Two Things That Make You A Better Lacrosse Player

By: Alison Brittain, NASM-CPT

07/15/09

The following . If you have questions please contact coaches@lawomenslax.com.

 

In the game of women's lacrosse, two key traits separate the best players from average players: Speed and Stick Skills. The best players can move the ball down the field with lightning speed, weaving through defenders without dropping the ball. To play at the competitive high school or collegiate level, you must train and practice these two traits. The exercises below are designed to increase speed and improve stick skills.

 

Wall Ball

Wall ball is perhaps the single best exercise to increase your skill and comfort with a lacrosse stick. Find a flat wall, and practice the following exercises:

50 catches in a row (using both strong and weak hand, cradle in between every catch)

50 catches in a row quick stick (stand 3 meters from the wall and do not cradle)

One handed catch and throw (both strong and weak hand) - alternate hand at the top, middle, and bottom of the stick

Off-side catches (see here)

50 Catch-switch hands-throw

 

Sprints and Hill Runs

Sprints and hill runs are fairly self explanatory, but can be tedious. Try these variations.

Suicides: Set up 4 cones, 10 meters apart. Run from cone 1 to 2 and back, cone 1 to 3 and back, and cone 1 to 4 and back (see here for video). Do this 5 times, twice a week, increasing the distance or number of suicides each time.

Fartlek Running: A kind of running that involves changing speed intervals. Try this variation: Steady jog for 5 minutes, hard run for 2 minutes, jog for 3 minutes, sprint for 30 seconds, jog for 1 minute, sprint for 30 seconds

Stairs: Find your favorite set of stairs and do them as many times as possible, without stopping

Trail Running: Most trails naturally have inclines and declines, a good way to increase speed