LAXProtocol

Most lacrosse injuries never involve contact.

The ACL. The hamstring. The shooter's shoulder. LAXProtocol is the warm-up, speed and strength work that lowers the risk of all three — filmed rep by rep, with the coaching cues written out, and built to run on the sideline rather than at a desk.

Availability is a skill. That is the premise the whole programme is built on.

SEVEN SECTIONS. EIGHTY-SIX DRILLS. ONE SEASON.

Not a video library you scroll. A structure a coach can actually run — what to do before practice, what builds the armour, and what you owe your body afterwards. Each drill carries its cues in writing, so it works whether or not you press play.

• Prep — a lacrosse-specific dynamic warm-up that primes the hips, hamstrings and cutting muscles: the tissues that tear when you go cold into a dodge. Whole team, about 8 minutes.
• Feet — lacrosse lives on turf and cuts. Build the springy first step and keep the base healthy.
• Strength — most lacrosse injuries are non-contact. Nordics, RDLs and single-leg work are the cheapest insurance against all three. Twice a week, off the field.
• Recover — cool-down, refuelling and sleep: the part that actually rebuilds you.
• Stick — the full stickwork progression: catching, cradling, passing and dodges, plus hands and wrists, rep by rep.
• Nutrition — fuelling, hydration and sweat-rate tools, on the home screen rather than behind anything.
• Shareable — printable one-pagers you can text to a parent.

THE WALL KEEPS SCORE

Wall ball is the sport's daily ritual, and the app treats it that way: a set list with real names — the Starter Five, the 250s, and the tiers a day streak opens, with rungs from three days up to two months. Timed rounds run themselves; rep rounds wait for your Done and tick an honest pace. A ball-down key keeps a clean-rep percent beside the finish, and a balance ledger shows how your wall time splits between your hands — because the weak hand has no hiding place. All of it stays on this phone.

NO ACCOUNT. NO SIGN-IN. NO ROSTER.

There is no login, no password and no team roster to maintain. Download it and run practice. The app collects no personal information about your players.

WHAT'S FREE

Twenty of the eighty-six drills cost nothing, and they are spread on purpose: every part of the programme has at least one drill open, so no section is a closed door. Six of the fourteen team warm-up drills are open, and the strength and prehab core keeps the three with the strongest evidence behind them — Nordic hamstring lowers, single-leg squats, side plank with leg lift — because that is the whole point of the app, not an upsell. Three of the thirteen printable handouts are free too: the warm-up routine, the pre-practice checklist and the athletic-shoe guide. Those print clean and text cleanly, so a parent who will never install anything still gets the plan.

PRO SUPPORTER — ONE TIME, NOT A SUBSCRIPTION

Pro unlocks the rest of the library: the speed, plyometric and ladder work behind a faster first step, the stick-skill block, and the recovery, fuelling and sleep entries. It is a single purchase that stays unlocked — not a subscription. Which drills sit in the free tier is a coaching decision and may be adjusted as the programme develops.

DOES EVERY DRILL HAVE VIDEO?

No, and it would be misleading to imply otherwise. Of the 86 entries, 75 carry video. The other 11 are written guides and built-in tools — nutrition, sleep, foot-care and the hydration calculators, where a video would add nothing. A movement drill without footage is not shown at all until its film is ready.

BUILT WITH CAPE CONCIERGE PT

The injury-prevention programme behind these drills is created and operated by Cape Concierge PT.

The library grows as footage is filmed, and the app tells you what is new.

Not a medical device and not medical advice. If something hurts, see a clinician.