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.

​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

​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.

​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

​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!