If you want to improve your game and your conditioning you need to do the following:
1. Play Wall Ball and Work on your shot. Try this routine. This routine could also be completed with a partner or group. Passing, catching and shooting efficiently and accurately make you a better player. To be a varsity level player you must be able to throw, catch and shoot with both hands!Other stickwork like cradling can be done in your back yard, while sprinting or on a distance run. Make sure you work on your off-hand cradling as much or more than you do with your dominant hand. Get a Cradlebaby so you can cradle indoors without breaking stuff in your home.
2. Running. Interval training is best for lacrosse as the changing of speeds and the stopping to rest simulates game situations. An example of an interval workout would be to sprint the width of the lacrosse field touch the line and sprint back (15-20 seconds) then jog back and forth for 45 seconds to 1 minute. Repeat this 10-15 times x 4-5 days a week. The goal would be to build up to 25-30 of these intervals.
Another route is to run 40 yard sprints. We run sets of 10 with 10 seconds rest in between each sprint. The goals is to run 4 sets. You get 90 seconds of rest and 50-60 seconds of sprint.
We also run 300s. This is a longer sprint with intervals of 25 yards. You run 12 consecutive 25 yards sprints (up 25 and back 25). Goal is 45 seconds, the max time it should take is 60 seconds.
Distance running will also improve your conditioning level. There’s no need to run more than 5 miles. Between 2-5 miles is more than enough at a time. This should be done at least 3 times a week with a maximum of 5 times per week.