A blistering shot can be the difference between a goal and a save. For lacrosse players, shot speed isn’t just about power, it’s a defining factor that shapes performance on the field. Fast shots challenge goalies, create scoring opportunities, and can shift the momentum of a game in seconds.
Shot speed doesn’t look the same for everyone. It changes dramatically depending on age, skill level, and how much time a player has dedicated to training. A youth player working on fundamentals will fire the ball much slower than a college athlete who’s spent years refining technique and building strength.
This article dives into the average lacrosse shot speed by age group and skill level. You’ll also find actionable tips to help ramp up your own speed, backed by practical insights that can make a real difference on the field.
At competitive levels, the average lacrosse shot speed usually falls between 70 and 90 miles per hour (mph). That number can climb even higher at the elite level, but most players operate comfortably within this range.
1. Player Age and Experience
Age and experience play massive roles in shot speed. A 12-year-old learning basic mechanics will naturally shoot slower than a seasoned college player who’s mastered the nuances of form and timing.
2. Technique
Great shooters aren’t just strong, they’re efficient. Proper shooting form, including hand placement, body rotation, and follow-through, has a bigger impact on velocity than raw strength alone. Even small improvements in mechanics can lead to noticeable speed gains.
3. Strength and Conditioning
Core strength, leg drive, and upper body power all combine to generate force behind a shot. Players who train across these areas typically see faster, more explosive shots compared to those who rely only on arm strength.
Knowing your shot speed isn’t just trivia, it shapes your entire development as a player.
Setting Realistic Goals
Understanding average benchmarks helps players create training goals that match their current level and push them toward the next stage.
Improving Accuracy and Game Impact
Speed without control can lead to wasted chances. Balancing velocity with precision is key to becoming a consistent scoring threat. Measuring shot speed allows players to track progress and adjust technique without sacrificing accuracy.
For youth players, average lacrosse shot speed lands between 40 and 60 mph. At this stage, the priority isn’t just firing the ball as fast as possible, it’s about mastering the fundamentals. Young athletes work on grip, stance, follow-through, and learning to generate power from their whole body, not just their arms. Building a solid technical base now sets them up for big speed gains later.
Once players hit the high school level, shot speed typically jumps to 70–85 mph. Strength training often enters the mix, with athletes combining gym work and skill development to push past earlier limits. Precision starts to matter just as much as raw power, so coaches emphasize drills that blend accuracy with speed.
At the college level, shot speeds usually range from 80 to 95 mph. The jump comes from more advanced training programs that focus on explosive strength, rotational power, and endurance. Players take on resistance training and fine-tune shooting mechanics to squeeze out every possible mile per hour. Coaches often introduce high-intensity drills, which help players maintain speed under game pressure.
Pros routinely hit shot speeds over 100 mph. They combine elite conditioning with years of technical refinement, giving them the tools to launch blistering shots without sacrificing control. At this level, training zeroes in on precision at high velocity, using sport-specific exercises, video analysis, and specialized coaching.
Women’s lacrosse shot speed generally runs between 40 and 70 mph, slightly lower than the men’s game. That difference comes from stick design and distinct game rules, not from a lack of skill or athleticism. Players often focus on maximizing speed within those equipment limits, fine-tuning their mechanics to stay competitive.
A few players have shattered records and redefined what’s possible in lacrosse:
Zack Dorn (116 mph) — Holds the Major League Lacrosse All-Star Game record.
Paul Rabil (111 mph) — Famous for combining sheer power with unmatched shooting technique.
Mike Sawyer (114 mph) — Set a benchmark at the collegiate level.
These aren’t typical numbers, they’re the product of elite talent, years of disciplined training, and near-flawless mechanics. Players aiming to push their own limits can draw inspiration from these top performers but should always prioritize form and control first.
Great shooting starts with great form. Without it, raw strength can only get you so far.
Hand Positioning
A wide grip on the stick generates more torque. It gives players the ability to whip through the shot with extra force.
Hip Rotation
Strong shooters know how to use their lower body. Driving the hips through the motion transfers power from the legs to the arms, creating a faster, more explosive release.
Follow-Through
Stopping the motion short kills momentum. A full follow-through allows the stick to snap forward and release every bit of stored energy into the ball.
Building a faster shot doesn’t just happen on the field. It takes intentional work off it.
Upper Body Workouts
Bench presses and shoulder presses target the muscles responsible for driving the stick forward. Stronger arms and shoulders improve shot velocity and help maintain form under fatigue.
Core Stability Exercises
A strong core anchors the body and maximizes energy transfer. Russian twists and planks improve rotational strength, which plays a major role in a powerful shot.
Repetition builds consistency. Speed-focused drills help players improve their mechanics and power at the same time.
Wall Ball Drills
These drills help players develop quick hands and powerful releases. The wall forces consistent motion, helping sharpen accuracy while adding speed.
Speed Tracking with a Radar Gun
Using a radar gun during practice gives immediate feedback. Players can track progress, test different techniques, and focus on what moves the needle.
Attack players typically rip the fastest shots, averaging 80–100 mph. Their job often puts them right near the goal, where quick, hard shots make all the difference.
Midfielders blend speed and control, usually shooting between 70–90 mph. Their shots need to be fast but also adaptable, given the range of angles they encounter.
With a long pole, defenders typically hit 60–80 mph. The extended stick adds reach but reduces raw shot speed, though it’s still enough to challenge goalies.
Goalies usually shoot around 40–60 mph, given the shorter stick and focus on clearing passes rather than scoring.
Each lacrosse player position comes with different shot demands. Attackmen prioritize speed, midfielders balance speed with versatility, defenders rely on placement, and goalies focus on clearing the ball safely. Understanding these differences helps players train smarter for their role.
A radar gun is the gold standard. It provides real-time speed measurements, helping players track improvements over time.
Several mobile apps offer short speed tracking using video analysis. While they aren’t as precise as radar guns, they’re great for casual practice and early-stage tracking.
Players can calculate speed using distance and time, but the results aren’t as reliable. Still, it’s a handy option when no equipment is available.
