Training Considerations for Lacrosse Pt. 1

This article will be somewhat of an overview of special considerations for the training of lacrosse players based on the specific demands of the sport. In general, all athletes in any sport could train using similar protocols. However, as easy as such a program would be to implement, it would not be the most effective way of maximizing the potential of each individual based on that player's position. An obvious example would be in the sport of American football: a quarterback has different demands placed on his body than an offensive lineman; therefore, these two players would do best training in slightly different ways. In outdoor lacrosse, goalies, defensemen, attackmen, and midfielders all have different demands placed on them. Unique qualities must be enhanced for each position, but strength should be the primary focus of any program for all of these athletes. (If you need to ask why strength is most important, read previous articles of mine but definitely read anything by Mark Rippetoe or Bill Starr at startingstrength.com.)

Let's begin with midfielders. This is quite possibly the most demanding position on the field, as middies play both offense and defense. It involves the ability to move short distances laterally and linearly, as well as moving longer distances (50 yards or more) linearly. The middie must be able to accelerate and change directions quickly, but must also have stamina and be able to run at full speed for longer distances than any other position on the field.

Attackmen need to be extremely quick and agile in order to dodge defensemen and cut to get open for the ball. Lateral speed and agility is paramount and attackmen also need powerful hips to dodge and shoot at top speeds. Unlike middies, attackmen will not often have to run long distances linearly, but they also get less time off the field than midfielders and thus must be able to execute with quickness and agility many times throughout the game.

Defensemen must be able to move quickly laterally and backwards. Acceleration is crucial since defensemen must slide to an attackmen if another defender gets beat. Due to longer, heavier sticks and the need to push out against attackmen and throw hard checks, defensemen need to have very healthy and conditioned shoulders (as does any other player on the field). Goalies need incredibly fast reflexes and reaction time and the ability to move quickly away from attackmen in order to clear the ball after a stopped shot.

Once again, it is important to note that overall high levels of strength are the most important aspect for a winning team. Stronger players means faster, more explosive players with the ability to move, throw, and shoot better. In coming articles, I will discuss specific training considerations for each of the positions previously mentioned.