Lacrosse Fitness Training

Lacrosse Description

Lacrosse is a high-intensity game which the American Indians invented. It is very similar to soccer, but instead of kicking a ball through a goal, the object is to throw a ball into a goal with a lacrosse stick. Two teams move the ball up and down the field through a combination of running and passing the ball to each other via the lacrosse stick. Each team attempts to throw, or shoot, the ball into the opponents' goal. This sport often becomes very physical, resembling hockey. Fitness Expert recommends that those wishing to learn the sport should become involved at a school or in an organized league. To play lacrosse, one must become familiar with throwing and catching the ball, as well as basic stick-handling skills.

Lacrosse Warnings

  • Morbidly obese individuals should seek medical permission before beginning this activity.
  • People suffering from chronic knee, ankle, pelvic/hip, wrist, shoulder, elbow or lower back pain should also seek medical clearance before playing lacrosse.

Lacrosse Risks

  • Contusions and lacerations, caused by the high degree of contact
  • Fractures of fingers, nose or ribs
  • Eye injuries or broken teeth
  • Sprains or strains of shoulder, groin, hamstring, calf, ankle, lower back or knee

Lacrosse Equipment required

  • Stick: plastic or wood with netting
  • Gloves: knuckles padded; can be with or without palms
  • Shoes: cleats, preferably high top
  • Helmet: plastic, with face mask and chin strap
  • Protective pads for the shoulders, arms, elbows, and collar
  • Chest and neck protection for goalie

Lacrosse Applicable substitutions

  • Soccer
  • Football
  • Field hockey

Lacrosse Reference sources, organizations and publications

  • NCAA: 6201 College Blvd., Overland Park, KS 66211­2422, (913) 339­1906
  • Lacrosse Foundation: 113 W. University Parkway, Baltimore, MD 21210, (410) 235­6882
  • United States Women's Lacrosse Association (USWLA): 45 Maple Ave., Hamilton, NY 13346, (315) 824­2480
  • Major Indoor Lacrosse League: 9200 Ward Parkway, Suite 500, Kansas City, MO 64114, (816) 926­0060


Cardiorespiratory: Interval

Fitness Benefits

  • Cardiorespiratory 3
  • Flexibility 1
  • Muscular Strength 1
  • Muscular Endurance 3
  • Body Fat Recution 2

Fitness Requirements

  • Cardiorespiratory 2
  • Flexibility 1
  • Muscular Strength 1
  • Muscular Endurance 2
  • Coordination/Skill 3

Muscle groups used

Primary muscles: quadriceps, hamstrings, shoulders, forearms, calves, biceps and triceps Assistance muscles: hip adductors, hip abductors (gluteal muscles, tensor fasciae latae), chest, upper back (latissimus dorsi, trapezius, rhomboids), obliques and abdominals

Energy expenditure

Approximately 0.064 Calories per minute per pound of body weight

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