Girls' Lacrosse Training in Montclair, NJ: Speed, Stick Skills and Staying Healthy
Girls' lacrosse is won with a quick first step, sharp cuts and the legs to sprint back in transition. At Char Sports Performance, we train youth to college athletes for exactly that, so they're faster, stronger and harder to stop on game day.
Inquire about Girls' Lacrosse training today
What we train
- Acceleration and change of direction: faster first steps, good running mechanics, and slowing down and cutting under control.
- Lower-body and hip strength: harder cuts and better protection for the knees.
- Core and rotational strength: more power on shots, passes and draws.
- Game-like conditioning: repeat-sprint work that matches how midfielders and attackers actually play.
- By position: lateral footwork for defenders, upper-body and core strength for draw specialists, and reaction speed and hip mobility for goalies.
Why it helps
- Strength, landing and deceleration work are widely used to help lower ACL injury risk for female athletes in cutting sports.
- Training is planned around the season: stay strong and fresh in season, build bigger gains in the off-season, and account for other sports she plays.
- Players with college goals build a body that can handle college-level training.
How it works
Every high school and college athlete starts with an evaluation of their individual strengths and weaknesses. Group sessions run 80 minutes: 40 minutes of strength work and 40 minutes of speed and conditioning on our 6,000 sq ft indoor turf at 180 Bloomfield Ave, Floor 3, in Montclair. We recommend two to four sessions a week, depending on whether an athlete is in or out of season. Younger girls' lacrosse players build the base in our Youth and Junior High programs, and older players train in High School + College. Want one-on-one coaching or a session for a whole team? See Personal & Team Training. Char athletes have gone on to play women's lacrosse at college programs, and lacrosse teams train with us for speed work and recovery sessions.
Parent FAQs
When should my daughter start strength training?
Movement and core work can start young. Our Junior High program introduces resistance training in a safe, controlled environment.
Is girls' lacrosse training different from boys'?
Yes. It leans more on footwork, change of direction, deceleration and knee resilience.
Tell us about your athlete, their position and their goals, and we'll build a plan.
