As I wrote about here core training for lacrosse needs to focus on stability, specifically anti-rotation, anti-flexion, and anti-extension. This exercise is a very advanced version of the plank and is a great anti-extension exercise. The key is to maintain the natural curve of your spine and to imagine you had a glass of water on your lower back that you didn't want to spill. A strong, stable core will allow force to be transferred from your lower body to your upper body with no energy leaks, creating more power in your shots and checks. It will also create better posture and body control making you able to change directions faster.

Sled Pushes are a great way to improve power and your ability to produce force which directly effects your sprinting speed. Also, by keeping the head up and driving the knees forward while not allowing the heels to come up to your butt they work to improve acceleration running technique as well. Improving technique and power output at the same time makes your training much more efficient and effective! This video shows a creative way to complete a sled push when a sled isn't available. The resistance of the bench and added dumbbell on the turf makes this an extremely taxing yet productive exercise to do.

Single leg squats help build strength, stability, and improve balance while correcting any imbalances you may have in strength between legs. Also, they require no equipment to perform and are a great way to reduce the likelihood of injury. The bench is used as a guide to make sure you are still sitting your butt back and down, and once you have mastered the exercise to this depth you can remove the bench to squat even lower. Make sure your knee tracks over your toes and doesn't cave into the middle of your body. Running is a single leg activity so developing strength in each leg individually is vital to improving your lacrosse performance!

The Deadlift is a very controversial exercise. Some people live and die by it, others think it's too dangerous to even attempt. Done properly though, the deadlift is one of the greatest exercises you can do to increase strength which will obviously improve your lacrosse performance. It works your entire posterior chain (calves, hamstrings, glutes, spinal erectors) as well as your upper back. The lifting must be done with the legs, driving your heels into the ground keeping your shoulder blades tucked down and back, and finishing by squeezing your glutes as hard as possible. I only recommend attempting the deadlift after your technique has been perfected and approved by a qualified professional. Beware though, as I've previously explained that Not All Fitness Pros are Created Equal!