Most youth lacrosse programs focus on stick skills and game IQ. Those matter — but the athlete who is faster, stronger, and more explosive than the person guarding them has an edge that no amount of drill repetition can close. The HPL Lacrosse Athlete Foundation Program is built to develop that edge. Systematically. In 4 weeks.
The Program 4 weeks. 4 days per week. 45–55 minutes per session. Bands, light dumbbells, open space. Designed for lacrosse athletes ages 10–14 who want to show up to tryouts, the first practice, or a tournament weekend as a better, more athletic player than they were last season.
What You'll Train Multi-directional acceleration and deceleration mechanics — the first step, the cut, and the controlled stop. Rotational power through hip-shoulder separation for passing and shooting. Single-leg stability for dodging and 1-on-1 situations. Overhead shoulder mechanics and rotator cuff health to handle a full season of throwing. Posterior chain strength — glutes and hamstrings — that drives every sprint and cut. Core stiffness for contact absorption and stick-handling under pressure.
What's Inside Every session follows a sport-specific warm-up guide that covers ankle and hip mobility, lateral shuffle mechanics, shoulder activation, and rotational prep — specifically designed to mirror the movement demands of lacrosse. A 6-category extended mobility guide addresses the athlete's most common restriction points: hip flexors, hip rotators, thoracic spine, hamstrings, ankle dorsiflexion, and adductors.
The injury profile covers the six most common lacrosse injuries — ankle sprains, shoulder impingement, ACL and knee sprain risk, hip flexor strains, Osgood-Schlatter growth plate stress, and turf toe — including mechanism, warning signs, prevention strategies, and return-to-play guidance.
A full 4-week progress tracking sheet records sprint times, jump height, lateral bound distance, strength loads, and single-leg stability — so athletes and parents have proof of what consistent training delivers. Week 4 is a peak performance testing week.
The Philosophy Every dodge starts with a better first step. Every shot starts with a stronger hip. Train both. The program is written for youth athletes and coached by HPL's Sean Wade — 20+ years of performance coaching experience in Akron, Ohio.
$37. Download instantly. Start this week.