- Conditioning for kids
- Lacrosse, 7 to 10 year olds
Lacrosse conditioning for 7 to 10 year olds
Lacrosse conditioning for 7 to 10 year olds at home means speed & athleticism and defense through 36 drills picked for the age. At 7 to 10, lacrosse conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. 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 7 to 10 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
A parent's page. Free to read; no card to start; running a team is always free.
At a glance
- The drills
- 36 physical-focus lacrosse drills work at home for 7 to 10 year olds, 6 of them lacrosse's own. 9 of them are jump, bound or sprint drills, which a plan limits.
- How it is built
- At 7 to 10, lacrosse conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.
- Load rules
- A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions. No weights, bands or machines: body weight, a ball and open space.
- What you need
- Most used: cones (4 of the 36 drills), music (2), agility ladder or tape (1), balloon (1), bucket or target (1), chalk or tape (1), chalk, rope or towels (1), cones of different colors (1). 8 drills need nothing but space. 4 are for two, and a parent can be the partner.
lacrosse's own
Lacrosse conditioning drills for 7 to 10 year olds
These drills build the body for lacrosse itself: speed & athleticism and defense. Every one is open to 7 to 10 year olds by the app's age gates and works at home with one parent.
speed & athleticism
Speed & Athleticism
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 7 to 10 year olds.
speed & athleticism
Speed & Athleticism
stick skills
Stick Skills
A 23-minute session
A conditioning session for 7 to 10 year olds
A warm-up, 1 drill and a cool-down: 23 minutes. A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.
- 1Lacrosse Warm-Up, Ages 7 to 10An 8-minute moving warm-up for lacrosse players aged 7 to 10: easy running, moving stretches, balance and soft landings, then lacrosse moves. Before practice, never still stretches first.8 min
- 2Ladder FootworkLight feet, quick taps.10 min
- 3Lacrosse Cool-Down Stretches, Ages 7 to 10A 5-minute cool-down for lacrosse players aged 7 to 10 after training: an easy walk, then gentle stretches for the legs, hips and shoulders, each held for a slow count of 10.5 min
Healthy load
How much lacrosse conditioning is healthy for 7 to 10 year olds
At 7 to 10, lacrosse conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.
A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.
No weights, bands or machines: body weight, a ball and open space.
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
Ages 6 to 12 are the "sampling years": high play, low deliberate practice.
Côté and Vierimaa 2014Organized 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
Questions and answers
What is lacrosse conditioning for 7 to 10 year olds?
At 7 to 10, lacrosse conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. The 36 drills below are physical-focus lacrosse drills that work at home.
What lacrosse conditioning drills can 7 to 10 year olds do at home?
A few to start with: One-Leg Balance Catch, Reaction Starts and Skips and High Knees. Most used: cones (4 of the 36 drills), music (2), agility ladder or tape (1), balloon (1), bucket or target (1), chalk or tape (1), chalk, rope or towels (1), cones of different colors (1). 8 drills need nothing but space. 4 are for two, and a parent can be the partner.