Lacrosse Injury Prevention Program

Lacrosse is an unpredictable sport, and as such, injury is not completely avoidable. However, a
proper muscular conditioning program can decrease the chances of sport-related injuries. This
strength and conditioning program was designed to prevent common injuries associated with
Lacrosse. Specific exercises have been chosen to increase joint stability, core stability and neck
muscle strength. Exercises utilized are a combination of isolation exercises, plyometric exercises,
and multi-joint (compound) exercises. This conditioning program should be performed three
times per week; should be preceded by an ample warmup; and should be followed by a
structured flexibility program.

1) Jumping in place
a) Frequency: 3 times per week
b) Intensity: Moderate intensity – 40-60% heart rate max
c) Type: Plyometric strength exercise
d) Time: 30 seconds x four repetitions
e) Rest: 30 seconds
f) Exercise order: first
g) Equipment needed: none
h) Description: The athlete will stand with feet shoulder width apart, slightly bend the
knees, and then jump straight up into the air. The athlete will return to starting position
with knees bent upon landing. The purpose of this exercise is to increase the athlete’s
heart rate, increase balance and increase stability.
i) Photograph:

2) Box Squat
a) Frequency: 3 times per week
b) Intensity: 50-69% 1-RM
c) Type: Multi-joint (compound) strength exercise
d) Time: 4 sets of 12-15 repetitions
e) Rest: 30-60 seconds
 f) Exercise order: second
g) Equipment needed: box/chair, dumbbells
h) Description: With feet about shoulder-width apart, with dumbbells held with a semi-
pronated grip, the athlete will bend over keeping a flat, straight back and will bend the
knees, lowering the body in a controlled manner. Once the bottom touches the box, the
athlete will come immediately back up without stopping, returning to starting position.
This intent of this exercise is decrease upper leg strain incidence by strengthening the
quadriceps, hamstrings, lumbar muscles, calves and glutes.
i) Photograph:

3) Lunges
a) Frequency: 3 times per week
b) Intensity: 50-69% 1-RM
c) Type: Multi-joint (compound) strength exercise
d) Time: 4 sets of 12-15 repetitions
e) Rest: 30-60 seconds
f) Exercise order: third
g) Equipment needed: dumbbells
h) Description: The athlete will stand upright with dumbbells in a semi-pronated grip. Step
forward with the right leg, keeping the left leg stationary while lowering the upper body
down and bending the forward leg to a 90 degree angle; the torso will remain upright
upon lowering. Using the heel of the forward leg, push up and return to starting position.
 Repeat on the opposite side. This exercise is intended to increase hip stabilization through
the strengthening of the gluteal muscles in the hips and buttocks.
i) Photograph:

4) Standing Twist
a) Frequency: 3 times per week
b) Intensity: RPE ~ 6
c) Type: Isolation strength exercise
d) Time: 4 sets of 25 repetitions at a slow speed
e) Rest: ~ 30 seconds
f) Exercise order: fourth
g) Equipment needed: resistance band/tubing
h) Description: Attach a band to a fixed point around shoulder height. Grip the band in both
hands and step forward. To increase stability, legs should be approximately shoulder
width apart. Begin slowly rotating from right to left, being certain to not rotate the torso
more than 45 degrees, then return to start position in a controlled manner. Repeat on the
opposite side. This purpose of this exercise is to increase core stabilization, necessary for
unexpected body checks and sudden changes in direction characteristic to lacrosse.
i) Photograph:
5) Standing Calf Raise
a) Frequency: 3 times per week
b) Intensity: 50-69% 1-RM
c) Type: Isolation strength exercise
d) Time: 4 sets of 12-15 reps
e) Rest: 30 seconds
f) Exercise order: fifth
g) Equipment needed: weight plate, dumbbells
h) Description: With dumbbells held in a semi-pronated grip, put the balls of the feet on a
weight plate. Lower the heels toward the floor, stretching the calves and hold this
position for approximately five seconds. The athlete will then rise up as high as possible
onto the balls of the feet, holding the contracted position for approximately five seconds.
Return to neutral start position and repeat. The standing calf raise increases ankle stability
necessary for quick directional changes.
i) Photograph:

6) Lateral Neck Extension

a) Frequency: 3 times per week
b) Intensity: low intensity (RPE ~ 3)
c) Type: Isometric/Isolation strength exercise
 d) Time: ~ 3-4 seconds x 4 sets
e) Rest: none
f) Exercise order: sixth
g) Equipment needed: none
h) Description: While standing or sitting, the athlete will place the palm of the right hand
above the right ear. Using the strength of the neck, push the hand as far as possible to the
right. Hold the contracted position for three to four seconds, and then slowly return the
head to starting position while resisting the motion with the neck. Repeat on opposite
side. The lateral neck extension exercise targets the protective muscles of the neck,
increasing neck stability.
i) Photograph

7) Neck Extension
a) Frequency: 3 times per week
b) Intensity: low intensity (RPE ~ 3)
c) Type: Isometric/Isolation strength exercise
d) Time: ~ 3-4 seconds x 4 sets
e) Rest: none
f) Exercise order: seventh
g) Equipment needed: none
h) Description: While sitting or standing, intertwine the fingers and place the hands behind
the head. Push the hands back using the strength in the neck, using the hands as
resistance. Hold the contracted position for three to four seconds and then slowly push
the head back toward the front while resisting with the neck. This exercise strengthens
the muscles at the back of the neck to enhance stabilization.
i) Photograph

8) Neck Flexion
a) Frequency: 3 times per week
 b) Intensity: low intensity (RPE ~ 3)
c) Type: Isometric/Isolation strength exercise
d) Time: ~ 3-4 seconds x 4 sets
e) Rest: none
f) Exercise order: eighth
g) Equipment needed: none
h) Description: In a standing or sitting position, bring the fists together under the chin.
Using the neck, push down on the fists; hold the contracted position for three to four
seconds. Slowly return the head to starting position, using the fists, while resisting the
movement with the neck muscles. The purpose of the neck flexion exercise is the
increase muscular strength in the front of the neck, improving neck stability.
i) Photograph:

References
Delavier, F., & Gundill, M. (2011). The Strength Training Anatomy Workout. Champaign:
Human Kinetics.

Dumbbell Lunges. (2018). Retrieved from Bodybuilding.com:

https://www.bodybuilding.com/exercises/dumbbell-lunges