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Fitness Testing for Lacrosse

As with most team sports, there are many components of fitness that are important for success. Aerobic fitness is be one of the most important attributes of a successful lacrosse player, closely followed by anaerobic fitness and running speed and agility.

Further information and discussions can be found on the components of fitness for lacrosse, as well as about training for lacrosse. There is also information about fitness Testing for Lacrosse Referees.

Aerobic Fitness

Aerobic fitness is a very important component of fitness for lacrosse. The shuttle run (beep) test is commonly used to assess the aerobic fitness of team sports, or the yo-yo test which is better suited for intermittent sports like lacrosse. You can find information on many other aerobic tests here.

Strength and Power

The vertical jump test can be performed to measure leg power. Maximal strength tests for specific exercises should be conducted. A handgrip strength test is also appropriate for lacrosse players. Strength (and power tests) should also be done to determine strength levels and to monitor strength changes in conjunction with training programs. 


Maximum running speed and acceleration are very important in lacrosse. Sprint time over 30m, and if timing gates are available also record split times for the first 10m and 20m to determine acceleration.


The ability to quickly change direction is very important for lacrosse. The 505 agility test measures the ability to change direction 180 degrees. A 90 degree turn test would also be suitable for lacrosse.


Good hamstring and lower back flexibility is important for lacrosse players. The sit and reach test can be conducted to assess the lower back and hamstring flexibility. Other flexibility tests can be used to access the range of movement in other areas of the body.

Body Fat

Excess body fat would affect the lacrosse player's ability to move freely around the field, and the extra weight will increase fatigue. Body fat can be measured using the skinfold method. If this is not available, monitoring body weight changes would give an indication of body fat changes, assuming no change in muscle mass.


The Goal Keeper

The goalie has very specific fitness demands. Tests for the goalkeeper should concentrate on explosive power and flexibility. Some type of reaction test can also be incorporated.

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