Written by: Pierre Tobjian
Lacrosse isn’t just a game in Kahnawà:ke. It’s a way of life. When I started teaching physical education at Kahnawà:ke Survival School, I quickly noticed something unique about my students. Every day, they carried their lacrosse sticks everywhere, never letting them out of sight.
Also known as the Medicine Game, lacrosse is deeply significant in Kanien’kehá:ka culture. It is more than just a sport. It is a gift from the Creator, played for the Creator, with a purpose beyond competition. Its spiritual and healing power makes it central to the community’s identity.
Experiencing this firsthand intrigued me. I had worked with athletes from various sports before, but lacrosse in Kahnawà:ke felt different. It wasn’t just about playing a sport, it was about culture, history, and tradition. I felt this firsthand when I attended the home opener for the Kahnawà:ke Hunters, the local Junior B box lacrosse team. The energy in the arena was electric, and the connection between the players and the community was clear. That night, I decided I wanted to try playing lacrosse to truly understand what it takes to be an ideal lacrosse player, both physically and mentally. What better way to conduct a true sports analysis of lacrosse than by playing it myself?
The first time I played lacrosse, I was struck by the pace and physicality. Players sprinted up and down the field, weaving through defenders, taking hits, and bouncing back like it was nothing. It became clear that lacrosse demands top-level athleticism.
To excel, players need more than just fundamental skills. They need speed to break away, the agility to dodge, the strength to hold their ground, and the endurance to maintain high intensity from start to finish. Whether it’s the open-field battles of field lacrosse or the tight, high-contact play of box lacrosse, the game pushes athletes to their limits.
This is where resistance training plays a huge role in helping athletes develop strength, power, and lacrosse-specific movements that make them more resilient during competition.
A well-designed strength and conditioning program for lacrosse must reflect the sport’s explosive, high-contact, and multi-directional nature.
For example, a powerful shot in lacrosse doesn’t come from just the arms, it comes from the core. Rotational power is key, as players need a strong core to generate force when shooting and absorb impact during physical play. Exercises like medicine ball rotational slams, landmine twists, and anti-rotation holds improve force transfer, stability, and unleashing powerful shots.
Acceleration and agility separate top players from the rest. Performing sled sprints, resisted accelerations, and change-of-direction drills such as the Illinois agility test are critical for explosive movement and quick reactions.
Given the intense nature of the game, building both upper and lower body strength is essential. Push/pull exercises, weighted carries, trap bar deadlifts, and Bulgarian split squats enhance a player’s ability to battle for ground balls, hold position under pressure, and absorb contact.
Additionally, power-based movements, like hang cleans and Olympic lifts, develop full-body explosiveness, translating to faster sprints, more powerful shots, and stronger checks.
To refine game-ready athleticism further, plyometrics are key, with exercises like box jumps, bounding, and lateral hops improving first-step quickness, acceleration, and the ability to change direction efficiently.
Finally, conditioning must align with the sports demand. Both box and field lacrosse players need a mix of aerobic endurance for sustained movement and anaerobic bursts for explosive efforts. Box players benefit from short, high-intensity sprint intervals with quick recoveries, while field players require endurance to maintain performance over longer distances. Proper energy system development ensures players can maintain performance and push through the final minutes without fading.
Success in lacrosse isn’t only about playing hard and mastering fundamental skills. Strength training is the key to any athletic endeavor. To outplay and outwork opponents, athletes need a structured training program tailored to the sport’s unique demands. Strength, speed, and resilience come from intentional workouts, laying the groundwork for peak performance and long-term success during competition.
Pierre is a Physical Education teacher at Kahnawà:ke Survival School and a certified kinesiologist with a BSc in Clinical Exercise Physiology. He specializes in athletic performance and is dedicated to inspiring health and fitness in his students.
