NextLevelSC
LacrosseBetween practices, games, and school, it's easy to think strength training should take a back seat.
But the truth is, in-season strength training is one of the biggest advantages you have.
Most athletes get weaker as the season goes on. Your hectic schedule creates fatigue, and without the right training, strength and power slowly decline. That drop in strength can mean slower sprint speed, less power, and a higher risk of injury.
Our In-Season Strength Program is designed specifically to prevent that.
This program is built for athletes who want to stay strong, explosive, and fast during the season without interfering with practices or games.
Each session is structured to be efficient and purposeful:
Short, focused workouts (30-45 minutes) twice a week
Low fatigue, high intensity training specific to lacrosse
Strength work that maintains power and speed
Mobility and recovery work to keep you feeling fresh
The biggest benefit is staying durable. When your body is strong and resilient, you're better prepared to handle the stress of practices and games.
If you're serious about performing all season long—not just the first few weeks—this program is built for you so you can protect your body and perform your best when it matters most.
1 sessions per week
Must use App app to view and log training
Program Training
A
Body Weight
B
Body Weight Warmup A
1 x 2:00
C1
Goblet Lateral Lunge
2 x 4
C2
Split Stance Rotational MB Slam
2 x 4
C3
Agility Ladder 1F Lateral Hop-Tap-Stick
2 x 2
D1
Barbell Bench Press from Pins
3 x 5
D2
Ball Plank Rollout
3 x 8
E1
Single Leg Hip Lift Heel on Bench
3 x 5
E2
Knee on Bench Heavy 1-Arm Row
3 x 8
F1
BB Forearm Roll-ups
2 x 2
F2
Alternating From Top DB Hammer Curl
2 x 10
F3
Tricep Rope Pulldowns
2 x 15
F4
Scap Pull-up
2 x 8
G
90-90 Breathing
1 x 10
A
Go Day Prep: Mobility & Activation
1 x 5:00
B
Track Specific Sprint Prep
1 x 10:00
C
React & Race: Back Knee Up Kneeling Start 90 Up and Go
1 x 6 @ 10
D
20-Yard Dash
1 x 3
E
90-90 Breathing
1 x 10
A
Go Day Prep: Mobility & Activation
1 x 5:00
B
Change of Direction Specific Dynamic Warmup
1 x 5:00
C
15x5 Change of Direction
1 x 6
D
Reactive Agility: Circle Tag
1 x 6
E
90-90 Breathing
1 x 10
A
Body Weight
B
Body Weight Warmup B
1 x 2:00
C1
Split Jump/ Pause
2 x 3
C2
Broad Jump/ Reset
2 x 3
C3
Alternating High / Low Pogos (4-Ways)
2 x 5
D1
Hex Deadlift
3 x 5
D2
KB Bottom Up 1-Arm Z Press
3 x 5
E1
:05 Eccentric Chin Up
3 x 3
E2
Quadruped Alternating Shoulder Taps
3 x 8
F1
Mini Band Ankle Eversion
2 x 8
F2
Mini Band Ankle Inversion
2 x 8
F3
TKE's
2 x 8
F4
Partner 4-Way Neck Isometrics
2 x 0:10
G
90-90 Breathing
1 x 10
A
Yoga for Athletes
1 x 30:00
B
Steady State Recovery
1 x 30:00
C
90-90 Breathing
1 x 2:00
D1
Foam Roll Calves
1 x 6
D2
Foam Roll Quads
1 x 6
D3
Foam Roll Adductors
1 x 6
D4
Foam Roll Glute / Ankle Over Knee
1 x 60
D5
Foam Roll Back
1 x 5
D6
Foam Roll Lats / Under Armpit
1 x 6
E1
Neck CARs
1 x 5
E2
Shoulder CARs
1 x 5
E3
Quadruped Hip CARs
1 x 5
E4
Knee CARs
1 x 5
F1
90-90 Breathing
1 x 10
F2
Dead Hang
1 x 30
F3
RFE Hip Flexor Stretch
1 x 30
F4
Elevated 90/90 Hip Mobility
1 x 30
F5
1 Leg Downward Dog
1 x 30
F6
Seated Straight Leg Groin Stretch
1 x 30
A
90-90 Breathing
1 x 10
B1
Next Level Warm Up
1 x 10:00
B2
Change of Direction Specific Dynamic Warmup
1 x 2:00
B3
20 Yard sprint
1 x 1 @ 20
C1
90-90 Breathing
1 x 2:00
C2
Foam Roll
1 x 5:00
C3
Aerobic Flush (BPM under 140)
1 x 15:00
C4
Bretzel
1 x 0:30
C5
Figure 4 Glute Stretch
1 x 0:30
C6
Hamstring Rope Stretch
1 x 0:30
C7
Frog Pose
1 x 0:30
C8
Door Frame Chest Stretch
1 x 0:30
Michael Lutton
RIT Lacrosse Commit
Verified Athlete"From exercises that I would not be doing outside of this program, I am stronger and the areas that I would formerly have considered unimpressive have become quite the opposite, from explosiveness to top speed. Thank you Coach Moon and the team at Next Level for making me the player I am today"
Peyton Rothfuss
Syracuse University Lacrosse Commit
Verified Athlete"Next level has helped me in so many different ways. I have gotten faster and stronger which has helped me improve my lacrosse game so much. Training also helped my confidence as a player and person. I’m committed to play at Syracuse University and I wouldn’t be where I am today without Next Level."
