High School Training Routine

A well-rounded workout routine for high school lacrosse players should focus on improving overall strength, endurance, agility, and speed. It should also include sport-specific exercises that enhance lacrosse-specific skills. Here's a sample workout routine tailored for high school lacrosse players:

Warm-up (5-10 minutes):

  • Light jogging or brisk walking
  • Dynamic stretches (leg swings, arm circles, high knees, butt kicks, etc.)
  • Lacrosse-specific movements like cradling, passing, and shooting with a partner

Strength Training (3-4 days per week):

  1. Squats: 3 sets x 8-10 reps
  2. Lunges: 3 sets x 10 reps each leg
  3. Bench Press or Push-Ups: 3 sets x 8-10 reps
  4. Bent-Over Rows or Pull-Ups: 3 sets x 8-10 reps
  5. Shoulder Press or Dumbbell Press: 3 sets x 8-10 reps
  6. Core exercises (planks, Russian twists, leg raises): 3 sets x 15-20 reps
  7. Medicine ball exercises (wood chops, slams, passes): 3 sets x 10-15 reps

Cardiovascular Training (2-3 days per week):

  • Running sprints (e.g., 30m, 50m, 100m) for speed and agility
  • Long-distance running (3+ miles per run) or interval training for endurance

Agility and Footwork (2-3 days per week):

  • Cone drills (weaving through cones, figure 8s, etc.)
  • Ladder drills (quick feet exercises)
  • Shuttle runs (changing directions and accelerating/decelerating)

Sport-Specific Drills (2-3 days per week):

  • Stickwork drills (passing, catching, ground balls)
  • Shooting drills (on the run, from different angles)
  • Defensive drills (footwork, positioning, checking)

Flexibility and Mobility (daily):

  • Static stretching (after workouts)
  • Foam rolling and self-myofascial release to alleviate muscle tension

Rest and Recovery:

  • At least one day of rest per week to allow the body to recover and prevent overuse injuries.

Remember, it's essential to progress gradually and listen to your body. If you're new to exercise or have any injuries, consult with a coach, athletic trainer, or healthcare professional before starting any workout routine. Also, always prioritize proper nutrition and hydration to support your training efforts and overall health.

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