Lacrosse Performance

Evidence-based programs and individualized coaching for lacrosse players, coaches, and teams.

COACHES - Get your FREE Lacrosse Readiness Scorecard!

This takes 2 minutes. You’ll instantly see where your team is physically falling behind! Get started below:

Readiness Scorecard

ATHLETES - Get your Lacrosse Mobility Workout!

Use the code: ZFLACROSSE for 90% off! This is your chance to take your game to the next level. You’ll get a fool proof guide to improving your performance! Get started below:

$1.50 Mobility Workout
  • Two lacrosse players, one in a white uniform and the other in a blue uniform, are face to face on the field with their sticks on the ground, preparing for the face-off. A referee stands behind them, leaning forward.

    Programs

    Standalone Programs

    A library of structured, progressive training programs built specifically for lacrosse athletes. Each program targets a key performance area (speed, agility, conditioning, shooting power, mobility, or strength) and includes weekly progressions, video demonstrations, and performance benchmarks. With new programs added often!

    Designed for athletes who want a clear plan to follow on their own while still getting sport-specific, evidence-based training.

    Programs start as low as $17!

    Browse Programs
  • Lacrosse team wearing white jerseys with red and blue accents, listening to coach with clipboard on a sunny field.

    Remote Personal Training

    1:1 Remote Coaching

    Fully personalized remote training tailored to your position, playstyle, competition schedule, and training history. You’ll receive weekly updated programming, video feedback on lifts and movement mechanics, and ongoing communication to keep you progressing.

    Ideal for the player who wants individualized guidance, accountability, and high-performance development without needing in-person sessions.

    Billed Monthly: $120

    Apply for Coaching
  • Lacrosse game on a field with players in different colored jerseys, some running and some defending near the goal, with a goalie in brown gear attempting to block a shot.

    High Performance Consultancy

    Consultancy for Coaches & Teams

    A professional consulting service designed to support lacrosse coaches, staff, and organizations in elevating their athletes’ performance.
    This includes program audits, practice-design optimization, strength & conditioning strategy, return-to-play frameworks, and long-term athlete development planning.

    Built for coaches who want to integrate high-performance systems into their environment, even without a full-time performance staff.

    Custom Pricing

    Book a Consultation

Meet The Coach - Zach Ferrenburg

Portrait of a man with short dark hair and a beard, wearing a light-colored collared shirt against a grayish background.

Zach Ferrenburg is a human performance coach and sport scientist who specializes in developing faster, stronger, more resilient lacrosse athletes. With experience coaching hundreds of players across the high school, club, and collegiate levels, Zach blends elite-level strength and conditioning methods with applied sport science to improve speed, conditioning, and on-field performance.

Before transitioning full-time into human performance, Zach spent nearly three years coaching boys’ varsity lacrosse—serving as a co-head coach, defensive and offensive coordinator, and goalie coach. This foundation in the game drives his athlete-first approach today: every drill, every sprint, and every lift is designed to directly impact the demands of lacrosse.

Zach has led performance programs for 24 varsity sports and brings advanced technology into lacrosse development. His data-driven methods have helped athletes improve acceleration, agility, endurance, and power while reducing injury risk across long seasons.

A certified CSCS, RSCC, and CPSS, Zach has been published in the Scientific Journal of Sport and Performance, including work reviewing key performance markers linked to lacrosse scoring production.

Whether you’re a midfielder needing more burst, an attacker looking for sharper change-of-direction, or a defender aiming to dominate physically, Zach builds the systems that help lacrosse athletes level up.

A fitness program progress chart for Shelbyville High School from August 2024 to May 2025. It displays goals and outcomes including class enrollment increasing from 132 to 183, bodyweight increasing from 160lbs to 166lbs, 10-yard fly time improving from 1.35s to 1.17s, max strength rising from 258kg to 303kg, and vertical jump height from 16.3 inches to 20.1 inches.

Speed gained. Strength built.
Power developed.
Performance elevated.

FAQs

  • Middle school, high school, and college athletes. Every session includes built-in progressions and regressions.

  • No. Some beginner programs can be completed with minimal or no equipment. Optional weight-room versions are available if you have access.

  • 30–60 minutes, designed to fit easily into school, club, and multi-sport schedules.

  • Practice should improve skills. This training improves acceleration, change-of-direction, speed, repeat sprint ability, and durability. All qualities that directly impact lacrosse performance.

  • Every program targets the real demands of the game: high-speed running, lateral acceleration, COD, repeat sprints, and physical resilience.

  • Through the TrainHeroic app. After signing up, you’ll get immediate access to your sessions.

  • Yes. TrainHeroic logs performance metrics, trends, and consistency so progress is easy to follow.

  • Yes. The workload is balanced so athletes improve without added fatigue.

  • Yes. Athletes can message directly in TrainHeroic for help, feedback, or modifications.

  • Most athletes feel improvements in 2–4 weeks, with noticeable speed and conditioning gains by weeks 6–8.

Still have questions?

Contact Me!

Fill out the form on the right and I will get back to you as soon as I can!