Crucial Exercises for Lacrosse Goalies

Exercises For Lacrosse Goal Keepers

1. Squats

Squats for Lacrosse Goalies

Squats work many muscles throughout your leg. These muscles are crucial for goalies to be able to hold their position while in the goal and also explode towards the ball. Start by squatting without additional weight and work your way up to adding the amount of weight you feel comfortable with. Try to do 2-3 reps of 25 without weight. This number can be lowered once weight is added.

2. Agility Ladder 

Since you are in the goal, you do not need to have the fastest mile on the team, but you should be able to move the quickest around a 6ft goal. Working on the agility ladder often can help us achieve this quickness we all desire. You can find a specific workout here.

3. Pushups

Pushups work your chest, shoulders, and biceps. These muscles are crucial for goalies. You must hold your stick up for 50 minute games and be able to use your muscles to get you stick to the ball as fast as possible. Goalies also use their arm muscles to throw the ball to their middies, who is down the field. Try and do at least 10 pushups and work your way until you can do 40 in one set.

4.Figure eights

For figure eights you hold a weight in your hands and hold it in line with your shoulder. You proceed to move your straight arms in a figure eight, and then reverse the direction of the figure eight. If you are new start with a lower weight (around 2.5 pounds) and work your way up. Do this 20 times each side.

5. Throws

Throws are crucial exercises for lacrosse goalies. For throws you want to use a medicine ball and bring it behind your head. Then proceed to throw the medicine ball over your head. Start out with less weight and work your way up. Be careful!

6. Lunges

Lunges for Lacrosse Goalies

Forward lunges and side lunges. These will help you explode to the ball and move around the crease as quick as possible as a women's lacrosse goalie.

7. Sit ups

Sit ups work your abdominals. These muscles are the core for success. If everything else is strong but your core is weak, you will have a hard time exploding to the ball. Also do other abdominals exercises such as the plank!

8. Burpees

Burpees are full body exercises that makes your body burn after only doing a few. To do a burpee you start standing up, then you squat, kick your legs out, do a push up (optional), return to squat position, stand, and end with a jump. I recommend starting with 10 and adding more as you see fit. Also, if you need a challenge, add a pushup in there!



Overall, working out is important for a lacrosse goalie. Although goalies don't run as much, the position is very physically demanding. If you have any injury contact your doctor before proceeding with these exercises. Everybody is different, ask a personal trainer if these exercises are right for you.


Learn more about the best goalie stick for women's lacrosse players


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