Lacrosse is a physical sport. It’s the job of your opponents to knock you out of position or off the ball to prevent you from making a play, and you must do the exact same thing to them.
You might have the best shooting or stick skills, but if you can’t handle the physical contact, they won’t do you much good. “You need to be able to absorb punishment, play with your head up and make plays. Being a stronger athlete will help you do that,” declares Carl Christensen, strength coach for the Duke men’s lacrosse team and Performance Advisor for BridgeLacrosse.
“One of our midfielders was a good example of that. He was very hard to knock off the ball. If he was going to shoot, no one was stopping him,” says Christensen. “His work in the weight room really helped him in his game.”
That’s why Christensen prioritizes foundational strength development. If you have a strong lower body, core and upper body, you’ll have the strength to absorb contact and stability to stay balanced on your feet. And your opponent will have an unpleasant experience when he attempts to check you.
To build this foundation, you don’t need to perform any crazy cool moves. Focus on variations of primary exercises and you’ll become a better and more durable player on the field. Below, Christensen provides four of his favorite exercises for lacrosse players.
Dumbbell or Kettlebell Swing
Level: Intermediate
The Swing—whether you use a dumbbell or a kettlebell—is one of the best exercises to increase glute strength and power. It also strengthens your lower-back muscles and has been shown to prevent lower-back injuries.
Dumbbell Bench Press
Level: Development to Intermediate
By training your left and right side separately, the Dumbbell Bench Press builds the upper-body strength you need to battle defenders on both sides of you. Also, it adds muscle mass to your chest and the front side of your shoulders—common areas for body contact.
Dumbbell Row
Level: Development to Intermediate
When you strengthen the front of your body, you need to do the same thing for your back. The Dumbbell Row develops a strong back, which increases your overall upper-body strength, power and stability. Also, strong back muscles help increase shoulder durability.
Dumbbell Rear-Foot-Elevated Split-Squat
Level: Intermediate to Advanced
If you had to choose only one lower-body strengthening exercise, the Dumbbell Rear-Foot-Elevated Split-Squat might be it. This move develops quad and glute strength one leg at a time. And since lacrosse is often played on a single leg, you’ll be stronger and more stable on your feet.
To learn more about the program and get custom Lacrosse workouts created by elite experts, go to BridgeAthletic.com.
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Lacrosse is a physical sport. It’s the job of your opponents to knock you out of position or off the ball to prevent you from making a play, and you must do the exact same thing to them.
You might have the best shooting or stick skills, but if you can’t handle the physical contact, they won’t do you much good. “You need to be able to absorb punishment, play with your head up and make plays. Being a stronger athlete will help you do that,” declares Carl Christensen, strength coach for the Duke men’s lacrosse team and Performance Advisor for BridgeLacrosse.
“One of our midfielders was a good example of that. He was very hard to knock off the ball. If he was going to shoot, no one was stopping him,” says Christensen. “His work in the weight room really helped him in his game.”
That’s why Christensen prioritizes foundational strength development. If you have a strong lower body, core and upper body, you’ll have the strength to absorb contact and stability to stay balanced on your feet. And your opponent will have an unpleasant experience when he attempts to check you.
To build this foundation, you don’t need to perform any crazy cool moves. Focus on variations of primary exercises and you’ll become a better and more durable player on the field. Below, Christensen provides four of his favorite exercises for lacrosse players.
Dumbbell or Kettlebell Swing
Level: Intermediate
The Swing—whether you use a dumbbell or a kettlebell—is one of the best exercises to increase glute strength and power. It also strengthens your lower-back muscles and has been shown to prevent lower-back injuries.
Dumbbell Bench Press
Level: Development to Intermediate
By training your left and right side separately, the Dumbbell Bench Press builds the upper-body strength you need to battle defenders on both sides of you. Also, it adds muscle mass to your chest and the front side of your shoulders—common areas for body contact.
Dumbbell Row
Level: Development to Intermediate
When you strengthen the front of your body, you need to do the same thing for your back. The Dumbbell Row develops a strong back, which increases your overall upper-body strength, power and stability. Also, strong back muscles help increase shoulder durability.
Dumbbell Rear-Foot-Elevated Split-Squat
Level: Intermediate to Advanced
If you had to choose only one lower-body strengthening exercise, the Dumbbell Rear-Foot-Elevated Split-Squat might be it. This move develops quad and glute strength one leg at a time. And since lacrosse is often played on a single leg, you’ll be stronger and more stable on your feet.
To learn more about the program and get custom Lacrosse workouts created by elite experts, go to BridgeAthletic.com.