Four weeks, three sessions per week. Players log every session in the hub and coaches build versions by grad year, team, position and level. Full exercise cards, demo videos and completion checkboxes are available once you log in.
Train with a parent's approval. Use proper technique, warm up before every session, and stop immediately if you feel pain, dizziness or any unusual symptoms.
01
Speed, Footwork & Acceleration
Focus
Explosiveness
Quick feet
Change of direction
Defensive movement
Short-distance speed
Sample workout
01Five-minute dynamic warm-up
02High knees, butt kicks, walking lunges
03Lateral shuffles and carioca
04Four 10-yard acceleration sprints
05Four 20-yard sprints
06Three rounds of cone footwork
07Three rounds of lateral shuffle to sprint
08Three rounds of defensive approach and recover
09Five-minute cooldown
02
Strength, Stability & Injury Prevention
Focus
Bodyweight strength
Hip and core stability
Shoulder health
Balance
Minimal equipment
Sample workout
01Five-minute warm-up
02Three rounds of 10 squats
03Three rounds of eight reverse lunges per leg
04Three rounds of 12 glute bridges
05Three rounds of 10 calf raises
06Three rounds of eight to 12 push-ups
07Three rounds of a 30-second plank
08Two rounds of a 20-second side plank per side
09Single-leg balance finisher and shoulder stability
03
Lacrosse Conditioning & Game Fitness
Focus
Interval running
Shuttle runs
Ground-ball movement
Dodging under fatigue
Stick work while moving
Sample workout
01Five-minute dynamic warm-up
02Six 30-second runs with 60 seconds of recovery
03Five 20-yard shuttle runs
04Four rounds of sprint, ground ball and pass
05Four rounds of dodge, accelerate and recover
06Four rounds of defensive approach, shuffle and recover
