Born in London, Lal played for the UCLA Bruins in 1989, and was a member of the UCLA Cotton Bowl championship team. He then transferred to the University of Washington, where he played for the Washington Huskies from 1990 through 1992. He was a member of the Huskies' national championship team in 1992. Additionally, the Husky Hall of Fame selection was a member of two Rose Bowl teams while at UW.
After graduating from Washington with a degree in business administration (1993), Lal was invited to the Oakland Raiders' training camp and subsequently signed as a free agent with the St. Louis Rams (1998) and then with the Scottish Claymores of NFL Europe (1999).
He was the assistant coach, passing game coordinator and wide receivers coach at Miramonte High School (1996-02) when the school won five North Coast Section Championships and one state title, including a 13-0 record in 2001. Lal was the wide receivers coach on the Oakland Raiders staff from 2009-2011, during which time he coached and developed young receivers such as Chaz Schilens, Darrius Heyward-Bey, Louis Murphy, Jacoby Ford, and Denarius Moore. Prior to that, he was the quality control coach for the Oakland Raiders from 2007-2008.
Lal was hired as the New York Jets' wide receivers coach on January 13, 2012.