Lacrosse Endurance: Cardio Strategies That Actually Work

At L4 Lacrosse, we know the fast pace of the game demands more than just skill—you need serious endurance. Whether you’re sprinting to get back on defense or pushing through the fourth quarter, your conditioning often decides how well you perform when the pressure is highest. If you’re training in the Louisville heat or gearing up for a big travel tournament, here are some cardio strategies we recommend to build game-ready endurance.

1. Interval Training: Train Like You Play

Lacrosse isn’t a steady-state sport. It’s all about short, explosive bursts followed by brief recovery periods. That’s why interval training is one of the most effective ways to condition for the sport.

Try This:

• Sprint 30 seconds

• Jog or walk 30 seconds

• Repeat 10–15 rounds

You can mix it up with shuttle runs, hill sprints, or timed cone drills. The goal is to mimic the stop-and-go energy demands of a real game.

2. Ladder Drills for Foot Speed and Stamina

Speed ladders aren’t just for agility—they also help improve coordination and cardiovascular endurance. Do these drills back-to-back with little rest to elevate your heart rate and build stamina under fatigue.

Great Ladder Moves:

• 2-feet-in

• Ickey shuffle

• In-in-out-out

• Lateral hops

Do 3 rounds of 4 different drills, 30 seconds each, with 15-second breaks between.

3. Tempo Runs to Build Base Endurance

Once or twice a week, players should include tempo runs—runs done at a steady but challenging pace—to build overall cardiovascular strength.

Example Workout:

• Warm-up jog: 5–10 minutes

• Run 1 mile at a “comfortably hard” pace

• Cool down: 5 minutes walk/jog

This is perfect for players looking to last all game without hitting a wall.

4. Stadium Steps or Bleacher Runs

In Louisville, there are great spots for this—like local high school stadiums or even sections at Cardinal Stadium when accessible. Stair work builds leg power and tests your cardio limits.

Stadium Set:

• Run up every row of steps

• Walk down

• Repeat 8–10 times

This type of training mimics the demand of long clears and defensive slides when legs are already tired.

5. Jump Rope Circuit

Don’t underestimate the rope. It’s one of the best tools for foot speed, rhythm, and endurance. Just 10 minutes a day can improve a lacrosse player’s conditioning noticeably.

Basic Jump Rope Circuit:

• 1 min regular bounce

• 30 sec high knees

• 1 min boxer skip

• 30 sec rest

• Repeat 3–4 times

Endurance is what separates average players from game-changers. It's important that athletes maintain speed and endurance at home. Use these cardio strategies to be the player you want to be!