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Off-Season Workouts

by Mike

Since it looks like I am the first to post I would just like to thank you Jamey and Simply lacrosse for this nice web site. Yes I am a stickbrain too! Thank you and keep up the good work.

Here is the workout plan we use in the off-season.


Complete 3-4 programs per week on a rotating basis. Performing these exercises together in groups will help to encourage you to finish them. Warm up with a 1 mile jog, jump rope, ride a bike or complete the agility drills listed.

The warm-up should last around 10 minutes. Rest between reps the same amount of time it took you to do the rep. Make sure you stretch before and after you workout.

Agility Drills: (About 15 yards up and back)

- Jog 60%
- High Knees
- Side shuffle
- Crossovers
- Back Pedal
- Sprint

Program 1: (1920 yards in total)

- 4 forty yard sprints
- 4 sixty yard sprints
- 4 eighty yard sprints
- 4 one hundred yard sprints
- 2 two hundred yard sprints
- 1 four hundred yard sprint

Program 2: (2400 yards in total)

- Sprint the straight away and jog the curves around a quarter mile track. Complete 6 laps.

Program 3: (2800 yards in total)

- 4 four hundred yard sprints
- 4 two hundred yard sprints
- 4 one hundred yard sprints

Program 4:
(1760 yards in total)

- A one mile timed run. Complete this once a week as a test of your progress. I will require a sub-8 minute mile at the start of the season.

Stick Skills:

I recommend completing this workout EVERYDAY that you are not otherwise playing or practicing (short sticks AND long poles). The off-season is THE BEST TIME to work on you stick skills, particularly with your OFF-HAND. You will complete this as a wall ball workout. You should challenge yourself with your speed and keep you feet moving during the workouts and work on the recommended dodges. Stretch your forearms, chest and shoulders before and after you do this.

- 40 right-handed
- 40 left-handed
- 40 catch right, throw left (split dodge)
- 40 catch left, throw right (split dodge)
- 20 catch right, throw left (roll dodge)
- 20 catch left, throw right (roll dodge)
- 20 right-handed quick-sticks (no cradle)
- 20 left-handed quick-sticks (no cradle)
- 20 throw with 2 hands catch with 1 (right)
- 20 throw with 2 hands catch with 1 (left)

You should also independently work on your dodges as well as shooting. A good rule-of-thumb is to take at least 20 shots for every shot you expect to take during a game. Vary your speeds, work on placement and most importantly shoot with BOTH hands. Again this applies to shorties and longpoles!

Happy Laxin!

Comments for Off-Season Workouts

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Apr 24, 2012
In response to comment below about Girl's weights
by: Will

Girls should lift because it is good injury prevention. Also, never assume that lifting automatically means mass gains. In males, because they have more testosterone, muscle mass tends to increase as a result of weight lifting. For girls, there simply is not enough for the muscles to increase in size. However, the muscles will be trained to be stronger and more reactive, which is what you want.

Dec 08, 2011
Nice plan
by: Anonymous

This is a very intense workout, I've done something like this for football but not as much, this will really help distinguish how a good a lacrosse player is, conditioning is everything and it makes the world of difference!, thanks for this

May 09, 2010
by: Mike

Any ideas on weights for girls at the high school level? I love the tips for endurance, speed etc. But as I read lax magazine, I noticed that many of the girls incorporate weights. No one says how though. I am a new coach and assume my HS girls would not work weights like the football team. They need strong core, legs, forearms, etc but not all the mass. Any tips?

Jan 15, 2009
by: Anonymous

I love that you require a sub 8-min mile at the start of the season... do you coach high school?

Aug 19, 2008
Awesome =)
by: Leelee

This is a great plan. I will definitely be doin this tomorrow morning. Thanks for posting.

Feb 29, 2008
wat else
by: Anonymous

wat else would you do for your upper body?

Nov 22, 2007
Excellent Work Mike
by: Jamey Long

Thank you Mike for the kind words and more importantly for the contribution. This is exactly what I am looking for. Nicely detailed, and very useful.

Thank you very much for helping out. This is exactly what is going to make this site very special.

Please feel free to contribute anytime. Looking for more of the same, and in other areas such as lacrosse drills, etc...

Thanks again,


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