Go Pro Workouts

2 Drills For Lacrosse Training To Take Your Game To The Next Level

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Whether you’re defending behind X or charging down the field, lacrosse players don’t have the pleasure of running in a straight line. You need the leg strength to help you get around your opponents with agility and — dare I say it — style. Here are two drills for lacrosse training from Go Pro Workouts, featuring Kyle Hartzell of the NY Lizards and Team USA’s Sarah Albrecht, which will help you launch your game to a whole new level.

Step-Down Reverse Lunges


Use an aerobic step. Start on top of the box. Step back with your right foot (keeping your left on top of the box). As your right foot makes contact with the ground, bend your back leg so your knee just misses the ground. Explode out of lunge position and return the right foot to the top of the box. Repeat with left foot stepping back. The height of the box should not exceed 6 inches.

Perform 3 sets, 10 reps (5 each leg).

You can check out some of Kyle’s amazing stick and leg work in this MLL highlight reel.

Single Leg Speed Line Jumps


Place three cones in a straight line away from you two feet apart. Start behind first cone, on one leg with your hands at your side. Jump forward between each cone. After jumping over last cone, jump backwards on same foot through each cone.

Perform 3 sets, 10 reps (5 each leg).

You can learn more about what makes Sarah — who is now head coach at Division I University of New Hampshire — in this interview for US Lacrosse.

That’s just to start.

Go Pro Workouts provides aspiring high school and college athletes with the same workouts that top professional athletes and trainers like Kyle and Sarah create and use. Check out the GPW Lacrosse Training Program and see why Go Pro Workouts is the #1 Provider of Online Sport Specific Training for Athletes.

Train like Kyle and Sarah

About the author
Andy McKernan

Andy McKernan is the content strategist at NCSA Athletic Recruiting. A content marketer with a background in creative writing, Andy brings several years of experience to NCSA.