Lacrosse is the fastest game on two feet and the fastest-growing game on the West Coast. It’s also one of America’s oldest team sports, dating back to 1100 A.D., and according to “The Native American Origins of Lacrosse,” an article featured on history.com, it was significant in Native American culture. For some Native Americans, the sport is seen as part of their creation story and as a connection to their ancestors and the spiritual realm. It is typically played as a social event to help heal the community, often as a way to settle disputes, and sometimes to prepare warriors for battle.
What is lacrosse?
Lacrosse combines the speed and physicality of football with the finesse of hockey and the passing skills of basketball. It is a contact sport, but in a different way than football. In each full-contact moment, lacrosse players are contacting each other primarily with their shoulders and torso, but also often absorb stick checks to their hands and upper body regions during defensive maneuvers.
Defenders are the biggest players on the lacrosse field, often rivaling NFL running backs and linebackers in their size.
Midfielders and attack/forward players resemble wide receivers and quarterbacks in size and rely upon speed and quickness to elude defenders or to open up passing lanes through the defensive players in front of them.
Offensive players absorb many stick checks while trying to score goals, so there is a component of inflammation reduction/recovery to this sport that is not overtly stated by many coaches.
Women’s lacrosse is strictly non-contact, and the athletic demands are similar to those of soccer players. Female lacrosse teams generally include more equally sized players than male teams and players’ running speed is the best indicator of success.
What’s the best way to train for lacrosse?
Training principles can look different for lacrosse players based on the position they play, as each position has its own unique athletic demands.
Some positions require the athlete to maintain flexibility in their muscles and joints to enable them to easily absorb contact as well as to change directions very quickly. Other positions require more brute strength and power for the athlete to be able to prevent another player from maneuvering to their goal. All players are required to be explosive and run fast, so incorporating plyometrics and flexibility into a fitness routine is imperative.
Below is a plyometric and stretching program designed to help lacrosse athletes maintain performance and prevent injury before and during their season.
In addition to incorporating the below workout program into their training, including a dynamic warm-up before practices and games will help lacrosse players avoid injuries that could sideline them for the season.
Split Jumps
- Begin in a lunge position.
- Jump up into the air and switch legs in mid-air, landing on the opposite side.
- Be sure to land softly as you absorb your weight.
- Perform 15 times per leg (30 total for one set). Complete 3-5 rounds as tolerated.
Skater Jumps
- Begin in a curtsy lunge position.
- Explode off your right leg up into the air and laterally 3-5 feet.
- Land softly on your left leg, bending knee to absorb impact.
- Quickly explode off the left and repeat the landing on your right.
- Perform 15 times per leg (30 total for one set). Complete 3-5 rounds as tolerated.
Single-leg Deadlifts
- Raise one leg off the ground, balancing on the opposite leg.
- Hinge forward at your hip while maintaining balance and extend raised leg behind you. Try not to round your lower back as you reach the maximum of your range of motion.
- Activate the gluteal muscles above the leg you are balancing on and push your self back into a tall standing position following through with knee raised in front of you while maintaining balance.
- Perform 15 times per leg (30 total for one set). Complete 3-5 rounds as tolerated.
Hip Flexor/Quad Stretch
- Place one leg behind you, slowly lower down into a lunge position with your back flat.
- Alternatively, place one leg on a chair behind you, slowly lower down into a lunge position.
- Tilt pelvis forward until you feel a stretch in your hip flexor and quad.
- Hold 1-2 minutes per side. Complete 3 rounds post workout.
Pidgeon Stretch
- Begin on hands and knees. Slide one knee forward and position your heel just beneath the opposite hip.
- Extend the opposite leg behind you and tuck your toes into the floor.
- Keep your hips square and facing forward as you lean forward.
- Hold this position for 1-2 minutes and each side.
Standing Hamstring Stretch
- Prop your foot onto a stable surface. With a flat back, lean forward until you feel a deep stretch in your hamstring.
- For an added component, reach your arms overhead and then out beyond the extended leg, maintaining a flat back.
- Hold this position for 1-2 minutes per side. Complete 3 rounds post workout.
Dealing with Pain or Want to Optimize Your Game?
Whether you’re recovering from an injury, dealing with persistent soreness, or want to maximize your athletic potential, our sports physical therapists can create a customized training program designed specifically for your position and goals.
