Lacrosse is a high-impact sport that works virtually every muscle in the body. Players need upper-body strength to swing a lacrosse stick, and to throw and cradle a lacrosse ball. Leg strength is necessary to run up and down a lacrosse field, which is 60 yards wide and 110 yards long . A lacrosse game lasts one to two hours, so lacrosse players need stamina and muscular endurance to make it through each game. Core strength and flexibility is also important since players must bend forward, backward and from side to side when reaching for and catching lacrosse balls. Good workouts to get in shape for lacrosse will help players improve their cardiovascular fitness, muscular endurance and total-body strength.

Running

Running is one of the best ways to build cardiovascular endurance and stamina, which are necessary for lacrosse players to achieve success on the field. Running strengthens your heart muscle, allowing it to pump blood throughout your body more efficiently. It also conditions the lungs, giving players the stamina necessary to make it through a full game without getting tired. Running also helps to eliminate fatty substances the blood, which prevents blockage and maximizes the blood flow to your muscles and vital organs. Run for 30 to 60 minutes each day to build the endurance and stamina you need to be an effective lacrosse player.

Squats and Lunges

Lunges and squats help lacrosse players build and strengthen their leg muscles, which helps them run faster and longer distances will full speed and power. Lunges and squats work the quadriceps, hamstrings, calves, gluteal muscles and lower back. Both exercises require core engagement as well, which helps to build and strengthen the abdominals. Perform lunges or squats three times weekly for 20 to 30 minutes. To prevent muscle overexertion, strength train your legs every other day or every two days.

Upper-Body Strength Training

Upper-body strength is necessary for lacrosse players to effectively and strategically maneuver lacrosse sticks. After catching a lacrosse ball, players must maintain control of it, which requires superior arm strength. Bench presses, bench dips, pushups shoulder presses and pullups work muscles throughout the arms, in the chest and in the upper back. When these muscles are strong, players can use lacrosse sticks to catch, throw and cradle lacrosse balls more effectively. Alternate these upper-body workouts with lower-body workouts, including lunges and squats, to build muscles throughout your body.

Swimming

Swimming not only helps to build the stamina and endurance lacrosse players need, it also activates many small and large muscles throughout the body. Swimming is a low-impact activity, which allows lacrosse players to give their joints a break from high-impact movements. Swimming works many of the muscles lacrosse players use, including muscles in the arms, legs, torso, chest and back. It also stretches and lengthens the body, which helps to improve flexibility. You can provide greater strength to certain muscles depending on your swimming style. Perform butterfly strokes to enhance your upper-body strength and flutter kicks to develop the muscles in your legs.

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