does anyone have a good off-season lacrosse workout plan to keep me/get me back in shape?

Answer 1

You need to run is all. Use a running resource, like Runner's World. They have training plans for all sorts of goals. The one you probably need for lacrosse is the 5K training plan to get a nice base of endurance.

Check this out:
http://www.runnersworld.com/category/1,5034,s6-51-184-0-0,00.html

After you get a nice base of endurance, throw in some Fartlek runs: http://en.wikipedia.org/wiki/Fartlek

These fartlek runs can make you faster. What makes you faster is activating/strengthening your fast twitch muscle fibers. Another really good way to make you faster: try runnning up hills as fast as you can, then WALK back down. Repeat 5-10 times.

Do some plyometric exercises.

As for upper body strength, try the following exercises: pull ups (overhand grip), situps, push ups, etc. Try some dips and some bicep curls. Try some forearm curls.

Also for forearm strength, this is what I did: I took a broom by the bottom of the handle (opposite from the brush) and lifted it with my wrist.

Arm strength will help with checking and shots, also.

Answer 2

i don't know, ask the duke team