Train hard. Play harder.
For athletes, the off-season isn’t a time to just rest– it’s a time to refocus, reset, and rebuild. Whether you’re grinding toward next season or just want to stay in game-ready shape, your off-season training should be purposeful and tailored to your goals and recovery needs.
Champions are made in the off-season. Here is your guide to effective and smart off-season workouts.
Strength Training: Build the Foundation
Strength is the backbone of any lacrosse athlete. In season, heavy lifting takes a back seat to practice and games. The off-season is the perfect time to rebuild that base.
Weekly Focus (3-4 Days/Week)
- Lower Body: Lunges, squats, box jumps, deadlifts
- Upper Body: Pull-ups, rows, shoulder press, bench press
- Core Work: Planks, hanging leg raises, russian twists
Speed and Agility
Quick changes of direction, lateral agility, and explosiveness all matter. No matter what position you are, speed separates good players from the great ones.
Drills to Incorporate
- Cone drills
- Ladder drills
- Sprint intervals
Conditioning
Lacrosse is a high-speed, stop-and-go sport. Building a solid aerobic and anaerobic base will help you to stay dominant from whistle to whistle.
- Fartlek runs
- HIIT workouts
- Hill sprints
Stick Skills
Don’t ever let your stick feel foreign. The off-season was made for your stick skills to improve.
Routine Ideas:
- Wall ball
- Shooting reps
- Groundball pick-ups
- Dodging drills
Mobility and Recovery
Yes, we know it’s boring, but don’t overlook recovery. Active flexibility and recovery is what reduces injury risk to improve overall athleticism.
- Dynamic warm-ups before workouts
- Yoga or mobility
- Foam rolling and consistent stretching
Final Thoughts
The off-season is your chance to sharpen your speed, build your strength, hone in on your stick skills, and prioritize recovery. Whether you’re an attacker mastering your power shot or a defender bulking up for contact blocks, staying consistent and focused now pays off when the season starts.
Need gear for your training sessions? We got you covered. From workout apparel to rebounders and stick maintenance tools, Lacrosse Unlimited has everything you need to own your off-season.
See you on the field.