run light poles. Jog from one light pole or telephone pole, or 1/2 a block... about 100 feet, then spring the next 100 feet. then walk the next 100 feet. Repeat many times. 15-20 repetitions will take you about a mile.

Do Ryan Powell's RootB22 system... it's good to have a stick in your hands as you work your legs since you need to do that on the field too. Go hard, do lots of reps.

Go on youtube and try to learn some plyometric exercises to build up your legs and lungs even further.

Play other Sports! bball and soccer are great for conditioning and "game IQ". Be athletic! Be able to go all day.

Get on a treadmill. Do not turn on your treadmill. Turn on the empty treadmill next to you and use its display as a timer. Sprint for 20 seconds on your treadmill (no, it's still not on -- you're fighting the resistance of the dead belt). Now either turn on your treadmill and walk or hop on the other one that you're using as a timer. Walk for 60-120 seconds (depending on your fitness), then do another 20 second dead sprint. 20 seconds is a long time to sprint (turn off your treadmill before you go into your sprint). Repeat this for 45 minutes. You won't enjoy this. See how many full-power sprints you can do in one session. Decrease the walking intervals in your next workout.

Idaho Lax Reporter, Managing Editor						University of Idaho '08
Elite Lacrosse (Training & Education)						Scallywags Lacrosse Club

mike@lacrosseallstars.com 

Knowledge of the day will tell you that you want interval training. As someone mentioned, running sprints and walking is good. I go through a routine I call "Nine 90's" where i'm on (full out) for 90 seconds and resting for 90 seconds. I do nine of those. Do about 3 90 second stairs, 3 sets of sprints, and 3 sets of 17's (running 20 yards, 17 times) usually does the trick.

Interval training will train your body to go and recover quickly. Long distance running is good, but how many marathon runners have you seen play a lacrosse game?

Good stuff on all the interval notes. The game works in that fashion--standing to sprinting to scooping all in a matter of seconds--so train that way. Also, you are normally getting pushed or shoved in one direction or another--so train off balance. 60 seconds of jumps onto a BOSU--or 30seconds single leg lateral hops over an obstacle--30 seconds of rope slams...
Not sure that distance running translates over--lacrosse is about linear and lateral explosiveness, change of direction, rotational power and core strength. Miles are ok if the intervals are worked in. 1/2 m jog, 1/4 sprint, 1/4 walk, etc

I appreciate all the advice guys, its been VERY helpful. I've even given some of this info to my coach and he's going to try to implement it in our practices!