The lacrosse offseason is when players make their biggest gains. After a short recovery period of about two to three weeks, spend six to eight weeks building strength and mobility, add speed, agility and power work, then shift to conditioning, position skills and scrimmages as the season approaches. Throughout the offseason, do wall ball for 15 to 20 minutes most days, work on shooting or position-specific skills, study film of strong college and professional players, and consider playing other sports or box lacrosse to build athleticism and avoid burnout. Set specific goals, track your progress and come back to the next season noticeably better than you left the last one.
Health note: This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Why the offseason matters
During the season, time is spent on team practices, games and recovery, leaving little room for individual development. The offseason gives players time to fix weaknesses, build physical capacity and develop new skills without the pressure of weekly games. Players who use the offseason well often return stronger, faster and more confident, which can lead to more playing time and a bigger role.
A sample offseason plan
| Phase | Length | Focus |
|---|---|---|
| Recovery | 2 to 3 weeks | Rest, heal injuries, light activity |
| Build | 6 to 8 weeks | Strength training, mobility, wall ball |
| Speed and power | 4 to 6 weeks | Sprints, agility, plyometrics |
| Preseason | 4 to 6 weeks | Conditioning, position skills, scrimmages |
Recovery phase
After a long season, the body needs time to recover. Take two to three weeks of lighter activity, such as walking, swimming or casual play in other sports. Use this time to address any lingering injuries with a medical professional. Rest also helps mentally, reducing the risk of burnout and letting you return to training with energy and motivation.
Build phase
The build phase focuses on general strength and mobility. A balanced strength program targets the legs, hips, core, back and shoulders, which support running, shooting, checking and changing direction. Mobility work for the hips, ankles and shoulders helps prevent injury and improves movement quality. Young athletes should follow age-appropriate programs, ideally designed or supervised by a qualified coach or trainer, and focus on proper technique before adding heavy loads. Continue daily wall ball throughout this phase.
Speed and power phase
Lacrosse rewards quick first steps and explosive changes of direction. In this phase, add short sprints, agility drills such as cone and ladder work, and plyometrics like jumps and bounds. Keep sessions focused on quality rather than volume, with full rest between sprints so each rep is fast. Combine agility work with stick handling, such as cradling through cones, to connect athleticism to lacrosse skills.
Preseason phase
As the season approaches, shift toward lacrosse-specific conditioning, such as repeated sprints and interval runs that mimic game demands. Increase position-specific work and look for scrimmages, leagues or clinics to practice game situations. Tapering intensity slightly in the final week before tryouts or the first practice helps you arrive fresh.
Daily habits that make a difference
- Wall ball for 15 to 20 minutes most days, with extra weak-hand work.
- Shooting or position-specific work several times a week.
- Film study of college and professional players at your position.
- Sleep and nutrition that support training and growth.
- Tracking progress in a notebook or app.
Position-specific offseason work
Attackers should work on dodging with both hands, feeding from X and finishing from different angles. Midfielders benefit from conditioning, dodging from the top and shooting on the run. Defenders should focus on footwork, approach and recovery, stick checks and clearing passes. Goalies can work on stance, stepping to the ball, hand-eye drills and outlet passing. Face-off specialists should practice their technique and quickness regularly. Ask your coach what areas they want you to improve.
Box lacrosse and other sports
Playing box lacrosse in the offseason sharpens stick skills, quick decisions and shooting in tight spaces. Many players also benefit from other sports, such as basketball, soccer or hockey, which build athleticism, spatial awareness and teamwork. Playing multiple sports can reduce the risk of overuse injuries and burnout, which many youth development experts encourage.
Setting offseason goals
Choose two or three specific goals, such as improving weak-hand shooting accuracy, increasing sprint speed or mastering a new dodge. Write them down, break them into weekly steps and track your progress. Share goals with your coach, who can offer feedback and ideas. Specific goals keep training focused and motivating.
Nutrition and recovery during training
Offseason training puts extra demands on the body, especially for growing athletes. Eat regular meals that include carbohydrates for energy, protein for muscle repair, and fruits and vegetables for overall health. A snack or meal with carbohydrates and protein after training supports recovery. Stay hydrated throughout the day, not only during workouts. Sleep is one of the most powerful recovery tools, and teenagers generally need 8 to 10 hours per night. Build rest days into your weekly plan so muscles can adapt and you avoid fatigue and overuse injuries. A doctor or registered dietitian can give personalized advice if you have specific needs.
Mental preparation in the offseason
The offseason is also a good time to work on the mental side of the game. Watch film of your own games to understand decisions and patterns, and study how top players handle pressure. Practice visualization by picturing yourself executing key skills, such as winning a ground ball or finishing a shot. Develop routines for managing nerves and resetting after mistakes. Reading about the sport’s history and strategy can deepen your understanding and appreciation of lacrosse. A stronger mental game helps you apply your physical improvements when it matters.
Balancing training with school and life
An effective offseason fits into the rest of your life. Plan training around school, family and other commitments so it is sustainable. Short, consistent sessions often produce better results than occasional long ones. Leave time for friends, rest and other interests, which keeps lacrosse enjoyable and helps prevent burnout. If you feel constantly tired or unmotivated, scale back and talk with a coach or parent about adjusting your plan.
How to plan your offseason step by step
- Rest and recover for two to three weeks.
- Set specific goals with your coach’s input.
- Build strength and mobility with a structured program.
- Add speed and power work.
- Do wall ball most days.
- Train position-specific skills.
- Play box lacrosse or other sports for variety.
- Shift to conditioning and scrimmages before the season.
Common mistakes to avoid
- Skipping recovery and burning out.
- Training with poor technique in the weight room.
- Neglecting stick skills for months.
- Doing too much too soon, risking injury.
- No clear goals or tracking.
- Playing only lacrosse year-round without rest.
Frequently asked questions
How can I get better at lacrosse fast?
Do wall ball daily, work on your weak hand, build strength and speed, and practice position-specific skills with clear goals.
How long should a lacrosse offseason break be?
Many players take about two to three weeks of lighter activity before starting structured training.
Should I play other sports in the lacrosse offseason?
Yes. Other sports build athleticism and can reduce overuse injuries and burnout.
