Strength Training for Lacrosse

The game of lacrosse requires athletes to be quick, agile, and powerful. Resistance training contributes significantly to the development of speed, agility, endurance, and strength, ultimately making a lacrosse athlete more formidable on the field.

Developed with the expertise of the National Strength and Conditioning Association (NSCA), Strength Training for Lacrosse provides an overarching biomechanical analysis of lacrosse and specific analyses of the physical demands of each position: defenders, midfielders, attackers, and goalies. Using these analyses, you can design an effective training program that translates to performance on the field. You will also find the following:

• 10 detailed protocols to test strength, power, speed, agility, and high-intensity endurance capacity
• 13 total body resistance exercises with 8 variations
• 16 lower body exercises with 10 variations
• 29 upper body exercises with 21 variations
• 20 anatomical core exercises with 19 variations
• 53 sample programs for off-season, preseason, in-season, and postseason resistance training

For each exercise, you will find a series of photos and a detailed list of primary muscles trained, beginning position and movement phases, breathing guidelines, modifications and variations, and coaching tips. You’ll also gain a deeper understanding of what muscles are involved in each exercise so you can develop a complete and targeted resistance training program.

Backed by the NSCA and the knowledge and experience of individuals who have years of experience as strength and conditioning professionals for lacrosse, Strength Training for Lacrosse is the authoritative resource for creating lacrosse-specific resistance training programs.

Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

Audience

Strength and conditioning professionals, personal trainers, or other related professionals who supervise and train athletes for lacrosse; also for lacrosse coaches with intermediate or advanced understanding of strength and conditioning concepts and applications.

Foreword by Dillon Ward
Introduction by Matt Nein

Part I. Principles of Sport-Specific Resistance Training

Chapter 1. Importance of Resistance Training
Karen Sutton and Brittany M. Ammerman
Chapter 2. Analysis of the Sport and Sport Positions
John Cole and Justin Kilian
Chapter 3. Testing Protocols and Athlete Assessment
Thomas Newman
Chapter 4. Sport-Specific Program Design Guidelines
Nicole Shattuck and JL Holdsworth

Part II. Exercise Technique

Chapter 5. Total Body Exercise Technique
JL Holdsworth and Edward R. Smith, Jr.
Chapter 6. Lower Body Exercise Technique
JL Holdsworth and Edward R. Smith, Jr.
Chapter 7. Upper Body Exercise Technique
JL Holdsworth and Edward R. Smith, Jr.
Chapter 8. Anatomical Core Exercise Technique
Andrew Sacks and Jessi Glauser

Part III. Program Design Guidelines and Sample Programs

Chapter 9. Off-Season Programming
Drazen Glisic (High School), Tracy Zimmer (College Women), David Eugenio Manning (College Men), and Joel Raether (Professional)
Chapter 10. Preseason Programming
Drazen Glisic (High School), Tracy Zimmer (College Women), David Eugenio Manning (College Men), and Joel Raether (Professional)
Chapter 11. In-Season Programming
Drazen Glisic (High School), Tracy Zimmer (College Women), David Eugenio Manning (College Men), and Joel Raether (Professional)
Chapter 12. Postseason Programming
Drazen Glisic (High School), Tracy Zimmer (College Women), David Eugenio Manning (College Men), and Joel Raether (Professional)

ABOUT THE NSCA
The National Strength and Conditioning Association (NSCA) is the world’s leading organization in the field of sport conditioning. Drawing on the resources and expertise of the most recognized professionals in strength training and conditioning, sport science, performance research, education, and sports medicine, the NSCA is the world’s trusted source of knowledge and training guidelines for coaches and athletes. The NSCA provides the crucial link between the lab and the field.

ABOUT THE EDITORS
Joel Raether, MAEd, CSCS, TSAC-F, RSCC*D, has over 20 years of experience in sport performance at the collegiate and professional levels, and he has worked with hundreds of lacrosse athletes of all levels. He is the managing partner at FAST Performance in Denver, Colorado, and has served as the head of performance for the Colorado Mammoth of the National Lacrosse League (NLL) since 2008. The Mammoth won the NLL Championship in 2022. Raether also spent seven years at the University of Denver training a multitude of teams, including lacrosse. He has trained more than 10 NCAA national champions, All-Pro athletes, league MVPs, and Super Bowl champions as well as one Olympic gold medalist.

Matt Nein, MS, CSCS, RSCC*E, is the assistant director of athletics and recreation and coordinator of sports performance at Salisbury University, where he oversees the training programs of 23 varsity teams, three graduate assistants, and an intern and volunteer staff of 10. During his 20-year tenure, Nein has had the opportunity to work with 14 national championship teams (including 12 men’s and women’s lacrosse national champions), eight individual national championship athletes, and over 340 All-Americans. In 2018, he was named the NSCA’s College Strength and Conditioning Coach of the Year after being a finalist in 2016 and 2017. Nein currently serves on the NSCA’s Awards and Nominations Committee. He founded the NSCA Lacrosse Special Interest Group and now serves on its council. He also represents the NSCA as a liaison on USA Lacrosse’s Sports Science & Safety Committee. Recently, Matt has been named the strength and conditioning coach for the 2024 U.S. men’s box national team and 2027 U.S. men’s sixes national team. When not training athletes, he serves as an adjunct professor in the health and human performance department at Salisbury University.

“In Strength Training for Lacrosse, the leaders in this field have laid out a plan for developing the essential training needed to excel in this sport. This book is a critical resource for all lacrosse coaches and strength and conditioning professionals seeking to maximize the on-field success of their athletes.”
—Jim Berkman, Head Coach of the 13-Time National Champion Lacrosse Team at Salisbury University

“Matt Nein has gathered some of the top folks working in lacrosse, who have provided a wealth of theoretical and applied knowledge for anyone looking to improve their strength in lacrosse. There is an incredible amount of detail provided that will help guide session, microcycle, and seasonal planning.”
—Dr. Jason D. Vescovi, Vice President for USA Lacrosse

“Through my nine years of training with Joel Raether, I have become bigger, faster, and stronger. He has helped shape me into an elite player. Those principles and programs we used are at the core of Strength Training for Lacrosse, which is why it is destined to become the definitive training resource in the sport.”
—Eli McLaughlin, Forward for the Colorado Mammoth

College Men’s Lacrosse: Preseason, Mesocycle 1
General physiological analysis for lacrosse
Lateral bound into rotational shot-put throw
Position-specific exercise selection for lacrosse