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Off Season Workout Ideas
1. Play another sport - soccer, hockey and basketball in particular use a lot of the same skills as lacrosse and will maintain your endurance
2. Try to play Wall Ball or Catch for 15 minutes every couple days:
Throw and Catch (always return to triple threat position):
- Strong hand /Strong hand
- Strong hand /Weak hand
- Weak hand /Strong hand
- Weak hand /Weak hand
Climb the ladder (one handed throws, first strong then weak hand):
- ¼ shaft from head
- ½ shaft from head
- ¾ shaft from head
3. Try to shoot on goal once a week – don’t forget to practice 8 meter shots!
4. Squeeze a tennis ball while watching TV to increase wrist and forearm strength.
5. Strength and Conditioning Exercises (excerpts
from Lacrosse Magazine, pg 80-83, Apr '07):
Wrist Exercises
- Vertical Wrist Cradle - Hold stick
with one hand perpendicular to ground and a few inches from top.
Cradel in front of your body with enough momentum to keen ball in
pocket.
- Horizontal Wrist Cradle - Same as
vretical wrist cradle but with stick horizontal and parallel to ground
- Water Bucket Cradle - Cradle head
of stick over head from shoulder to shoulder
- Figure 8 - lead head of stick in a
figure 8 pattern
- 360 Twist - Hold stick at your
side. Use wrist to create a small release of the stick and catch
it after it has turned 360 degrees.
- The Wave - With ball in stick, hold
at end and extend out with one hand. Sweep head of stick towards
ground. Defore ball rolls out, steer head of stick upward to
starting position.
- One-Hand Toss Up - Starting at
middle of stick and progressing to end, snap wrist to pop ball in the
air, using a soft touch to rein it in after each repetition. Work
on bringing the stick as close to the ground on each repetition.
Strength
- Elbow Snap - Start in sit-up
position with knees and toes pointed up. Slowly raise your body
with control. When almost to top, snap elbow to opposite knee.
Come back to center and repeat on opposite side.
- Plank Lace Through - Start in
push-up position. Raise one arm in air then lace arm under body
and under other arm. Work on extending your range of motion as you
practice this exercise.
6. Jump Rope to improve foot speed and agility – mix it up
- Both feet
- Slalom
- One foot at a time
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