How HVY Sleeves Help Lacrosse Players Build Strength, Speed & Endurance

Potential Benefits of HVY Sleeves with Lacrosse players 

1. Increased Endurance & Muscle Activation
   Light weights (typically 0.5–2 lbs) can increase the load on your arms during stick handling, passing, and shooting drills, improving muscular endurance and activation over time.
2. Improved Stick Speed (After Removal)
   Like (loaded) bat-weight training in baseball, practicing with wrist weights and then removing them (unloaded) creates a perceived “lightness,” helping players move the stick faster.
3. Functional Strength Gains
   Especially during non-contact drills or off-field training, wrist weights can help reinforce motion-specific strength for shooting, cradling, and passing.
4. Better Conditioning
   Over time, this added load increases cardiovascular and muscular effort, potentially enhancing conditioning for game situations. This is multiplied when using the leg weights as well.

Our recommended best use cases for Lacrosse players:

• During stickwork drills, wall ball, or controlled shooting.
• In warm-ups to activate arm and shoulder muscles.
• As part of off-field conditioning or strength circuits.
• For short durations (10–15 minutes), and for more advanced athletes longer duration (20-30 minutes). Not recommended for games.

 

A sample Lacrosse HVY Sleeve Training Routine

Equipment/Benefit: HVY Sleeves (they are light enough to not compromise form)

Frequency: 2–3x per week (not every day)

Duration: 20–30 minutes per session

🔹 Warm-Up (5 minutes) — No Weights

• Arm circles (30 sec each direction)
• Shoulder rolls (30 sec forward/backward)
• Wrist mobility drills (1 min)
• Bodyweight push-ups (2 sets of 10)

Skill-Based Drills (10–15 minutes) — With Weights

• Wall Ball Routine (3 sets total)
  • 50 right-hand quick sticks
  • 50 left-hand quick sticks
  • 20 behind-the-back throws (each hand)
    (Focus on form, not speed. Rest 1 min between sets)
• Cradle Control Circuit (3 min continuous)
  • 30 sec 1-hand cradle (R)
  • 30 sec 1-hand cradle (L)
  • 30 sec switch-hands cradle
  • 30 sec around-the-worlds
  • 1 min jog in place while cradling
• Slow-Motion Shooting (2 sets x 5 reps each hand)
  • Practice the full shooting motion slowly
  • Focus on elbow mechanics, follow-through
  • Use a stick (with or without ball), light weights on

Strength/Conditioning Set (5–10 minutes) — With or Without Weights

1. Wrist curls with stick (or dumbbell) – 2 sets of 15
2. Stick extensions (raise stick forward with straight arms) – 2 sets of 10
3. Plank shoulder taps – 3 sets of 20 taps
4. Shadow shooting sprints – 5 reps: jog 10 yards, stop, fake shoot, repeat

Cool Down & Mobility (5 minutes) — No Weights

• Forearm & wrist stretching
• Triceps stretch
• Shoulder band work (light resistance)
• Deep breathing (2 minutes)

Pertinent Research

1. Enhanced Throwing Velocity in Handball Players

A six-week study involving female handball players demonstrated that training with wearable resistance attached to the forearm significantly increased throwing velocity compared to a control group without added resistance. Notably, these improvements occurred without significant changes in strength or joint angular velocities, suggesting that the added resistance may enhance neuromuscular coordination and movement efficiency. PMC+1PubMed+1

2. Acute Effects on Tennis Performance

Another study examined the immediate impact of wrist weights on junior tennis players. Findings indicated that wearing 100–150g wrist weights improved stroke accuracy without compromising velocity. However, heavier weights (200g) negatively affected stroke velocity and change-of-direction speed, highlighting the importance of appropriate weight selection. PMC

*Weight Recommendations: Experts suggest limiting wrist weights to 1–3 pounds to minimize injury risk. The Washington Post

 

Implications for Lacrosse Players

Given the similarities in upper-body mechanics between lacrosse and sports like handball and tennis, incorporating light wrist weights (0.5–1.5 lbs) into lacrosse training could:

• Enhance shooting and passing velocity
• Improve muscular endurance and coordination
• Boost stick control and accuracy