Strength Training: A Pair of Circuit Workouts Designed for Lacrosse Players

Look to implement this dynamic circuit workout for in-season strength training. Follow along with Syracuse University Strength & Conditioning Olympic Sports Director Veronica Dyer as she leads you through a pair of circuit workouts proven to be effective for lacrosse players.

Circuit 1

Circuits are fast-paced, quick, and challenging strength training exercises designed to mix up a traditional strength and conditioning program. Let’s start with this circuit.

Med Ball Slam - Slam a med ball side to side. Be sure to always bring the ball back up over your head after each purposeful slam. This exercise really engages the core and shoulders.

Havards – Use a standard bench for this one. Stand straight and facing the bench. Tap your toe quickly to the bench, alternating feet. This is almost like a running motion. Look to go quicker each time.

Wide Pushups – Get your hands out wider than your standard pushups (further than shoulder width apart). Your body should be nice and in line. Get down and deep. The wider pushup exercise targets shoulder areas more, plus your chest muscles and triceps.

Crossover Step – Use a bench again for this exercise. Step with your outside leg up onto the bench and then down to the opposite side of the ground. Keep going back and forth like this, using your outside leg each time to step up and onto the bench. Establish a rhythm, pick up the pace, and always try to go a little bit faster.

Bench Dips – Use your hands and grab the bench behind you. Face away from the bench and keep your legs straight out. Dip down bending at the elbows and come back straight up. You can also bend your knees to make this an easier routine.

Wall Sit – Press your back against the ball. Keep your feet are shoulder width apart. Sink down with your back pressed nice and firm against the wall. Your arms should be down at your side. Remember to breathe. Hold this position about 20-45 seconds. Continue to breathe and don’t creep up against the wall.

Circuit 2

Squat to Bench – Squat down, touch the bench with your butt, and stand all the way back up. Your feet should be shoulder width apart. Make each rep controlled. Go down and all the way back. Keep a nice flat back and don’t do any turning or twisting.

Superhero Pushup Series

Superman Pushup - Come down and then lift up with one arm and the opposite leg. Alternate each time. Keep your back flat when you come up with that movement and don’t twist too much with the body. Make sure you are lifting with the shoulder and hip.

Batman - Do a pushup. Then open up like a cape to one side, turning those hips to the side. Then go down and back up with the opposite side. Square up your hips and really open up the body. Continue straight up with minimal rotation.

Spiderman – Go down and then bring that knee up to the side, as if crawling up a building. Look to bring the knee to the elbow.

Alternating V-Sit – Lay on the floor on your back with your arms behind you. Reach up with both hands to one leg. Crunch up and bring up the leg straight. Reach for the toe as high as you can and then come back down. Keep each rep nice and controlled.

Squat Hold – Start with your feet shoulder width apart. Drop down into a squat and hold it there. Keep your back flat and thighs parallel to the ground. Hold this position up to 45 seconds (depending on length of circuit).

Lateral Band Walk – Get bands around your ankles. Squat down, take two steps to the side, and then retreat. Look to maintain a lower squat position. Keep each movement controlled and always have tension in the band. Also, don’t get too close with the feet.

The previous clips can be seen on Championship Productions’ DVD “Strength Training for Women’s Lacrosse.” To check out more videos focusing on strength and conditioning for lacrosse, click here.