1. Conditioning for kids
  2. Lacrosse, 11 to 13 year olds

Lacrosse conditioning for 11 to 13 year olds

Lacrosse conditioning for 11 to 13 year olds at home means speed & athleticism, defense and ground balls through 42 drills picked for the age. At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between. Why: Organized sport should total no more hours a week than the child's age in years, with two rest days a week (NATA youth sport specialization recommendations).

For parents and coaches: the physical drills that work at home for 11 to 13 year olds, one session to follow and the load rules the app applies to the age group.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated November 5, 2026

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At a glance

The drills
42 physical-focus lacrosse drills work at home for 11 to 13 year olds, 12 of them lacrosse's own. 12 of them are jump, bound or sprint drills, which a plan limits.
How it is built
At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between.
Load rules
Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover. Box jumps and depth jumps wait until 14, and loaded lifting is not in an at-home plan.
What you need
Most used: cones (17 of the 42 drills), lacrosse stick (4), ball (3), soft ground (3), mat (2), wall (2), agility ladder or chalk ladder (1), agility ladder or tape (1). 4 drills need nothing but space. 5 are for two, and a parent can be the partner.

lacrosse's own

Lacrosse conditioning drills for 11 to 13 year olds

These drills build the body for lacrosse itself: speed & athleticism, defense and ground balls. Every one is open to 11 to 13 year olds by the app's age gates and works at home with one parent.

speed & athleticism

Speed & Athleticism

defense

Defense

ground balls

Ground Balls

Every sport

Athletic drills lacrosse players share

Speed, balance and control carry across sports. These athletic drills are the same for every sport, picked from the ones open to 11 to 13 year olds.

speed & athleticism

Speed & Athleticism

stick skills

Stick Skills

A 28-minute session

A conditioning session for 11 to 13 year olds

A warm-up, 1 drill and a cool-down: 28 minutes. Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover.

  1. 1Lacrosse Warm-Up, Ages 11 to 13A 10-minute moving warm-up for lacrosse players aged 11 to 13: running, moving stretches, plank, balance, landings and build-up runs, then lacrosse moves, with a note on growth spurts.10 min
  2. 2Short SprintsPump your arms and stay tall.12 min
  3. 3Lacrosse Cool-Down Stretches, Ages 11 to 13A 6-minute cool-down for lacrosse players aged 11 to 13 after training: stretches for the legs, hips, shoulders and wrists, each held 15 to 20 seconds, never to pain, with growth-spurt notes.6 min

Healthy load

How much lacrosse conditioning is healthy for 11 to 13 year olds

At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between.

Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover.

Box jumps and depth jumps wait until 14, and loaded lifting is not in an at-home plan.

Organized sport should total no more hours a week than the child's age in years, with two rest days a week. (NATA youth sport specialization recommendations).

The research behind it

Questions and answers

What is lacrosse conditioning for 11 to 13 year olds?

At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between. The 42 drills below are physical-focus lacrosse drills that work at home.

What lacrosse conditioning drills can 11 to 13 year olds do at home?

A few to start with: V-Cut and Catch, Zigzag Dodge Run and 10-Yard Bursts. Most used: cones (17 of the 42 drills), lacrosse stick (4), ball (3), soft ground (3), mat (2), wall (2), agility ladder or chalk ladder (1), agility ladder or tape (1). 4 drills need nothing but space. 5 are for two, and a parent can be the partner.