Lacrosse Training

Lacrosse Training (LPT)

Lacrosse has been considered the “fastest game on two feet” and has grown in popularity immensely in the past decade. Talented lacrosse players can be found all over the United States and in other countries as well. Lacrosse has blossomed from a niche sport with localized hotbeds, to a competitive athletic endeavor worldwide that challenges all of the athletic qualities of those who choose to play the sport of lacrosse.

The purpose of our training programs for lacrosse at ESP is to understand and breakdown each aspect of fitness pertinent to the sport of lacrosse.  It is a complex process. We want to ensure each athlete understands and knows the importance of building and continually developing your foundation as we educate you and your body to operate both correctly and efficiently.  Learning how to properly use the muscles of your core will make an athlete better.  All are programs start with building a foundation first.   These exercises must be mastered first before proceeding to the more intensive training progressions.


ESP’s sport appropriate Foundation Program focuses on the following for lacrosse:

  • Core Stabilization
  • Correct Muscle Imbalances
  • Movement Screening-Asses balance, hip and pelvic stability
  • Spine Stabilization
  • Hip Mobility/Myofascial Release/ Flexibility
  • Strength-Endurance
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Without proper core development, your greatest potential will never be realized, and the risk of injury is greater.  Aside from core development, our program will pay close attention to improve movement efficiency, speed development, agility, power development as well as flexibility, and soft tissue mobilization.  Each training protocol is relevant and necessary for your overall success. The athletes participating in ESP’s LPT program are closely supervised and attention is always paid to proper technique and safety.

There is no better way to prepare a team for the upcoming season than to have them train together. Besides the benefits of getting stronger, faster, and in shape as a group, this program can also increase team dynamic, leadership, and bonding. Numerous teams in the DFW Metroplex area have taken advantage of ESP’s Team Training Program and have had highly successful seasons. Email Coach Dylan Douglass to schedule a training session at your next practice by emailing

Speed, Agility and Quickness Training

SAQ sessions provide advanced conditioning and speed training techniques to enhance sprint times and quality of running movement patterns. This year-round program focuses on linear speed, change of direction, jumping/landing, aerobic and anaerobic training, as well as cutting mechanics to educate athletes and improve their kinesthetic awareness.

ESP Foundation Program

Whether you are playing for the club championship or the World Cup title, you can get injured.

With the increasingly high level of play at all levels, lacrosse players need to gain a competitive edge. A well-designed and implemented athlete development program can help an athlete improve their strength, power, speed, explosiveness, conditioning, and movement. It is imperative to train in-season as well as during the off-season. The LPT Athlete program for lacrosse is designed around two training sessions per week during the competitive seasons and up to three days per week during the non-competitive season. Coaches, Parents, and Players can reserve training times and dates that are convenient on-line by emailing

ESP’s Training Schedule*

In-Season (February to May): Coaches will tell you that this time of year in the training cycle is the most critical. With tough practices and proper game day preparations, working out three or four times per week is an unlikely possibility. A two-day per week in-season program is much more feasible and practical to implement. In order to make training as convenient as possible, ESP offers both team training sessions and individual athlete training options as well.

Summer Training (June to August): The physical demands players are subjected to with camps and tournaments this time of year makes efficiency and effectiveness a necessity. This 2-3 day a week program offers each player an opportunity to develop his or her physical and mental capabilities through prudent, productive, practical and purposeful training.

Fall-Ball Training (September to October): With the increasing number of games and tournaments this time of year, individual skills, as well as athletic development, must remain the key components to continue to expand your game. Improvements in strength and speed can be accomplished in the two-day per week fall-ball program while increasing flexibility and mobility.

Off-Season Training (November to January): After a physical spring, summer, and fall, injury management is a crucial component of an athlete’s yearlong training cycle. Post-rehabilitation program development and implementation, as well as general physical preparedness programming, allow the athlete to heal up and improve their mind and body. These exercises will help to continue strengthening weakened areas while improving flexibility and mobility.

ESP Combine Training (December to January): Our comprehensive combine training program addresses the 10, 20, and 40-yard dash, Pro-Agility, L-Drill, Broad and Vertical Jump, and Power Testing.

Other Sports Training