If you’re looking to build faster, more agile players, the “Cut Drill” from Lehigh University head strength & conditioning coach, Eric Markovcy, is an exercise you’ll want to learn. By working on speed, footwork and direction, your athletes will be able to maneuver around the field and improve all aspects of their game.
Drill Summary: Set up six cones in a zig-zag formation. There should be about four yards between each cone. Coach Markovcy uses resistance bands with his athletes in this drill. Players start at one end of the cones and run from cone to cone, zig-zagging and focusing on planting their foot, pivoting, squaring their shoulders and accelerating toward the next cone. Do reps with resistance bands first, then without bands second.
Keys to the Drill:
1) Pivot on outside foot at each cone.
2) Bend at the hips when pivoting.
3) Square shoulders after pivoting.
4) Explode to the next cone.
This video came from Championship Productions’ video “Speed, Agility and Explosiveness Training for Lacrosse.” View other world class Lacrosse videos!
Iowa State University strength and conditioning coach, Andrew Moser, takes players through agility drills toward the end of each of his workouts. The drills in this clip will increase foot speed and help athletes get better at reacting and bursting on the court.
Drill Summary: Players start in a single file line at half court. At the free throw line, place one cone in the middle and one cone about three feet outside the lane on both sides. To start the first drill, the coach blows their whistle and the player at the front of the line sprints forward to the middle cone, breaks down into a defensive position, shuffles to touch the left cone, shuffles to touch the right cone and finally back to the center.
The second drill is similar, but instead, the coach blows the whistle when the player gets to the free throw line. After hearing the whistle, the player turns around and the coach points in a direction the player needs to go. The player reads the coach, then shuffles that direction until the coach blows their whistle. Then, the player shuffles the opposite direction until the coach blows the whistle until they finally finish.
Keys to the Drill:
1) Sprint at full speed.
2) Stay in a defensive stance.
3) Keep your head/eyes up.
4) Don’t make this a conditioning drill.
This video came from Championship Productions’ video “Off-Season Strength & Explosiveness Training for Basketball.” View other world class Basketball videos!
True Athlete Performance president Rob Rose presents a drill that is sure to cut down on the time it takes your players to change direction on the court. The “Star Drill” works on increasing athlete agility while continuing to face the net, which is an essential part of effective volleyball.
Drill Summary: Place one cone where both sidelines touch the baseline and where both sidelines touch the attack line. Put another cone in the middle of the rectangle. To begin, the athlete starts by standing adjacent to the middle cone. The coach blows their whistle and the athlete races to the front cone on the side of the middle cone they started. Then, the athlete races back to the middle cone while doing their best to keep their shoulders square to the net. After touching the middle cone, the athlete runs to and touches the other front cone and returns to the middle cone. Finally, the athlete does the same for the two back cones, running to and touching both before returning to the middle cone and completing the drill.
Keys to the Drill:
1) Drive the arms.
2) Drop at the hips, not the waist.
3) Face the net.
4) Keep your head up.
This video came from Championship Productions’ video “Explosive Speed, Reaction and Jump Training for Volleyball.” View other world class Volleyball videos!
Jackie Ansley, the CEO, owner, and performance coach of Performance Training Inc., as well as WNBA strength coach for the Atlanta Dream, Washington Mystics and Detroit Shock, shows a simple drill that any athlete with an open court or slab of concrete can do to improve their lateral quickness. Ansley’s experience training professional athletes is sure to benefit basketball players of all skill levels.
Drill Summary: Set up a square of cones, with each square about five or six paces apart. The athlete begins in the center of the square and receives commands from a coach, who can tell them to move: right, left, up and left, up and right, back and left, and back and right. The athlete then performs a defensive shuffle in whichever direction the coach commands. Focus on staying in a good stance and moving on a straight line.
Keys to the Drill:
1) Lead with the foot closest to where you’re going. (Ex: Right foot going right)
2) Keep your head in the same position.
3) Don’t open up your feet (it stresses the hamstring).
4) Plant and get back quickly.
This video came from Championship Productions’ video “Movement Training for Building Explosive Basketball Players.” View other world class Basketball videos!
Strength and Conditioning Specialist, Rob Rose, provides you with a drill used primarily in football to test agility, but can also be used to determine the agility of your lacrosse players. This drill can be used as a great way to develop change of direction speed for all players. This drill does not take much space and with several coaches, you could run several different groups at the same time for multiple reps.
Athlete Movement: The athlete will begin in a ready position. You begin timing on the athlete’s first movement, which is to bend down and touch the ground. The athlete will sprint five yards to touch the left line, turn and sprint 10 yards to touch the farthest line, and then turn and sprint past the start cone. The timer is stopped when the athlete crosses the start cone.