Offseason Training

Elevate your game.

The offseason is a prime opportunity for players to sharpen their skills, build strength, and enhance their performance on the field. With proper planning and dedication, offseason training can provide a competitive edge and propel athletes to new heights. There are a few key components of effective offseason training for lacrosse players.

Physical Conditioning

Offseason training is the foundation for physical conditioning. Focusing on strength, speed, agility, and endurance will enhance overall performance on the field come Springtime. Incorporating weightlifting, plyometrics, and cardio exercises into a well-rounded training regimen is vital. Strength training exercises such as squats, deadlifts, and bench presses help develop explosive power. Plyometrics, including box jumps and ladder drills, improve agility and quickness. Endurance workouts, such as interval running and cycling, build cardiovascular fitness. Consulting with a qualified strength and conditioning coach to design a personalized program that suits your needs and goals will help tremendously.  Your program or club should have access to this information.  ASK ABOUT IT!

Stick Skills and Shooting Practice

The offseason is the ideal time to refine stick skills regardless of your position. Regular practice sessions focusing on passing, catching, scooping, and shooting can significantly improve your game. Work on both your dominant and non-dominant hands to achieve ambidexterity, as this will make you a more versatile player. Set up shooting drills that mimic game scenarios, aiming for precision and power. Invest in a rebounder or utilize a wall to practice passing and catching. Pick up 100 GBs per day. Consistency and repetition are key to building muscle memory and honing your skills, so dedicate ample time to stickwork throughout the offseason.  Practice with your club team is your coach's time to build your IQ, not your time to work on your skills.

Speed and Agility Training

Lacrosse is the fastest game on two feet and it demands quick reflexes, explosive speed, and agile movement. Incorporating speed and agility drills into your offseason training to enhance your on-field performance will pay dividends in the Spring. Utilize ladder drills, cone drills, shuttle runs, and sprints to improve footwork, change of direction, and acceleration. Additionally, lateral movement exercises, such as lateral lunges and lateral shuffles, are beneficial for improving lateral quickness and agility. Agility ladder drills can help improve coordination and foot speed. By focusing on speed and agility, you'll gain a competitive edge and be better equipped to outmaneuver opponents during the season.  BECOME A BETTER ATHLETE!

Mental Conditioning and Game IQ

Offseason training isn't just about physical conditioning; it's also an opportunity to enhance your mental game and increase your lacrosse IQ. Watch last season’s game footage to analyze strategies, tactics, and player movements, and seek inspiration from professional and college lacrosse games. NCAA weekend is upon us and the PLL season starts soon.  Attend camps, clinics, and workshops to learn from experienced coaches and players. Engage in visualization exercises to improve focus and mental resilience. Set goals for the upcoming season and create a plan to achieve them. Develop a thorough understanding of lacrosse rules and regulations to make better decisions on the field. A well-rounded player excels not only physically but also mentally.  WATCH LACROSSE AND GAIN KNOWLEDGE!

Offseason training is a critical period for lacrosse players to elevate their game. By focusing on physical conditioning, stick skills, speed and agility, and mental conditioning, players can develop a competitive edge and enhance their overall performance. Dedicate time, effort, and discipline during the offseason, and you'll reap the rewards when the lacrosse season kicks off.  

The Spring lacrosse season can be long.  

So, be sure to take a bit of time off so you don’t burn yourself out.  Set a start date for offseason training and then go for it!