3 At-Home Workouts to Stay in Shape for Lacrosse

Maintaining peak lacrosse performance doesn’t require fancy equipment or expensive gym memberships. Whether you’re in the offseason, recovering from an injury, or simply looking to supplement your training, effective at-home workouts can keep you ready for games year-round. However, it’s key to focus on exercises that directly translate to the explosive movements, rotational power, and endurance needed to succeed on the lacrosse field.

Here are three workout routines that can be done right at home to maintain your competitive edge for the upcoming season.

At-Home Workouts For Lacross Players 

Mobility and Core Circuit

Your core is the engine behind every dodge, shot, and defensive check. This circuit strengthens your rotational power and stabilizes your trunk.

Complete 3 rounds of the following:

• Medicine ball rotational throws against wall (or weighted towel swings) – 10 on each side
• Plank to push-up transitions – 8 reps
• Split stance anti-rotation holds (using resistance band or towel) – 30 seconds on each side
• Single-leg Romanian deadlifts – 8 each leg
• Lateral lunges with reach – 10 each side

This circuit mimics the rotational movements used when shooting and passing while building the core stability needed for balance during defensive approaches and offensive dodges.

Speed and Agility Ladder Alternative

No agility ladder? No problem. This workout uses household items to develop the quick feet and change-of-direction skills essential for lacrosse success.

Here’s how to set it up:

• Use tape, rope, or chalk to create “ladder” squares on floor/driveway
• Alternative: Place 6-8 books or water bottles in two parallel lines

Complete the following sequence four times:

• High-knee runs through squares – 30 seconds
• Lateral shuffles – 30 seconds
• In-out jumps – 30 seconds
• Forward/backward hops – 30 seconds
• Rest 60 seconds between rounds

This improves the footwork needed for defensive positioning, quick dodges, and rapid directional changes that define elite lacrosse players.

Lacrosse-Specific HIIT Workout

Lacrosse demands both explosive bursts and sustained endurance. This high-intensity interval training mimics the energy systems used during game situations.

Complete five rounds of the following:

• 20 seconds jump squats (simulating ground ball pickups)
• 20 seconds mountain climbers with rotation (mimicking defensive slides)
• 20 seconds burpees (building transitional stamina)
• 20 seconds alternating lunge jumps (developing explosive first steps)
• Rest 60 seconds between rounds

This trains your body to recover quickly between intense efforts—just like the stop-and-start nature of a lacrosse game—while building the lower-body power needed for acceleration and deceleration.

Consistency with these workouts will maintain your lacrosse-specific fitness – even when you can’t get to the field. Going through these routines 1-2 times per week will help you get the best results, especially while supplementing with stick skills practice in your backyard or against a wall.

Want to take your conditioning to elite levels this summer? Our expert coaches are ready to help you improve your lax game at one of our 2025 GameBreaker Lacrosse Camps this summer. Find a location near you and sign up today!