Full-Body Power Circuit

Strength & Power

12 minutesadvancedindividualphysical

Legend

player
wall and medicine ball
broad-jump cones
resistance band
ball
circuit route
shot

How it works

Develop full-body lacrosse-specific power through a multi-station circuit combining explosive movements with immediate stick skill application.

What you need

lacrosse stick
lacrosse ball
medicine ball
resistance band
goal
wall

Your focus

Full-body power in lacrosse requires the integration of lower body, core, and upper body force production in rapid sequence. A circuit that combines explosive training with sport skills trains the whole power chain in a way isolated exercises cannot.

Station 1: 10 medicine ball rotational throws against wall (5 each side).

Station 2: 8 broad jumps with stick in hand, landing in athletic position.

Station 3: 10 resisted scoop passes with resistance band around waist.

Station 4: 5 full-speed shots on goal immediately after completing Stations 1-3 without rest. Complete 3 full circuits.

Goal

It's clicking when your physical presence changes what the opponent tries, they go around instead of through, because through isn't working anymore.

Helpful cues

Each station feeds the next, the power you build carries forward
Shots at the end should feel loaded, use all the power the circuit built
Maintain technique under fatigue, the circuit tests whether your power is repeatable

Adjust the challenge

Make it easier

Strip it back

Reduce to 2 circuits; add 30 seconds of rest between each station.

UpLVL it

Add the next challenge

Add a defender on the shot station who releases from 10 yards on the first shot attempt.

No account needed

Build a practice plan

Add drills, keep the plan in this browser, then share a link with your staff or parents.

This library helps you find the right drill. Inside UpLVL the right drill finds the player.

After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.