Strength and Conditioning for On-Field Domination In Lacrosse

The following is a list of questions that are asked frequently by our readers:


What do I need to get stronger?


How much time will it take me? (Time commitment, time investment, or some other factor?



Do I have to go out and buy equipment? Can I just use my own gym equipment? Or am I limited to what’s available at the gym?


How do I set up my training? Is there any sort of routine? And how do I modify it if needed?


What exercises should I perform during each session and when should they be performed? Should I focus on one exercise or several different ones throughout the day?


Are there specific days where I train specifically for lacrosse, such as before practice, after practice, or even during games/practice?


How many times per week should I train? How often do I train?


Which type of workouts should I choose? Is it better to work with weights or machines?

What about free weight exercises, bodyweight movements, etc.?


If I’m going to start working out, which kind of equipment would be best for me and what is the most appropriate way to pay for it?


What about diet? Should I eat a bunch of protein and carbs before working out? Should I eat after I work out? How much and what kind of food should I be eating on a regular basis?


What about supplements? Should I be taking protein shakes or other types of supplements? Which ones are best and why?


What do I do to prepare my body before actually getting started?

These are just a few of the questions that we get asked on a regular basis. There are many more that you may need answered as well. Fortunately for you, this is the place to get all of your questions answered.

You see, you may have read countless other “lacrosse workout” guides. Or you might even have bought one of those lame exercise programs from TV. (And if you did, I’m sorry…) But none of those can even compare to what you’re going to learn here today.

This guide is extremely detailed yet extremely easy to follow. And it has everything that you need to know in order to get stronger, faster, and more powerful for lacrosse.

Let me tell you an important fact about lacrosse…

It’s a physically demanding sport.

That means that in order to play it well, you have to be in good shape.


Because if you’re not in good shape, you won’t be able to keep up with the demands of the sport. At the youth level, this means that you won’t be able to run as fast, change directions quickly, or get up as quickly after a fall. At the high school and college levels, this means that you won’t be able to run as fast or for as long, change directions quickly, get up after a fall, or even get off a shot. And at the pro level, it means that you won’t be able to get up at all!

Strength and Conditioning for On-Field Domination In Lacrosse - gym fit workout

Now I’m sure you’re familiar with the last example above.

Sources & references used in this article:

Strength and Conditioning Recommendations for Female GAA Athletes: The Camogie Player by JD Duggan, J Moody, PJ Byrne… – Strength & Conditioning …, 2020 –

Lacrosse: The development of Lacrosse in Sweden and the Netherlands: A trainers guide way by L Hoffer – 2012 –

Lacrosse History, a History of One Sport or Two? A Comparative Analysis of Men’s Lacrosse and Women’s Lacrosse in the United States by MC Wiser – The International Journal of the History of Sport, 2014 – Taylor & Francis

Applied anatomy and biomechanics in sport by TR Ackland, B Elliott, J Bloomfield – 2009 –

Lacrosse: A history of the game by DM Fisher – 2002 –

A brief review of handgrip strength and sport performance by J Cronin, T Lawton, N Harris, A Kilding… – … & Conditioning …, 2017 –

Rationale and implementation of anterior cruciate ligament injury prevention warm-up programs in female athletes by J Shea, PES PICP

Rape-free versus rape-prone: How culture makes a difference by DP Bien – The Journal of Strength & Conditioning Research, 2011 –