5 Tips for Building Endurance on the Lacrosse Field

Lacrosse is a game of speed, skill, and stamina. Whether you’re a seasoned player or just starting out with your first Lacrosse stick, endurance is key to performing at your best throughout the entire game. In this article, we will break down some effective ways to build your endurance on the field with the help of Gladiator Lacrosse.

Physical Conditioning

Physical conditioning forms the bedrock of your lacrosse endurance. It’s about building a strong cardiovascular system and developing the muscular endurance to maintain high performance throughout a game.

1. Start with running drills that mimic the stop-and-start nature of lacrosse. Try interval training, alternating between 30-second sprints and 30 seconds of jogging for 15-20 minutes.
2. Incorporate hill runs into your routine. Find a moderate incline and sprint up for 20-30 seconds, then jog or walk back down. Repeat this 8-10 times.
3. Focus on strength training exercises that target the major muscle groups used in lacrosse: legs, core, and upper body. Include squats, lunges, planks, and push-ups.
4. Add rotational exercises like medicine ball throws to mimic the twisting motions used in shooting and passing.
5. Aim for at least three to four conditioning sessions per week, gradually increasing the intensity and duration as your fitness improves.

Stick Skills and Endurance

While physical fitness is crucial, combining it with sport-specific skills is what truly elevates your game.

1. Practice wallball regularly. Start with 50 repetitions on each hand, focusing on proper form. Increase the number of repetitions and vary the types of passes as you improve.
2. Use a beginner lacrosse target to hone your accuracy. Set up targets at different distances and angles, then practice hitting them consistently.
3. Incorporate footwork drills with your stick skills. Set up a ladder or cones and practice moving through them while cradling a lacrosse ball.
4. Practice ground balls at full speed, then immediately transition into a pass or shot.
5. Combine stick skill drills with conditioning exercises to simulate game-like situations.

Fueling Your Endurance with Nutrition

Proper nutrition is the fuel that powers your endurance. Understanding the right balance of nutrients and timing of meals can significantly impact your stamina on the field.

1. Aim to get about 55-65% of your daily calories from complex carbohydrates like whole grains, fruits, and vegetables.
2. Consume 1.2 to 1.6 grams of protein per kilogram of body weight daily. Include sources like lean meats, fish, eggs, and plant-based options.
3. Include healthy fats from sources like avocados, nuts, seeds, and olive oil in your diet.
4. Stay hydrated by drinking water consistently throughout the day. Consider sports drinks during intense training or matches to replenish electrolytes.
5. Time your meals properly. Eat a meal rich in carbohydrates and moderate in protein about 2-3 hours before practice or a game. Have a snack combining carbs and protein within 30 minutes after training.

Mental Endurance

Mental toughness is just as important as physical endurance in lacrosse. Developing mental endurance can be the difference between giving up and pushing through when the game gets tough.

1. Set specific, achievable goals for each practice and game. Gradually increase the difficulty of these goals as you improve.
2. Practice visualization techniques daily, imagining yourself performing well in high-pressure situations.
3. Incorporate mindfulness or meditation into your routine, aiming for 5-10 minutes a day.
4. Learn to embrace discomfort by pushing yourself to maintain good form and decision-making when fatigued during training.
5. Develop a positive self-talk routine with a set of motivational phrases to repeat when feeling tired.

Recovery

Recovery is often overlooked but is crucial for building endurance. Proper recovery allows your body to adapt to the stress of training, making you stronger and more resilient over time.

1. Prioritize sleep, aiming for 7-9 hours per night to allow for proper recovery and adaptation.
2. Incorporate active recovery days into your training schedule, including activities like light jogging, swimming, or yoga.
3. Implement a thorough cool-down routine after each practice or game, focusing on stretching and mobility work.
4. Use tools like foam rollers or lacrosse balls for self-massage to break up muscle knots and improve circulation.
5. Listen to your body and adjust your training intensity if you’re consistently feeling run down or noticing a decrease in performance.

Creating Your Endurance Plan

A well-structured plan ensures steady progress and helps prevent burnout or overtraining. It emphasizes the importance of assessing your current fitness level, setting realistic goals, and continuously adjusting your training as you improve.

1. Assess your current fitness level by timing yourself running a mile, counting wall ball repetitions, or noting when you fatigue during a full game.
2. Create a personalized plan that addresses your weaknesses, focusing more on areas where you struggle.
3. Gradually increase the intensity and duration of your training, following the 10% rule to avoid overtraining.
4. Schedule your training to include a mix of high-intensity workouts, skill sessions, strength training, and recovery days.
5. Regularly reassess your progress and adjust your plan as needed to continue challenging yourself.

Remember, building endurance for lacrosse is a journey, not a destination. It requires consistent effort and patience, but the results are worth it. As your endurance improves, you’ll find yourself playing at a higher level for longer periods, making better decisions late in games, and recovering faster between practices and matches.

Whether you’re using a Gladiator Lacrosse rebounder to perfect your passing or running sprints to boost your speed, every bit of work you put in builds your endurance and brings you one step closer to being the player you want to be. So grab your stick, lace up your cleats, and get to work. Your future self on the lacrosse field will thank you.