^Lacrosse-Specific Fitness Test
Strength & Conditioning Coach: Chet Koneczny
Program Frequency: 2 - 3 Times A Season
Program Emphasis: Standardization & Improvement
Unit: Off-Season & In-Season
Reminder: Athletes should be properly warmed up, have not done any heavy exercises withing 24 hours of testing, should not eat within 2 hours of testing, should not drink 15 minutes leading up to testing & should
stop testing if: dizzy, chest pain, nausea, mental confusion or any other painful/abnormal symptoms.
Player Name:
Exercise
40 Yard Dash
Running
Long Jump
MB
Side Throw
L/R
(Both)
L
R
(Both)
8 RM*
Ham Curl
(Both)
200m
Shuttle Test
Trial #1
R
8 RM*
Bench Press
T – Test
(2 Trials)
Trial #2
L
(Both)
L – Test
(2 Trials)
Trial #1
Test #2
(Both)
8 RM*
Leg Press
8 RM*
Lat Pull Down
Test #1
Trial #2
Technique Cue
-Set up a premeasured distance of 40 yards
(36.58m) using pylons as markers and a stop
watch for timing
-Use an electronic timer is available (best practice)
-The athlete gets 2 attempts & may start
whenever they wish
-Set up a tape measure & use a stick for marking
-With a 10m running start jump forward
in a straight line off of one foot, trying for a
45° take off angle (no toe faults)
-Jump explosively with opposite arm and leg
action (coordinated)
-Sit straddling a bench or stand
perpendicular to the direction you will be
throwing the MB (R or L); feet parallel
-Reach MB to lower hip opposite to the
direction you are throwing, then explode arms
on a 45° angle across body releasing the MB at
the opposite shoulder
-Keep feet balanced (evenly spaced) in
the middle of the platform (hip-width
apart) push up then unlock handles, lower
platform until you reach a 90° knee angle;
push up through heels (lock after last rep);
keep head back on head rest; lock at the end
- Spotters should be in place on both sides
-With a neutral grip (equidistant), lay on a flat
bench with a weight you can push for 8 reps
-With a spotter, press the BB off the rack
into the start position (arms straight); lower
BB down to 3” above your chest; push up
-Keep 5-point contact throughout the
exercise (feet/shoulders/head) - 1 warning
-Adjust the machine length to just above
your ankles; lay or sit on machine keeping
feet shoulder width apart; toes pointed
towards shins
-Curl legs back to an 80° shin angle from a
180° straight leg position
-Deactivate lower back during the exercise
(Both)
-Sit with knees bent at 90° angle
-Use either V-handle or straight-bar handle;
keep a neutral spine (small curve in back)
-A successful rep is counted only if the
athlete is able to pull the bar down to their
upper chest; no jerking action (1 warning)
(Both)
-Arrange cones into an “L” formation
(5m apart at all lengths)
-Start at one end of the L, run forward
around the middle cone and do a figure-8
around the far cone, running back to the
starting cone doing another fugure (repeat 2x)
(Both)
-Arrange cones into a “upper case” T-formation
(5m apart across the top – 3
cones, 10m along the middle - 2 cones)
-Sprint forward from the bottom of the T around
the top middle cone; side shuffle around one
outside cone then all the way around the other; finish
with a sprint from outside cone to outside cone
(Both)
-Place 3 cones in a straight line at 12.5m apart
(25m total), to mark the distance. Players do the
drill twice, with a two minute break in between.
-Side-shuffle halfway & back 50m, sprint 25m,
back-pedal 12.5m, sprint 12.5m, back-pedal to
sprint 25m, side-shuffle halfway & back 25m,
sprint 25m, sprint 25m = 200m (See Diagram)
Goalies = 100m (4 x 25m sprint)
^Hand your tracking sheet into the coach/teacher at the end of each session
*See 1RM Conversion Chart
- 2 Trials
- 2 Minute Break Between Each Trial
- Record Time
* Players Execute Footwork Patterns
#1, #2 + #3 Consecutively
200m Shuttle Run
- Pylon
Sprint
Back-pedal
End Line
1
2
- Pylon
Sprint
Sprint
Side-Shuffle
- Switch
Directions
Start Line
3