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October 2020


3 Exercises That Will Take Your Lacrosse Game to the Next Level

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Lacrosse players are always looking for that slight edge. They are looking for those one-percenters that mean they will outperform their opponents and increase their chances of getting that win.

A big part of this is making sure that players have the right exercise routine – one that will improve their play. Below we’ve outlined the 3 best exercises that will take your lacrosse game to the next level and we’ve outlined a couple of other tips to improve your game and give you the edge that you are looking for. Another way to improve your lacrosse game is to use the best lacrosse rebounder.


#1 Plank

Improved core strength will improve every area of your lacrosse game. The plank is a great exercise that can be done in a relatively confined space – at any time of day or night and in any weather. Core strength will improve your ability to pass effectively, it will increase your shot strength and it will help with your defense. It will improve your movement and coordination.  Improved core strength will increase your balance and increase your agility. 

When you first do a plank you may not last longer than 30 seconds. Start off with multiple rounds of planks at 30 seconds but as your strength increases add time to your plank. Aim for multiple rounds of plank for 2 minutes or longer. You can do it when you get up or before you go to bed so there is no excuse not to add the plank to your daily routine. 

#2 Jumping Rope

Jumping rope is another great exercise that gives you massive results and also can be done in a relatively enclosed space. Jumping rope provides massive cardio benefits. Improved cardio conditioning means you’ll perform better for longer on the lacrosse field. Jumping rope will also increase your strength and agility. Jumping rope will build muscles in a whole body workout. You’ll benefit your forearms, calves, quads, and others.

There are a number of ways you can manage your jumping rope but interval circuits are generally best. You should look at working up to 2 minutes of jumping, 30 seconds rest over a number of rounds. Work up to 10 rounds. 

#3 Squats and Lunges

Leg strength and core strength are key factors in gaining an advantage over your competitors. Regular squats and lunges – even bodyweight squats and lunges – will give you massive results. Squats and lunges will increase your power. They’ll increase your speed and strength. There are a number of routines that the elite lacrosse players follow. They may do bodyweight lunges up and down their lacrosse field. If they are in the gym they’ll pack weight on the barbell and go heavy in a squat rack to keep safe. 

Lunges can also help increase the flexibility of your hip flexors. If you have tight hip flexors you won’t perform at your best. You’ll find your running is impacted and your conditioning will suffer. You will tire quicker. Tight hip flexors also increase your chances of injury. 

You may have noticed a common theme among our top 3 exercises. They are designed to improve your core and leg strength as increases here will have the biggest impact on your lacrosse game. 

In order to take your game to the next level, there are two other areas where you should focus – nutrition as well as shooting, dodging, and passing drills. 


To perform at your best as a lacrosse player, a balanced diet and adequate hydration are key. The right food and the right hydration increase your muscle mass, help with your conditioning, and support your recovery. The more attention you pay to nutrition, the better the results that you will see

Agility Drills – Shooting and Passing Drills 

Many players avoid their agility drills and they lose an advantage over their competitors because of this. They focus on practice on the field. You shouldn’t forget your drills. You should get the right equipment. A lacrosse rebounder is great for running your own drills and improving your agility. A rebounder will also help you identify areas for improvement. 

If you are looking to gain an edge over your lacrosse opponents I hope you have found this article useful. We’ve shared with you 3 key exercises that will improve your core and leg strength. These 3 exercises will give you the best “bang for your buck.” Combining these exercises with nutrition and the right skills training will improve your lacrosse. It will help you get the edge that you want over your opponents. 


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