Off-Season‎ > ‎

1. Introduction

As a Belmont High School Lacrosse player I expect you to be a fierce competitor and play for the entire game. To do this you have to be in better shape than your opponent. During your workouts, work as hard as you can for as long as you can and never quit. This will get you in great shape for the season and will help you get toned if you work very hard at it.

Everyone is going to have a different starting point. The main thing I want you to focus on is IMPROVEMENT!!!! During the season we’ll spend 20-30 minutes of running/conditioning at every practice. Maintaining your fitness level takes less effort than starting from scratch!

stretching & Flexibility

Flexibility plays an important role in your ability to be an efficient athlete. Lack of flexibility causes your body to work against itself instead of performing like a well-oiled machine. You’ve got to be able to bend and move effortlessly. Flexibility training helps you do this. Work hard at doing the exercises and use good technique. Just doing an exercise won’t make you more flexible, it’s how you perform that exercise that makes the difference.
ENdurance & Speed Development

Lacrosse was originally played by North American Natives with games lasting several days and goals a mile or more apart. Though we have obviously shortened both time and distance, lacrosse players still do a tremendous amount of running during a game. Alacrosse player might, in fact, run between three to five miles in a typical game.

Depending on the position, most of the running is actually sprints ranging from 10 to 50 yards. The sprints are strung together with slow jogging or walking, and yes, there are even periods where players are standing around! So, you don’t need to go out and run 10 miles to get into playing shape. Long runs of 25-30 minutes will do just fine.

You do need to be able to run at or near top speed for 2 to 4 seconds at a clip throughout the game. Speed training will help. Improvements take a disciplined effort day after day, week after week, and year after year. To get faster you have to run your hardest. Think about that when doing your running workouts.

Speed also depends on flexibility and strength. Hard work on your strength and flexibility work makes running workouts much more productive. Do all your running with perfect technique to improve your flexibility.


Agility is the ability to change directions rapidly without losing speed or coordination. As a lacrosse player, you have to be able to move and change directions rapidly. Straight-line speed isn’t very helpful if you can’t change directions. Agility training is just like speed development. You must perform each rep at maximum speed, rest, and do it again. Concentrate on keeping your center of gravity low and change directions as rapidly as possible. Learn to control your body at all times.

Muscular Strength and Power

This is the base of your athletic pyramid. It is the one component you need to develop with strength training. Strength training will result in a small increase in muscle size, but you don’t need to worry about getting huge bodybuilder muscles. For that, you need more than the low level of testosterone women typically have. While your muscles won’t become as large as a man’s, studies confirm that women’s strength gains are similar to those of men.


Remember, the reason you are doing all this work is to become a better lacrosse player. Don’t neglect your lacrosse skills!!! Throw a ball with a teammate, brush up on stick skills or play wall ball. Just make sure to do some lacrosse specific activity at least 2-3 times per week to keep your skills sharp! 


This is often the most overlooked aspect of an athlete’s preparation. To exercise consistently, you need to provide a good supply of high-quality energy to your working muscles. The easiest way to do this is to eat a balanced breakfast and continue eating a variety of high-quality foods throughout the day. You need to put the correct foods into your body in order to get stronger, recover and compete as an athlete should.


developing your off-season program

1. The most important thing is to begin each workout with a proper warm-up. If you do not have time to warm up, you do not have time to train! Prepare your body thoroughly before beginning each workout. Your warm-up sets the tempo for the workout to follow.

2. Refer to the running program for speed, agility, and conditioning development. Perform all drills at the distance or duration indicated. Pay attention to the reps and recovery times for each drill.

3. Refer to the strength training section of the manual for your weight-training program. The most important thing you can do is find a place to lift and not waste time getting started. Make sure to write down your weight and reps on a copy of your off-season workout so you can follow your progress. Also, remember core training each day.

4. I think it’s good to mix up your workout so feel free to add stuff, this is just a guideline!!!!

Work harder, train smarter and eat better. There is no other way.