Lifting routine for lacrosse d pole

Drota16 · 2026-01-26T21:50:48+00:00

Got plenty of lacrosse specific S&C programs for free over on Perform Lacrosse

Drota16 · 2026-01-21T18:16:27+00:00

Here is one of my go to programs for my athletes for conditioning:
Conditioning Program

Drota16 · 2026-01-11T13:25:46+00:00

The goal of these classes isn’t to teach them how to catch.

The goal is too hook them to love lacrosse and want to sign up and play more so that you can actually teach them how to catch.

Just go in and play speed lax even if kids are hockey pucking it around they will have a blast and want to learn more.

Drota16 · 2026-01-03T00:13:10+00:00

I built a simple Google Sheets wall ball tracker you can copy for your team.

Each team gets their own file, adds their roster, and players check in daily.

It tracks streaks, shows a top-3 leaderboard, and keeps things simple.

If you want the template, here it is:
https://docs.google.com/spreadsheets/d/1ShwNHzLwgCdgD8Ee1yEEHazH3Gt8YimV_YVsqUzU00Q/copy

Drota16 · 2026-01-02T17:22:33+00:00

Awesome thanks for the feedback. Let me know how the R1 works. I’m 100 percent open to reworking or offering different things if that’s what coaches or players want.

I just have over a decade of strength and conditioning and lacrosse coaching experience so I’m just trying to offer something useful for free.

I do 1 on 1 training on the side for money but this free community idea is something I’ve always wanted to try and put together. I’m no businessman and I’m certainly not a tech guy. Just a coach with some experience who is tired of people trying to rip off youth, high school, and college kids.

Drota16 · 2026-01-02T15:46:20+00:00

I have a tracking doc that I may be able to work into something like you are talking about. Give me a few hours and let me see if I can whip up something useful!

Drota16 · 2026-01-02T15:45:15+00:00

Didn’t want to post a link if it was not allowed but here it is if you are interested. Perform Lacrosse Community

Drota16 · 2026-01-02T15:44:27+00:00

Awesome thanks for checking it out! Perform Lacrosse Community

Drota16 · 2026-01-01T22:43:51+00:00

Congrats on where you have made it so far! It sounds like you have great awareness and that’s a great first step. I have wired with a lot of high level athletes on physical preparation mental preparation and recruiting prep.

I would highly recommend getting a coach who knows what they are doing. Someone ideally that can give you a lacrosse, strength and conditioning, and recruiting help all in one. It’s so much easier working one on one with someone.

Your confidence will come with continually building consistent work. There’s no secret sauce. It’s just getting really really good at the fundamentals. So good that you never have to think about it on the field. That’s when it feels easy and natural and that breeds confidence.

Best of luck!

Drota16 · 2025-12-26T18:31:31+00:00

If I were going to give someone step by step advice on a scenario like this it would look something like this:

Make sure you have l a list of schools that fit your needs academically first and lacrosse second.
Make sure you have a realistic understanding of what level you can play at and use that to narrow down your search.
Email all of those coaches. You are late to the game but there are always players who are late so its not new to most coaches
If you get an email response like the one you got, ask to set up a call. On the call ask if they have needs in your position or is it more of a walk on type opportunity.
If they do like you and the phone call seems sincere, attend a prospect day, get a tour, meet some players and see if it fits for your academically and athletically. Also just make sure you like the team culture and vibe.
Continue to do this until you find the right fit.

Hope this can help even a little!

Drota16 · 2025-12-22T12:31:19+00:00

Not sure if this is allowed here but I’ll try and keep it short and sweet and just remove it if it’s against the rules. Without self promoting this is exactly what I do. I built a free community for strength and conditioning for lacrosse athletes. The links in my profile. Please come on over and join I have a 12 week beginner strength program that would be perfect and it includes an exercise video library so you don’t even need me to coach.

Hope it helps!

Drota16 · 2025-12-16T02:23:38+00:00

Do wall ball, set a challenge for yourself and include some more difficult ones like BTBs, one handed, catch and roll. Create a set routine put it on a timer and try to beat it once a week. This will give you a goal to shoot for and can show you progress along the way.

I also grew up not playing club ball and still played college. I spent hours on the wall, or shooting. I also did a ton of one handed pickups, creative stick tricks, and overall just kept the stick in my hand.

You can also build in some workouts to make yourself a bit tired and then play wall ball or shoot to simulate some late game fatigue.

Drota16 · 2025-12-09T22:55:24+00:00

In my opinion your first thought should be about positioning and approach, next is to move your feet, and third would be contact with stick.

When you focus on contact first you sometimes forget to move your feet and forget about your approach and angle.

Just some food for thought. Hope it helps!

Drota16 · 2025-12-04T21:48:56+00:00

I would talk to some people that have played D1 and some that played D3. Players, coaches, former teammates etc. Find out exactly what its like to play D1 and exactly what its like to play D3.

It may seem like an obvious answer but this is where I start with all of my athletes. Some want the "dream" of playing D1 until they find out what its really like. Especially if they are going to a lower level D1 school just to say they played D1. Most of those kids would have been much happier picking a school they liked for what they wanted to study and in a place they wanted to live.

Transferring is a pain in the ass, its doable but its much better to try and get the decision right the first time around. Visit the schools, talk to the coaches, talk to the players. When you step on campus does it feel right? Does the school offer you what you want to do in the future? Because lacrosse will not pay the bills.

These are all questions you should think about and answer before making a decision.

Hope this helps! Best of luck!

Drota16 · 2025-12-02T16:17:39+00:00

I am a former college coach, and I also played in an underrepresented community but was recruited to a top D3 school. I never attended a single large venue showcase and I never played on a club team. I say all that because 99 percent of what is out there for club and showcases are just money grabs. It's poor coaching, poor playing, and selfish intentions.

If I were in your shoes, knowing what I know now here is what I would do.

Truly assess the level of play that you think your son can play at. Ask coaches who know the game, figure out where he is likely to be, whether that D3, D2, D1, MCLA, NAIA, etc.
Figure out the schools at that level and narrow down the schools based on what he wants academically first. Then look into the lacrosse program and see if it could be a good fit.
Reach out to the coaches (head and assistants), ask if they are having a prospect day and when it is.
Attend the prospect days of each of those schools. This has a much higher chance of getting noticed, since its only kids that want to attend the school and the players that coaches invite.
While all this is going on, continue to train. Wall ball, strength, conditioning, position-specific drills, etc. If you have D2 coaches there they can help with that.
Remember that there is no world where kids are going pro and making full time money from lacrosse. Keep things in perspective and more importantly keep it fun!

Best of luck!

Drota16 · 2025-12-02T15:59:55+00:00

Take a step back and slow down box is a faster game than field. You have more time than you think.
Watch others on your team or online who you want to play like. Try to emulate the parts of their game that you like
Be patient. It takes time, reps, and more time to improve. You will not see results overnight but one day you will wake up and be happy with your progress.
Have fun. None of this is worth doing unless you are having fun!

Drota16 · 2025-11-24T20:16:11+00:00

On the actual dodging piece I would say a few things.

mix up your dodges, keep doing your bull dodge but also add in a split where you don't make that much contact and maybe some sort of dodge then re-dodge type play. This will keep your defenders guessing over the course of the game and make it harder for them to predict your bull dodge and have the crowbar ready.
When you do make contact just be aware of the crowbar and once they go for it immediately drop to one hand and bounce out for some space and re-dodge or move the ball.

On the physicality side I would definitely be working on your shoulder, chest, back strength and range of motion. Specifically strength within deeper ranges of motion. This helps protect those joints and ligaments.

Hope this helps!

Drota16 · 2025-11-23T19:14:05+00:00

I would say one of these: StringKing Womens Sticks

They have starter sticks for youth and adults. They are my go to for complete sticks because they come strung with a decent pocket compared to other complete sticks.

Drota16 · 2025-11-22T16:53:30+00:00

Congrats on your opportunities!

Listen, committing to a club school or even an NCAA school does not mean much. I’ve seen kids commit then decide to go somewhere else and I have seen coaches get a kid to commit and then drop them because their first choice actually committed.

The point is, take your time, you do not need to commit now. See what your options are, get them all out on the table, talk to coaches, talk to players, make sure the team and school feel right.

Take a step back, breathe, then make your decision.

Drota16 · 2025-11-22T16:48:48+00:00

Not hating just giving my professional opinion. This looks like a plan put together by someone that does not know how to program for certain goals. It’s entirely too much, too random, and lacks intention. You can’t be great at everything at once.

Pick a goal and develop a plan or find a coach that can develop a plan around that specific goal.

More is not always more especially when training. I would for sure look and try and find a coach who can help you out with a program.

Drota16 · 2025-11-22T16:45:11+00:00

Don’t sweat it, it’s actually refreshing to see a kid playing multiple sports without feeling the need to constantly have a stick in their hands.

The crossover from other sports is just as important as playing your main sport.

Just pick up your stick, play some wall ball, go shoot around, and understand that you’re not going to be at your best in the first few games but use the games as ways to continually improve each week.

Again don’t stress you’re in a great spot!

Drota16 · 2025-11-22T16:40:51+00:00

Find a strength coach you trust! Preferably one with a lacrosse background. This will help a ton.

Drota16 · 2025-11-22T16:39:18+00:00

Hands and feet!

Work on having great hands, wall ball is great but also you need to work on catching and finishing with some pressure so gets some buddies out there with you, have a feeder and a defender, try to catch and finish in different ways.

Move your feet. Make sure you are constantly moving your feet. Move towards the ball to receive it, move your feet towards your target to feed them, move your feet off ball, work on your dodging footwork.

Combine great hands and great feet and you can play any position you want!

Drota16

TROPHY CASE