Lacrosse Testing: How Do You Compare? (Part 1)

-October 18th, 2013-proshuttlerun2

On September 21st 148 lacrosse players involved with the Toronto Rock Elite League were put through an NLL style Combine.

There were 5 tests in total and when combined provide a great athletic profile of each athlete.

Three of the tests measured Sports Performance qualities related directly to lacrosse performance including linear acceleration, lower body explosiveness, and agility and change of direction.

The other 2 tests were Movement Screens. They assess each athlete and show any dysfunctional joint or muscle weakness that may predispose the athlete to injury or be limiting them in their performance tests (which will be discussed in Part 2)

In Part 1 we will look at the Performance Tests.

The results below will let you see how you fared compared to the best score and also the median score to better assess where you compare relative to your age group.

The tests were:

20 Yard Dash: Measures Linear Acceleration which is the athletes initial burst of explosiveness or what most describe as ‘first step quickness’.

Pro Agility: Measures Agility and Multi-Directional movement speed. Every cut/dodge/plant requires the ability to decelerate and change direction quickly.

Broad Jump: Measures Lower Body Explosiveness.


20 Yard Dash-Measured in Seconds.
Fastest: 3.08 seconds
Median: 3.52 seconds

Pro-Agility-Measured in Seconds
Fastest: 4.89 seconds
Median: 5.55 seconds

Broad Jump-Measured in Feet and Inches
Longest: 6’6″
24 of 46 players tested jumped 5′ or less

20 Yard Dash
Fastest: 2.75 seconds
Median: 3.25 seconds

Fastest: 4.84 seconds
Median: 5.42 seconds

Broad Jump
Longest: 7’11”
21 of 39 players tested jumped 6′ or less

20 Yard Dash
Fastest: 2.69 seconds
Median: 3.03 seconds

Fastest: 4.55 seconds
Median: 5.13 seconds

Broad Jump
Longest: 8’2″
19 of 40 players tested jumped 6’6″ or less

20 Yard Dash
Fastest: 2.58 seconds
Median: 2.91 seconds

Pro Agility
Fastest: 4.54 seconds
Median: 5.08 seconds

Broad Jump
Longest: 8’3″
13 of 23 players tested jumped 7’6″ or less

At the Peewee, Bantam, and Junior age the same player recorded the best score in all 3 tests. At the Midget age 3 different players recorded the top score for the 3 tests.

These scores should give you a better understanding of the physical characteristics that are important for lacrosse and where you can improve most.

Regardless of your score, there is always room for improvement.

If you would like to train to become a better lacrosse player, there are programs for all age groups at The Dynamic Athlete designed specifically to work with the Rock Elite League schedule in mind!

Click the link to find info on the Fall/Winter Training Programs!

If you haven’t received your results from the Rock Elite League or have misplaced them and would like a new copy email and I can send them to you!

About the Author

Sean Holmes

The owner and Head Strength Coach of The Dynamic Athlete is Sean Holmes. Sean is also the Strength and Conditioning Coach for the Toronto Rock and a certified strength and conditioning specialist (CSCS) and a youth speed and agility specialist (YSAS).

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