5 Best Ways Draw Specialists Build Grip and Arm Strength

Winning the draw in lacrosse isn’t just about quick hands and great technique—it’s about having the grip and arm strength to control every battle at the center circle. Whether you’re a coach developing the next wave of draw specialists or a player eager to up your game, focusing on strength training can make all the difference.

Here are the top five ways the best draw specialists build serious grip and arm power:

1. **Dedicated Draw Reps with Wrist Weights**

Nothing beats practicing the actual draw, but adding resistance takes it to the next level. Using training devices like the Draw Pro Lacrosse Trainer allows players to simulate real-game pressure and resistance. By increasing the force needed to win each rep, athletes naturally develop stronger wrists, forearms, and shoulders. The repetitive motion also helps build muscle memory for those split-second battles.

**Pro Tip:** Add a resistance band to challenge yourself further.


2. **Grip Strengtheners and Hand Grippers**

Old-school but still incredibly effective, grip strengtheners (like spring-loaded grippers or stress balls) are a staple in every serious draw specialist’s bag. Squeezing these tools for several sets each day targets the small muscles in the hands and forearms, directly translating to a firmer, more controlled grip on the stick.

**Routine:** Try 3 sets of 15-20 reps per hand, 3-4 times per week.

3. **Bumper Weight Plate Progression**

A bumper weight plate can be a powerful tool for developing a powerful grip.  Holding, pinching, flipping, catching and carrying weight plates will build epic strength into a draw specialists fingers, hands and forearms.  The demands of taking the draw are intense but using a weight plate is especially effective because it targets the exact muscles using during the game. 

**Mindset Tip:** Start with a 5lb plate and work your way up.  Only increase the weight when you are ready!


4. **Forearm, Wrist and Wrist Roller Exercises**

Strong wrists and forearms are essential for quick reactions and powerful draws. Simple exercises like wrist curls, reverse curls, wrist rollers and farmer’s carries are go-to moves for developing these areas.

**Sample Workout:**
- Wrist curls with dumbbells: 3 sets of 12-15 reps
- Reverse curls: 3 sets of 10 reps

- Wrist Roller: 8 sets to lower and raise the weight 
- Farmer’s carry (holding heavy dumbbells): 3 x 30-second walks


5. **Heavy Ropes and Bodyweight Training**

Push-ups, pull-ups, planks and heavy ropes might seem basic, but they’re foundational for overall arm and upper body strength. Tightly gripping the heavy rope through an intense progression will build the muscles needed to dominate in the next contest. These exercises stabilize the shoulders, back and core, which are crucial when battling for possession.

**Challenge:** Add clap push-ups or towel pull-ups to increase intensity and grip engagement.

Final Thoughts

Elite draw specialists don’t just rely on natural talent—they build strength methodically, focusing on grip and arm power every week. Whether you’re using specialized equipment like the Draw Pro Trainer, squeezing a hand gripper between classes, or grinding out push-ups, consistency is key. Mix these five methods into your routine, and you’ll see real results at the draw circle.