To prepare for a lacrosse season, start about six weeks before the first practice. In weeks one and two, build an aerobic base, work on mobility and do wall ball every day. In weeks three and four, add sprint intervals, agility work, strength training and shooting. In weeks five and six, shift to lacrosse-specific conditioning, position skills and scrimmages. Along the way, check that your equipment fits and meets current certification rules, string your stick and prepare a backup, complete your physical and paperwork, and set a few personal goals for the season. Arriving fit, sharp with your stick and fully prepared lets you make a strong impression from day one and lowers your risk of early-season injuries.
Health note: This article is general guidance, not medical advice. Consult a doctor before starting intense training if you have health concerns or injuries.
Why preseason preparation matters
The first weeks of a season often include tryouts, fast-paced practices and conditioning tests. Players who arrive out of shape struggle to keep up, make more mistakes and are more likely to suffer strains and other injuries. Players who prepare arrive confident and ready to compete for playing time. Preparation also sets the tone for the season, building habits of discipline and hard work that carry through the year.
A six-week preseason plan
| Weeks | Focus | Examples |
|---|---|---|
| 1 to 2 | Aerobic base, mobility, wall ball | Easy runs, bike rides, hip and ankle mobility, daily wall ball |
| 3 to 4 | Speed, agility, strength, shooting | Sprint intervals, cone drills, strength training, shooting sessions |
| 5 to 6 | Lacrosse-specific conditioning and skills | Repeated sprints, position drills, scrimmages |
Weeks one and two: build the base
Start with moderate aerobic work, such as jogging, cycling or swimming, several times a week. This builds the endurance that supports harder training later. Add mobility work for the hips, ankles, hamstrings and shoulders to help you move well and reduce injury risk. Do wall ball every day, focusing on clean catches and throws with both hands. If you are coming off a long break, start gradually and increase volume over the two weeks.
Weeks three and four: add speed and strength
Now add short sprint intervals, such as 20 to 40 yard sprints with full recovery, and agility drills like cone weaves, shuttle runs and ladder work. Include strength training two or three times a week, focusing on the legs, hips, core and upper body with good technique. Add shooting sessions to rebuild accuracy and power. Continue wall ball, and start combining stick work with movement, such as cradling through cones or catching on the run.
Weeks five and six: get game-ready
In the final two weeks, make conditioning more lacrosse-specific. Lacrosse involves repeated short sprints with brief rest, so interval training that mimics this pattern is effective. Increase position-specific work: dodging and shooting for attackers and midfielders, footwork and checks for defenders, and saves and outlets for goalies. Look for scrimmages, pickup games or clinics to practice game situations. In the last few days before the first practice, slightly reduce training volume so you arrive fresh.
Preseason checklist
- Equipment: Make sure all gear fits and meets current certification rules, including helmets, goggles and chest protectors where required.
- Stick: String your stick, check that the pocket is legal and prepare a backup.
- Paperwork: Complete your physical exam, eligibility forms and any fees.
- Footwear: Break in new cleats before the season to avoid blisters.
- Goals: Set two or three personal goals for the season.
- Schedule: Know tryout dates, practice times and key games.
Position-specific preparation
Attackers should sharpen dodges with both hands, work on feeding from behind the goal and practice finishing from tight angles. Midfielders need the most conditioning, so emphasize repeated sprints along with dodging and shooting on the run. Defenders should focus on footwork, approach and recovery, controlled checks and clearing passes. Goalies should do hand-eye drills, work on stance and stepping to the ball, and take controlled shots from teammates. Face-off specialists should practice technique and quickness several times a week. Ask your coach if there are specific areas they want you to improve.
Injury prevention
Many early-season injuries come from doing too much too soon. Build training gradually, warm up with dynamic movements before every session and cool down afterward. Neuromuscular exercises that teach proper landing, cutting and balance can help protect the knees and ankles. Listen to your body: soreness is normal, but sharp or persistent pain should be checked by a medical professional. Get plenty of sleep and eat well to support recovery.
Mental preparation
Preparing your mind matters too. Review your team’s offensive and defensive systems if you have access to them, watch film of strong players at your position and visualize yourself performing key skills. Set process goals, such as winning ground balls or communicating on defense, that you can control. Arriving with a positive, coachable attitude makes a strong first impression on coaches and teammates.
Preparing for tryouts
If your season starts with tryouts, prepare specifically for what coaches will evaluate. Most tryouts test stick skills with both hands, ground balls, speed and agility, conditioning and play in small-sided games. Practice these areas in the weeks before. Arrive early, dressed and ready, with all required equipment and paperwork. During tryouts, hustle between drills, communicate with teammates, listen carefully to instructions and apply feedback quickly. Coaches notice effort and attitude as much as skill. Get a good night’s sleep before each session and eat a balanced meal a few hours beforehand.
Preparing as a team
Teams can prepare together too. Captains or parents might organize informal preseason workouts, wall ball sessions or pickup games, following any school or league rules about preseason activity. Training together builds chemistry and helps players hold each other accountable. Coaches can share preseason plans or conditioning guidelines so everyone arrives at a similar fitness level. When the whole team prepares, the first weeks of practice can focus on skills and systems rather than basic conditioning.
Returning from injury
If you are coming back from an injury, work with a doctor, athletic trainer or physical therapist before and during preseason training. Follow their guidance on when to increase intensity, and do not rush to catch up with teammates. Rehabilitation exercises, gradual progression and honest communication with your coach help you return safely and reduce the risk of reinjury.
How to prepare step by step
- Count back six weeks from the first practice and plan your training.
- Build an aerobic base and do daily wall ball.
- Add sprints, agility and strength work.
- Shift to lacrosse-specific conditioning and position skills.
- Check equipment and paperwork.
- Set personal goals and share them with your coach.
- Taper slightly before the first practice.
Common mistakes to avoid
- Starting too late and cramming conditioning.
- Doing too much too soon, leading to injury.
- Ignoring stick skills while focusing on fitness.
- Showing up with unchecked equipment.
- Skipping warm-ups and cool-downs.
- Forgetting paperwork or physicals.
Frequently asked questions
When should I start preparing for lacrosse season?
About six weeks before the first practice is a good starting point.
What conditioning is best for lacrosse?
Repeated short sprints with limited rest, which match the stop-and-go demands of the game, combined with an aerobic base.
How much wall ball should I do before the season?
About 15 to 20 minutes most days, with extra work on your weak hand.
