Lacrosse Conditioning Workouts | Power Five

Lacrosse Conditioning Workouts | Power Five

Published by Trevor Theismann on 6th Dec 2021

Power Five: Lacrosse Conditioning Workouts

Lacrosse is a sport that requires speed, agility, and power so lacrosse conditioning should mirror that. Lacrosse Power Five is a great way to build power and strength at home for increased endurance, agility, and speed on the field. This is a dynamic set of five workouts that will build muscular strength and endurance, cardiovascular endurance, and power for unbeatable sport performance. Lacrosse conditioning should consist of powerful and explosive movements so that endurance and power are at their peak capability. Lacrosse is a full body sport that requires intense full body lacrosse conditioning workouts and the Kbands Power Five is just that.

Lacrosse Conditioning Workouts: Victory Rope Torque Shuffle

The Victory Rope Torque Shuffle is a key lacrosse conditioning exercise for building cardiovascular endurance and powerful hip rotation for throws. First, use the Fusion Wall Mount to mount the Victory Rope at chest level. Start with the right side next to the wall, explosively shuffle from the wall and then drive the Victory Ropes across the chest extending the right arm. Really utilize the torque of the hips to power through this lacrosse conditioning movement. Do not over rotate. By utilizing multiple muscle groups the heart rate is up and muscles are being pushed to max capability, which is important for lacrosse conditioning. Perform 12 reps on each side. Take an extended rest of one minute to 90-seconds between sets and complete 4 total sets. Keep up the pace and push the body to failure.

Lacrosse Conditioning Workouts: Victory Rope Angled Cross Pulls

The Kbands Victory Ropes should be mounted on the lowest level Fusion Wall Mount for this powerful lacrosse-conditioning move. Begin in a wide plank position; feet and hands are shoulder width apart to give enough stability for a powerful move. Hold the rope at a 45-degree angle from the wall with the right hand. In the plank position, pull the Victory Rope to the opposite knee, tucking into a little ball. Tighten the core and maintain resistance through the full range of motion. Do not allow the arm to simply fling back toward the wall; in a controlled movement bring the Victory Rope and knee together and then back to starting position. Keep a flat back with the hips rolled under for this movement. This lacrosse conditioning workout will allow the athlete to power the ball down the field and allow for the hip flexibility to catch the ball from any angle. Powerful throws are built from the firm foundation of strong and powerful hips and core. This Power Five lacrosse conditioning workout will get athletes ready for peak performance. Complete 10 powerful reps on each side. Finish 4 total sets. The core is the prime mover when running and should be constantly utilized during lacrosse. Lacrosse conditioning core exercises are vital for consistent and powerful performance.

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Lacrosse Conditioning Workouts: Kbands Triple Lunges

Strap on the Kbands Leg Resistance Bands and give the body plenty of room for full and explosive movement. The lacrosse conditioning triple lunge with Kbands will build power and endurance in the hips and glutes for powerful and explosive movements. This movement will help the user to stay anchored and not easily pushed out of position as well as be quick for the faceoff at the beginning of each point. Start with a front lunge, knee behind the toes, explode up and power to the side for a side lunge, power up and then drive the leg back for a reverse lunge and continue through the circle for 20 total lunges. Complete 20 lunges on each leg and then 2 sets. Take a small break in between sets but power through for increase endurance and power. Lacrosse conditioning triple lunges will aid players in powering down the field and anchoring themselves in the field, not easily pushed from position.

Lacrosse Conditioning Workouts: Ballistic Bands Hamstring Curls

For this lacrosse condition exercise, first loop the bands on the lowest level Fusion Wall Mount. Use the lowest level resistance to begin. The key to this move will be to move quickly and get blood flowing and warm up the body. Being in the prone position, stomach on the floor and loop the Ballistic Band around the angle. Perform a hamstring curl on the left leg for 20-30 seconds and then the right leg for 20-30 seconds. Move quickly to target the muscle deep down and strengthen the muscle fibers. The hips should never come off the ground during this movement, that means there is too much weight and the hamstrings are not being targeted and the user is compensating with other muscles. Repeat this for a total of four sets.

Next, will be double Ballistic Band hamstring curls. Increase the resistance by using both Ballistic Bands and place both ankles in the loop. Working to increase strength and increase the ability to power through defense. This is going to increase the intensity and muscle activation with a greater resistance. Complete this greater resistance level for three sets of 30 seconds. Take 20-30 second rests in between sets. This lacrosse condition ballistic exercise is going to build muscle and power in the legs for maximized lacrosse performance.

Lacrosse Conditioning Workouts: Kbands Speed Skaters

In lacrosse, lateral movement and power are important for increased breakaway speed, so this lacrosse condition exercise is integral to optimal sport performance. Kbands Speed Skaters will also involve the Kbands Leg Resistance Bands. This simple yet dynamic move involves performing lateral jumps with the added resistance of Kbands for constant muscle activation and tension. Start by propelling the body with the left foot and landing on the right. Maintain explosive but controlled movements. This move will target the hips for incredible lateral hip muscle activation. This move will challenge the body at a cardiovascular level as well as muscular making for a well-rounded lacrosse condition workout. Use the arms to propel the body and maintain balance. Lunge through the resistance of the Kbands to build powerful and lean leg and core. Perform the Kbands Speed Skater for six 30 seconds sets and take a 30 second break in between sets.

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