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Conditioning

Conditioning is one of the most important aspects of the game. In an average game, the average starting player will run about 3 to 4 miles, and most of this running will be at an all out sprint. So, to keep up conditioning, run 3 miles about 3 to 4 times a week for long distance. Then, run 50, 100, 200, 300 and 400 yard sprints again 3 to 4 times a week. This should keep you well conditioned, at least cardiovascularly, so on your first day of practice you won't be sucking wind.

Skills

In other words your lacrosse abilties, i.e. trowing/catching, dodging, etc. This is to keep you from getting "rusty". Practice all the stuff you normally would during the year: throw and catch off a brick wall or with a friend; tape a 6x6 area on the wall or use a goal if you have access to one for shooting, get together with a buddy or dodge by yourself, and what I think is the most important tool to retaining your abilities and expanding them during the offseason is to GO TO CAMP. If you go to camp, you will most likely learn more there in the 5 days tops that you spend there than you did all season. Also, try to play in summer leagues, both to get additional practice in game situations and to get exposure to coaches. Camps are also good for exposure.

Strength

Muscular strength is less important, especially for positions like attack. This goes for all positions but especially for defense and middie. Do weight training that features on the most important parts of your body, those used most in a game. Lift a generous amount, enough so that you can do about 12 repetitions per set, not so much that you can't or too little that it's easy. After a week or so, progressively add more weight. Your triceps, (the outside of your arm) are the primary arm muscle used in shooting. Push ups and the bench press work this muscle well. The tricep is also the main arm muscle that defensemen use to push the opposition off their body. Also, work the muscles of the legs. Quadriceps (thighs) and hamstrings (lower legs) are important for running and if not exercised correctly, can tear, resulting in the end of your season, and, less importantly, a lot of pain.

A good idea would be to talk to your coach, or if your school has one, your athletic trainer. Most of the time they will be more than happy to set you up with a plan for the summer that is tailored to your individual abilities.

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