GLK Shooting System & Instructions

GLK Sports Training, LLC Lacrosse Shooting Training Program 

This program is the first and only training system specifically designed to increase any athlete’s lacrosse shooting speed. It features the world’s first line of weighted lacrosse balls engineered to feel identical to a regulation ball. Two weighted balls—one lighter and one heavier—are paired with a standard ball to create the GLK 3-Ball Training Kit. 

With the simple guidelines below, all you need is: 

• The 3-ball kit 

• A pitchback (or any solid wall) 

• Your lacrosse stick 

These components are everything required to improve your performance. Just as weightlifting builds strength and sprint training builds speed, this program uses progressive ball weights to develop faster, more powerful lacrosse shots. 

How the System Works 

1. Reduced-Mass Ball (115g / 4.06 oz) 

Purpose: Build release speed and whip. 

2. High-Mass Ball (200g / 7.05 oz) 

Purpose: Build strength, power, and shot force. 

3. Additional Heavy Ball (250g / 8.82 oz) 

Purpose: Advanced overload training for older or stronger athletes.

All GLK weighted balls match the exact size, diameter, material, and feel of a regulation lacrosse ball. 

Purpose of Each Ball 

• Red (Light Ball): Increase release speed 

• Blue (Heavy Ball): Increase strength and shot power 

• Yellow (Standard Ball): Maintain baseline mechanics 

Training Notes 

This program adapts to age, size, strength, and experience. Start gradually and increase reps over time. 

INSTRUCTIONS 

Skill Level Guidelines 

Ages 7–10: <3 years experience 

Ages 10–13: <5 years 

Ages 13–16: <7 years 

Ages 16–18: 8+ years 

College Players and Pro's: Advanced level 

Warm-Up Program (Pitchback or Wall) 

Level 1 

Yellow (Standard): 25 

Blue (Heavy): 25

Red (Light): 25 

Yellow (Standard): 25 

Blue (Heavy): 25 

Red (Light): 25 

Yellow (Standard): 25 

Total: 175 tosses | Time: 10–12 minutes 

Level 2 

Yellow (Standard): 25 

Blue (Heavy): 25 

Red (Light): 25 

Yellow (Standard): 25 

Blue (Heavy): 50 

Red (Light): 50 

Yellow (Standard): 25 

Total: 225 tosses | Time: 15 minutes 

Level 3 

Yellow (Standard): 50 

Blue (Heavy): 50 

Red (Light): 50 

Yellow (Standard): 50 

Blue (Heavy): 75 

Red (Light): 75

Yellow (Standard): 50 

Total: 400 tosses | Time: 20–25 minutes 

Additional Notes 

"This serves as a general guideline only. Athletes should modify rep volume according to their individual skill level, strength, and conditioning."

• Advanced athletes may train at Levels 4 and 5. At Levels 4 and 5, rep volume increases with the heavier balls for athletes capable of maintaining control under load. Safety Notice: Always prioritize proper mechanics. Adjust reps or weight as needed based on individual readiness.

• Customize the order and reps as needed. 

• Increase reps weekly. 

• Don’t overtrain—5 days per week is plenty. 

More Guidance 

Visit www.GLKsportstraining.com for video demonstrations. 

Email: info@GLKsportstraining.com 

Phone: 1-844-80-DO-LAX