Lacrosse Fitness: The Complete Off-Season Training Plan for Teen Players

Lacrosse combines the endurance of soccer, the physicality of football, and the hand-eye coordination of hockey. Your off-season training needs to address all of it.

Phase 1: Foundation (Weeks 1–4)

3 strength sessions per week: squats, deadlifts, rows, pressing movements. Add 2 low-intensity conditioning sessions. Prioritize sleep and nutrition.

Phase 2: Build (Weeks 5–8)

Add plyometrics — box jumps, bounding, medicine ball work. Increase conditioning intensity with interval runs.

Phase 3: Sport-Specific (Weeks 9–12)

Ground ball work, shooting, dodging, 1v1 drills. Maintain gym work but reduce volume — sharpen skills while keeping your base.

Key Lacrosse Fitness Qualities

Acceleration matters more than top speed. Change of direction is critical. Wrist and forearm strength improves stick handling and shooting.

At Top Shelf Athlete Co., preparation is the ultimate competitive advantage. Train hard this off-season — your future self will thank you.