbers – Begin in a high plank position with arms shoulder-width apart and heels off the ground. Bring one knee forward towards the chest before returning it to starting position, then switch sides - aim for 3 sets of 20 reps alternating between left/right sides every time!
  • Sit Ups - To do proper sit-ups, lie flat on the floor with your knees bent, feet flat, and hands behind your head. Then, draw in your stomach and curl up until your torso reaches an upright position. Reverse the motion to lower yourself back down to the starting position.

Lacrosse Leg Workout

Need to build some strength and explosive power development in your lacrosse legs? Here is an effective workout you can do:

  • Squats – Stand with feet slightly wider than shoulder-width apart, toes pointing forward, and arms outstretched in front of you. Lower body downwards, making sure to keep back straight throughout the exercise. Aim for 3 sets of 10 reps with a medium-weight load if possible!
  • Lunges – Take one step forward while keeping the torso upright and both feet at shoulder width apart. Bend the knees until the front thigh is parallel to the floor before returning to the standing position - complete 3 sets of 15 reps alternating sides each time!
  • Calf Raises – Position yourself on a stair or platform so that your heels hang off the edge. Keeping legs straight and core engaged, raise calves as high as possible, then lower down slowly - aim for 3 sets of 20 reps per side for best results!
  • Step-Ups – Find a bench or elevated surface about knee height and place one foot securely on top (make sure it's secure!). Now press through your heel and lift up onto the surface, bringing the other foot up afterward - aim for 3 sets of 10-15 reps alternating between left leg/right legs each time!
  • Glute Bridges – Lie down on your back with your knees bent and feet flat on the floor. Raise hips towards the ceiling as far as possible before lowering back down slowly again - go for 3 sets of 15-20 reps focusing on using controlled movements throughout the exercise!

Lacrosse Wrist Strength Drills And Forearm Workout

Looking to build strength in your wrists and forearms for lacrosse? Here is an effective workout you can do in the weight room:

  • Wrist Curls – Place the weight of your choice (dumbbells work great!) into your hands and sit down with palms facing upward. Now, using a slow and controlled movement, curl wrists up towards the body before lowering back down again - aim for 3 sets of 10-12 reps on each side!
  • Reverse Wrist Curls – Start this exercise by placing the weight of your choice into one hand and sitting down with your palm facing downward. Now, using a slow and controlled movement, curl your wrist up towards your body before lowering back down again - aim for 3 sets of 10-12 reps on each side!
  • Farmer Walks – Grab two kettlebells or heavy weights and walk forward while keeping your arms at your sides. Make sure to keep elbows bent during this exercise which will help engage muscles even more - go for 3 sets of 40m walks per side!
  • Hammer Curls – Stand with feet shoulder-width apart while holding two dumbbells at arm's length. Keeping elbows close to the sides, curl both weights up simultaneously until they reach shoulder level before slowly lowering them again - go for 3 sets of 10-12 reps per arm!
  • Forearm Plank – Start in a forearm plank position with toes tucked under, shoulders directly over wrists, and abs tight throughout the exercise. Hold the position for 1 minute (or whatever time you feel comfortable with), making sure to keep your core engaged throughout - aim for 3 sets altogether!

Lacrosse Dynamic Stretching

Dynamic stretching is a fantastic way to improve your lacrosse performance, warm up your entire body and reduce injury risk. Here are some dynamic stretches you can do before a game:

  • High Knees – Start by jogging in place with feet hip-width apart, then lift one knee as high as possible before returning to the ground - repeat on the other side and keep alternating for 1 minute.
  • Butt Kicks – Jog in place, but this time, aim to kick heels back towards glutes instead of lifting them! Do this for 1 minute, and keep your feet light and arms swinging too!
  • Squat Jumps – Begin by standing with feet slightly wider than hip-width apart, then lower into a half squat position before jumping up as high as you can go - land softly back into the half squat before repeating the movement - aim for 3 sets of 10 reps each side!
  • Lateral Lunges – Step one foot out wide, then lower down with one leg into a lunge while keeping another leg straight - make sure hips stay stacked over ankles throughout the exercise before switching sides and repeating motion - go for 3 sets of 10 reps per side!
  • Arm Swings – Stand tall with feet hip-width apart, then start swinging arms forwards and backward at an even pace for 1 minute - focus on keeping chest lifted throughout exercise and shoulders away from ears too!


What is the best workout for lacrosse?

The best workout for lacrosse focuses on developing your overall strength and agility. This includes exercises to enhance power, speed, stamina and drills that improve reaction time and coordination.

A comprehensive training program should include a mix of dynamic stretching, bodyweight exercises in the weight room (e.g., push-ups, burpees), plyometric drills (e.g., jumping jacks, box jumps), core exercises (e.g., planks, sit-ups, and crunches), isolated muscle movements (e.g., biceps curls).

How do you train for lacrosse season?

workout routine for lacrosse players

Training for lacrosse season involves a combination of exercise and drills that will improve your overall athletic performance.

To start, incorporate dynamic stretching into your pre-practice warmup to increase flexibility and mobility.

Focus on plyometric exercises such as box jumps, hurdle jumps, and sprints for agility and reaction time.

Does lifting help with lacrosse?

Absolutely! Lifting weights is an essential part of lacrosse training. Best lacrosse weight training can help improve strength, power, and speed, vital to optimal performance in the sport.

Furthermore, it helps reduce injury risk by strengthening connective tissue and promoting better body mechanics so that you can move more efficiently on the lacrosse field.

How do you train like a lacrosse player?

A workout routine for lacrosse players involves developing a combination of strength, power, lacrosse ab workout, speed, agility, and endurance.

What are the best lacrosse workouts for a midfielder?

As a midfielder in lacrosse, warm up with dynamic stretching to increase flexibility. Then incorporate bodyweight exercises such as squats, lunges, and push-ups for muscular endurance and strength.

Lastly, spend time honing your stick skills by practicing passes and shots against a wall or with a partner. With these exercises in your training routine, you'll be ready to dominate the field this season!

What are the best lacrosse workouts for defense?

The best workout routine for lacrosse defensemen is plyometric exercises such as box jumps, lateral hops, sit-ups, and V-jumps are great for explosive movements that help give you an edge on the field.

Focus on honing your athletic skills with wall passes and footwork drills to ensure you're ready for game day. Exercising with a single-arm dumbbell can help you a lot here!

How to build a women's lacrosse workout plan?

Building a women's lacrosse workout plan starts with considering your goals. Once you decide on your goals, warm up with dynamic stretching to increase mobility and flexibility. Then add exercises like squats, lunges, and push-ups for muscular endurance and strength.


In conclusion, a lacrosse gym workout provides an excellent opportunity to get into better shape and develop the skills needed to compete at a higher level.

Through strength training, agility drills, and stick work practice, you can improve overall athleticism and build the physical and mental strength necessary for success on the lacrosse field.

With these exercises combined in your workout plan, you will be ready to take on any challenge that comes your way!

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