10-Week Strength and Conditioning Program for Girls Lacrosse

A well-designed strength and conditioning program isn’t just about lifting weights. For a high school girls lacrosse team, this 10-week in-season program aims to enhance overall performance, prevent injuries, and support team success. With a balance of strength, cardiovascular fitness, and active recovery, this program provides a solid foundation to keep players strong, fast, and agile throughout the season.

Program Goals

The primary focus of this program is to bring athletic intent to every session while meeting these goals:

Improve strength: With an emphasis on lower body power to boost speed, acceleration, and agility.
Increase endurance: Build muscular and cardiovascular endurance to reduce fatigue and the risk of injury.
Develop core stability: Strengthen the core to stabilize the body during intense movements, improving throwing and catching power.
Enhance game preparedness: Build stamina and maintain superior performance during games.
Prevent injuries: Prioritize safe techniques and proper form across all exercises.

Using a combination of strength training, plyometrics, HIIT, and active recovery, this program will prepare players for game-day excellence.

Weekly Training Overview

Here’s the breakdown of weekly sessions to keep the team strong, conditioned, and performance-ready:

Monday | Lower Body Strength & Practice

Morning Training (Strength)
Barbell Squats (4 sets of 8–10 reps): Build explosive power for faster sprints and sharp cuts.
Romanian Deadlifts (3 sets of 10 reps): Improve hamstring and glute strength to enhance running speed.
Walking Lunges with Dumbbells (3 sets of 12 steps per leg): Build unilateral stability for agility and balance.
Core Stability: Include exercises like Plank Holds (3 x 30–60 seconds) and Russian Twists with Medicine Ball (15 reps per side).
Afternoon Practice:
Team drills focusing on passing, catching, and defensive plays.

Tuesday | Cardiovascular Fitness

Morning Training (HIIT)
Rowing Machine Intervals (30 secs work, 30 secs rest x 10 rounds): Boost cardiovascular fitness and endurance.
Sprints (40-yard dashes x 8): Improve explosive power and quick recovery.
Agility Ladder Drills (6 rounds): Work on foot speed and coordination.
Afternoon Practice:
Light team practice prioritizing strategies and game tactics.

Wednesday | Upper Body Strength & Skill Practice

Morning Training (Strength)
Dumbbell Bench Press (4 sets of 8–10 reps): Build power for improved throwing.
Pull-Ups or TRX Assisted Pull-Ups (3 sets to failure): Strengthen back muscles for explosive movement.
Medicine Ball Overhead Slams (3 sets of 12): Develop dynamic upper body power.
Core Stability: Include Dead Bugs (12 reps per side) and Side Planks (30 secs each side).
Afternoon Practice:
Combine endurance drills with skill refinement activities such as long-distance passing and sustained offensive plays.

Thursday | Plyometrics & Agility

Morning Training (Plyometric Training)
Box Jumps (3 sets of 10 reps): Enhance vertical explosiveness and reactivity.
Lateral Hurdle Hops (3 sets of 12 reps): Improve directional agility and quick footwork.
Cone Drills: Create “zig-zag” sprint drills to simulate game-like cutting movements with or without stick handling.
Afternoon Practice:
Recovery-centric practice including stretching, foam rolling, and light passing.

Friday | Functional Full-Body Training

Morning Training (Functional Strength)
TRX Rows (3 sets of 12 reps): Develop pulling strength to balance upper body training.
Kettlebell Swings (3 sets of 15 reps): Strengthen posterior chain and maintain conditioning.
Resistance Band Lateral Walks (2 sets of 12 steps each direction): Build hip strength and stability.
Bodyweight Bulgarian Split Squats (10 reps per leg): Improve unilateral power and reduce asymmetry.
Core Exercises such as Pallof Presses (3 sets of 10 reps each side).
Afternoon Practice:
Focus on game plans, strategies, and team dynamics.

Saturday | Active Recovery

Encourage light activities to rejuvenate both physically and mentally. Some recommendations:

Yoga for flexibility and mindfulness.
A 30-minute bike ride for light aerobic conditioning.
Pool swimming to reduce impact on joints while staying active.

Sunday | Game Day + Recovery

Game Time: Focus on gameplay execution and applying techniques honed over the week.
Post-Game Recovery:
Spend 20 minutes on stretching and foam rolling to ease fatigue and improve muscle recovery.

Coaching Tips for Effective Implementation

Warm-Up and Cool-Downs: Dedicate at least 10 minutes to dynamic warm-ups and cool-downs for every session. Incorporate exercises like high knees, dynamic lunges, and arm circles pre-workout, followed by static stretches and foam rolling post-workout.
Prioritize Proper Form: Demonstrate and correct exercise form during workouts to establish safe habits and reduce injury risks.
Monitor Intensity: Adjust intensity levels as needed based on individual fitness and energy levels. It's better to scale down than risk burnout or improper execution.
Progressive Overloading: Gradually increase weights, reps, or sets over the weeks to ensure continued improvement in strength and fitness.

Why This Program Works

This 10-week schedule ensures players achieve balanced athletic conditioning:

Lower Body Strength improves acceleration and field movements.
Upper Body Strength focuses on powerful throwing and ball control.
Core Stability enhances balance and reduces injury risk.
HIIT Workouts ensure better recovery during games, even after high-effort plays.
Functional Training develops total-body movement efficiency for lacrosse-specific motion.

By integrating these elements in precise, focused sessions, players not only improve physically but gain the confidence to dominate on the field.

Final Thoughts

A successful lacrosse season begins with preparation. This program gives young athletes the tools to build strength, manage fatigue, and sharpen their agility and speed, all while staying injury-free.

No two athletes are the same, just like no two lacrosse games are identical. Encourage your players to give their best effort every day, but listen to their bodies and adjust workloads when necessary. When executed with consistency and proper guidance, this 10-week in-season program will ensure your team is stronger, faster, and more competitive than ever.

Want to amplify results? Consider adding one of our ELITE coaches in a guided sessions using this framework. Watch your players soar—both literally and figuratively—as they dominate the field!