1. Conditioning for kids
  2. Lacrosse, 14 year olds and older

Lacrosse conditioning for 14 year olds and older

Lacrosse conditioning for 14 year olds and older at home means speed & athleticism, ground balls and defense through 72 drills picked for the age. From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, 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 14 year olds and older, 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

Start your free trial Or build a free week first, no account

A parent's page. Free to read; no card to start; running a team is always free.

At a glance

The drills
72 physical-focus lacrosse drills work at home for 14 year olds and older, 19 of them lacrosse's own. 23 of them are jump, bound or sprint drills, which a plan limits.
How it is built
From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.
Load rules
Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan. Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.
What you need
Most used: cones (31 of the 72 drills), balls (7), lacrosse stick (6), mat (5), soft ground (4), stopwatch (4), wall (4), solid wall (3). 4 drills need nothing but space. 12 are for two, and a parent can be the partner.

lacrosse's own

Lacrosse conditioning drills for 14 year olds and older

These drills build the body for lacrosse itself: speed & athleticism, ground balls and defense. Every one is open to 14 year olds and older by the app's age gates and works at home with one parent.

speed & athleticism

Speed & Athleticism

ground balls

Ground Balls

defense

Defense

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 14 year olds and older.

speed & athleticism

Speed & Athleticism

stick skills

Stick Skills

A 40-minute session

A conditioning session for 14 year olds and older

A warm-up, 2 drills and a cool-down: 40 minutes. Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

  1. 1Lacrosse Warm-Up, Ages 14 and UpA 12-minute moving warm-up for lacrosse players 14 and up: moving stretches, strength, single-leg control, cuts and build-up runs, then lacrosse moves at practice speed.12 min
  2. 2Short SprintsPump your arms and stay tall.12 min
  3. 3Skips and High KneesTall body, quick feet.8 min
  4. 4Lacrosse Cool-Down Stretches, Ages 14 and UpA 8-minute cool-down for lacrosse players 14 and up after training: stretches for the legs, hips, shoulders and wrists, each held 20 to 30 seconds, never to pain.8 min

Healthy load

How much lacrosse conditioning is healthy for 14 year olds and older

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.

Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.

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 14 year olds and older?

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between. The 72 drills below are physical-focus lacrosse drills that work at home.

What lacrosse conditioning drills can 14 year olds and older do at home?

A few to start with: Power Skips, Push and Pull Circuit and Single-Leg Hops. Most used: cones (31 of the 72 drills), balls (7), lacrosse stick (6), mat (5), soft ground (4), stopwatch (4), wall (4), solid wall (3). 4 drills need nothing but space. 12 are for two, and a parent can be the partner.