Jan 29, 2015
Ramping Up For Lax

By Geoff Loomis

Looking to develop a training program for high school lacrosse players with limited time constraints? Check out this two-week preseason plan that uses interval training to build endurance and game conditioning.
When utilizing interval training, there are several factors that have to be manipulated to correctly condition an athlete. These factors include: distance of the interval, number of repetitions, the workout time, the rest time between intervals, and the type of recovery between the repetitions.

The distances used to improve speed endurance should never be longer than 220 yards. Possible distances include 50 yards, 100 yards, and 220 yards, or their equivalents in meters. Shorter intervals should always be run before longer intervals.

Repetitions should be sport specific–a lacrosse player will not need to run as many intervals as a basketball player because lacrosse players sub more often than basketball players. The number of repetitions allotted for each day should be completed unless the athlete can no longer perform the interval in the time specified.

If the athlete fails to complete the interval in the time allotted, his regular rest period should be administered, and then he should move to the next distance in his workout. Interval times should be based on each athlete’s best time plus a specific amount of time that has been calculated for each distance (1.5 seconds for 50 yards, 3 seconds for 100 yards, 5 seconds for 220 yards).

The amount of rest between reps is calculated by multiplying the workout time by three. The type of recovery is based on the type of endurance that is being trained.

Speed and aerobic endurance require a slow walk between intervals. Anaerobic endurance requires a slow jog at 53 percent of the athlete’s maximum heart rate.

The following charts represent sample workouts for training lacrosse players. A proper warm-up should always occur before the start of each workout–the onset of sweat is a good indicator of a proper warm-up. Maximum heart rate (MHR) is calculated using a number of formulas. 220 – age = MHR is often used, however, 208 – (0.7 X age) = MHR has been shown to be more accurate. Obese individuals should use 200 – (0.5 X age) = MHR.


Geoff Loomis recently completed his bachelor’s degree at Brigham Young University and will pursue an MS in exercise physiology this fall.

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