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Athletico Lacrosse Workout
Athletico of St. Charles has designed a program of pre-season, in-season and off-season workouts for St Charles Lacrosse. The focus is on strength training AND speed and agility, and each workout should take between 30 and 45 minutes to complete. Players can perform these workouts on their own, with or without a weight room or exercise equipment. For a copy of the program, contact the Club or ask Athletico to provide a copy. Athletico is at 1400 Foundry Street in St Charles, on the second floor of the Sportsplex in St Charles. (map by Google)

Training Tips & Conditioning Drills
Thanks to Inside Lacrosse, US Lacrosse and the coaching community for this info. To read other Inside Lacrosse articles, click here.
Tips 1 Tips 2

Shooting Fundamentals
To view a Powerpoint presentation on Shooting Fundamentals, click here.
If you don't have Powerpoint, download and install this Powerpoint Viewer first,
then download the file.

Ohio State Lacrosse Weightlifting Program
How do the Buckeyes do it? Click here to check it out.

How To Become A Better Lacrosse Player
It starts with desire, a willingness to work hard, and belief in yourself. Then you build on that foundation with these tips, drills and training exercises.
Download here.


Interval Running Workout
Lacrosse is a game of short bursts of speed. This simple running workout, created by Matt Ward, simulates game conditions, and develops the muscles you’ll need to be explosive and play fast.

Workout: Run two to three miles. Warm up the first mile, then run intervals the next one to two miles: Sprint about 40 yards, then slow-run 40-80 yards, then sprint again, and so forth. A good benchmark is to run between mail boxes or telephone poles. Sprint from one mailbox to the next, then slow-run past two mailboxes, then sprint to the next, and repeat. Run hard!

To mix it up, you can throw in: kareoka, one-leg bends on block, Bosu Ball squats, rubber-band shuffle, practice dodges, and lunges (halfway through the run, do 10 sets of 10. Keep your knees behind your toe). You can also run with your stick, gloves and ball, or trail run through the woods, up and down hills, along streams, etc.

All this should take between 30 and 40 minutes and you should be spent when finished. If not, you aren’t running hard enough. Discipline yourself to do this three to four times a week on alternate days for a least a couple months. Run hard and fast. You will see big results in speed, balance, quickness, endurance and injury prevention.