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Women's Lacrosse Training Tips: A Modern Twist
Photo of Brian Halligan

Getting ready for the upcoming Lacrosse season should include a mix of cardio and strength workouts, as well as ball throwing, catching and stick training to improve your game. If you’re a bit sick of the typical 5-mile endurance run or the boring wall-ball routines, here’s a few tips to put a modern twist on your Lacrosse workout.



Growing tired of facing that wall for twenty minutes a day with the same old routine? Shake things up by adding a some twists and movements to your wall ball routine. Try moving laterally back and forth in front of the wall, alternating hands and leading passes. Give it an extra twist by throwing right, and then run left facing the wall. Then try throwing left, followed by running right facing the wall again. Alternate your classic stationary wall balls with these fast-paced moving routines for Lacrosse training that keeps you on your toes.



Bust out those agility ladders to hone-in your quick Lacrosse movements. Kick up your boring routine by stepping outside of the box, or rather – the ladder. Working not just inside, but also outside the agility ladders will improve your quick-stepping abilities and speed. As you are moving from an agility routine and stepping outside the ladder, have a teammate toss you a ball. Learning to stay alert to catch while still maintaining your foot coordination will keep you upright and moving efficiently in your Lacrosse game.



Skip the long-distance runs and focus on short, powerful sprints to up your endurance this season. Lacrosse is all about speed and power on the field, and the faster your running time is, the quicker you’ll be to make the goal. Try sprint intervals in sections of 20-40 seconds full power, and then recover at a jogging pace for 45 seconds to 1 minute. Sprints will not only improve your running abilities, but also up your endurance and better your heart health.



Not literally chopping ropes, of course. Put the axe down. But, the whole “chopping” action will get your core strong for those quick Lacrosse movements. Get set-up in the gym with a cable machine at your side and a pad until your knee furthest away from the cable machine. Set the cable weights at a level comfortable for you (but still challenging), kneel down and start chopping. Put the ropes across your body in an angled motion, tightening your core. Sound confusing? Check out a video of this core training drill here.



Intervals are fun if you make them fun. You’ve got your interval sprints going on to improve your Lacrosse speed and endurance – but interval training can also be applied to several other workouts. Try interval rotations with push-ups to side-shuffles across the field and throw in some stationary squats for an extra boost of power. Intervals are great for your cardio and endurance – but combining them with strength training and weights will be even more beneficial for the Lacrosse season.

As the women’s Lacrosse season approaches, training becomes imperative to prepare for success. By putting a modern twist on your old routines, you’ll not only stay interested in your training, but also improve your agility and performance to make for a great season.

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