GHENT LACROSSE
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Becoming an athlete

Lacrosse is a beautiful sport where every type of athlete will shine. You don't have to be the biggest, strongest, or fastest but you have to be a hard worker!

It is important to know the different muscle groups in your body and to understand how they are used when you play Lacrosse.
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​Core strength

  • Key to transferring power from your lower body to your upper body
  • Stronger shots & passes
  • Stronger core means you can sprint faster and longer
  • With a stronger core you will be able to control your body better when being pushed by a defender
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​Upper body - chest, shoulders and arms

  • • ​You need strength and dexterity to catch, pass and shoot past a goalie and pecs, biceps and triceps are vital in all of these areas
  • • Strength in this area will help you withstand physical play and help you hold your position without losing possession of the ball.
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​Lower body - hamstrings, quads and calves

  • The muscles in your leg are vital to your success in Lacrosse
  • You need to develop your running, explosiveness and your ability to anchor in a position without getting pushed off of it
  • Footwork and agility training will help you dodge and defend more efficiently
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​Back and neck

  • ​• Carrying a Lacrosse sticks while running at full speed will put pressure on your back and neck
  • • Medicine ball exercises will help you grow your back and neck muscles
  • • Only do light exercises and don’t over work these muscles

Top 10 Lacrosse exercises

  1. The plank - Best exercise to strengthen your core (do both front and side planking).
  2. Jump rope - This gives you good cardio and works your forearms, calves, quads, and more...
  3. Ladder exercises - Great for working your agility and footwork (e.g. "Icky Shuffle" and "two feet in - two feet out")
  4. Ab workout - Having a strong core is vital in Lacrosse (check out the next section below in order to keep a varied workout)
  5. Interval running - This exercise is great to build your top speed and work your cardio. Jog for 1 minute - sprint for 10 seconds - jog for 1 min - sprint for 10 seconds - .... - Feel free to adapt these times depending on your level.
  6. Jumping squats & jumping lunges - These two exercises work on your speed, strength and power. Adding the jumping part will help your explosivity.
  7. Push-ups, pull ups and biceps curls - These exercise build your chest, shoulder and arm region which you'll need to push away other players to make powerful dodges.
  8. Forearm curls - Stick skills come from the wrists and so work your forearms to take your fakes, face-offs and shots to the next level.
  9. 5 km jogging (slow pace) - These are key to build your endurance and maintain your physical conditions.
  10. Yoga & stretching - Rest and muscle recovery is just as important as the workout itself. So take the time stretch and roll your muscles with a roller to optimal recovery.
  11. There are of course countless more exercises which you'll need to become a great Lacrosse player, so keep your workouts varied, do your research and make sure to eat and drink healthy! Remember to be safe and see a doctor if you are in pain!
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Trainingen
​

Blaarmeersen
Strandlaan 24, 9000 Gent

U11 mix
​

 Vrijdag
​18u30-20u

​@Blaarmeersen

U15 boys & U15 Girls​

Woensdag en Vrijdag 18u30-20u
​@Blaarmeersen

Gazelles en Goblins

Woensdag en Vrijdag 20u-22u
​@Blaarmeersen
  • Home
  • About us
    • Our history
    • Our track record
    • In the news
    • Become a member
    • Health Insurance
    • The Parent Community
  • What is Lacrosse!?
    • 1000 years of history
    • Men's Lacrosse >
      • Equipment
      • Field & Box Lacrosse
      • PLL - NLL - NCAA - MLL
      • How to string >
        • General concepts
        • Detailed videos
      • Wallball
      • Highlights & games
    • Women's Lacrosse >
      • Equipment
      • History of women's Lacrosse
      • Wall-ball
      • Highlight videos
    • Rules & officiating
    • Buying Lax Gear
    • Grow the Game
    • Getting in shape
  • Start-to-Lax
  • Teams
    • Our zebras
    • Ghent Gazelles
    • U19 meisjes
    • Ghent Goblins
    • U15 jongens
  • Belgium Lacrosse
    • The Federations
    • Men's National Team
    • Women's National Team
    • Boy's National Team
    • Girl's National team
  • KGC
  • Partnerships
  • Contact us!