Conditioning is a crucial aspect of lacrosse training. It not only improves players’ stamina and agility but also enhances their overall performance on the field. In this guide, we will explore three diverse examples of conditioning drills for lacrosse that can help players of all levels boost their fitness and skills.
This drill is perfect for improving foot speed and agility, essential skills for any lacrosse player navigating through defenders.
Begin by laying a ladder flat on the ground. If you don’t have a ladder, you can use tape or chalk to create boxes on the ground. The drill consists of various footwork patterns that players will run through. For example, start with the basic ‘two feet in each box’ pattern. Players should focus on quick feet and maintaining balance as they move through the ladder.
After mastering the basic pattern, you can incorporate more complex movements like side shuffles, in-and-out steps, or even jumping over the rungs. This drill can be performed in sets of 3-5 rounds, with a 30-second rest between rounds. As players get comfortable, encourage them to increase their speed without sacrificing form.
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This conditioning drill not only builds endurance but also integrates ball-handling skills, crucial for gameplay.
To set up, mark out five lines on the field, spaced about 10-15 yards apart. Players start at the baseline and sprint to the first line, touch it, and return to the baseline. Next, they sprint to the second line, touch it, and return. This continues until they reach the last line and back.
For added complexity, players should carry a lacrosse ball and practice cradling it while running. This will simulate game conditions where players need to maintain control of the ball while being fatigued. Aim for 3-5 rounds, adjusting the distance to match your players’ fitness levels.
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Plyometric exercises can greatly enhance a player’s explosive power, which is beneficial for quick bursts of speed on the field.
Using a sturdy box or platform, players will perform box jumps. Start with players standing a few feet away from the box, feet shoulder-width apart. They should squat down slightly and then explode upwards onto the box, landing softly with their knees slightly bent. The goal is to jump as high as possible with both feet, using their arms to gain momentum.
This drill can be done in sets of 8-10 jumps, with a rest period of 1-2 minutes in between to recover. It’s important for players to focus on form to prevent injury, landing softly and using their legs to absorb the shock.
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By incorporating these examples of conditioning drills for lacrosse into your training regimen, you’ll help players develop the skills and fitness necessary to excel on the field. Happy training!