6-Week Lacrosse Conditioning Program

by Cory Crane

Speed Improvement Drills (SID’s):
Stationary Arm Swings 2 x 20 sec
High Knees 2 x 20 yds
Butt Kicks 2 x 20 yds
Lateral Shuffle 2 x 20 yds
Carioca 2 x 20 yds
Backpedal 2 x 20 yds

Dynamic Flexibility:
Walking Angled Lunges 1 x 20 yds
Backward Angled Lunges 1 x 20 yds
Walking Knee Hugs 1 x 20 yds
Walking Quad Pulls 1 x 20 yds
Inch Worm 1 x 20 yds
Walking High Kick Toe Touches 1 x 20 yds

Week 1:
Warm-up Drills

5 x 400 yd sprints
Work Time: 1:20 min
Rest Time: 2:45 min
Cool-down and Stretch

Week 2:
Warm-ups Drills

2 x 400 yd sprints
Work Time: 1:15 min
Rest Time: 2:30 min

4 x 200 yd sprints
Work Time: 30 sec
Rest Time: 1:30 min

Cool-down and Stretch

Week 3:
Warm-up Drills

4 x 200 yd sprints
Work Time: 28 sec
Rest Time: 1:20 min

6 x 100 yd sprints
Work Time: 15 sec
Rest Time: 45 sec

Cool-down and Stretch

Week 4:
Warm-up Drills

12 x 100 yd sprints
Work Time: 14 sec
Rest Time: 40 sec

Cool-down and Stretch

Week 5:
Warm-up Drills

8 x 100 yd sprints
Work Time: All-out
Rest Time: 40 sec

6 x 80 yd sprints
Work Time: All-out
Rest Time: 35 sec

4 x 60 yd sprints
Work Time: All-out
Rest Time: 30 sec

Cool-down and Stretch

Week 6:
Warm-up Drills

10 x 80 yd sprints
Work Time: All-out
Rest Time: 35 sec

8 x 60 yd sprints
Work Time: All-out
Rest Time: 30 sec

6 x 40 yd sprints
Work Time: All-out
Rest Time: 25 sec

Cool-down and Stretch