Workouts and Training

Welcome to Mass Elite’s dedicated Workouts and Training Page!  Scroll down to view daily and weekly workout suggestions, stickwork routines, combined fitness and stickwork workouts, and other instructional videos!


Mass Elite is committed to developing the whole athlete, not just lacrosse player.  Speed work, endurance training, footwork and agility, mobility, injury prevention, strength and conditioning are all incorporated into Mass Elite practices and training sessions.  Combining stickwork with fitness workouts is the best way to improve as lacrosse player!  Please see the workouts below as examples of weekly training suggestions that can be completed in the pre-season, during season or post-season.  As the New England Patriots coined, #NoDaysOff!




These stickwork routines can be done with partners, groups or by yourself on a wall or punch-back!  Each video shows ten reps of the stickwork skill; but make sure you challenge yourself with more reps once you are comfortable with the routine.  Try timing yourself and work to decrease the amount of time it takes you to complete the routine.




Below are stickwork routines that feature the use of two sticks at the same time.  While they are certainly more advanced routines, if done slowly and methodically, using two sticks at the same time is an excellent training tool for players learning the game.




One of the best ways to improve a player’s stickwork is to practice when fatigued.  Stickwork becomes more “game-like” when we combine footwork and conditioning.  Below are some examples of workouts that incorperate both fitness exercises and stickwork drills.




Below are instructional videos designed to educate developing lacrosse players on fundamental skills.  Clips of actual game footage included in these videos demonstrate these fundamental skills in real-time and game situations.  Watch, practice, emulate, perfect!  


Cutting & Feeding


1v1 Defense

Double Teams & Second Slides

Goal Keeper – Positioning

Goal Keeper – Free Positions

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