Championship Productions Blog

Archives by Tag 'Agility'

Enhance Your Footwork and Movement!

By Kevin Fitzpatrick - Last updated: Tuesday, January 12, 2016

Joe Amplo, Marquette University head coach and U.S. Men’s Lacrosse National Team assistant coach, believes playing the defensive back position is almost like playing defensive midfield. In this footwork routine, you’ll learn a few drills designed to improve posture, movement and agility.

Footwork Drills

Drill Summary: Athletes start in a horizontal line (three players at a time, about 3-5 yards between each player) about 15 yards in front of a coach. On the whistle, players run forward until the coach points a certain direction. Whichever way the coach points, that’s where the defenders slide to while maintaining good defensive posture.

Another drill in the video involves defending a cone. Players line up in a single file line and the first person in the line steps forward to guard the second player in line. On the whistle, the defender works to keep the offensive player from reaching a cone behind them by using good defensive fundamentals.

Keys to the Drill:

1) Start and finish in good posture.
2) Hands at hip height.
3) Butts low.
4) Head up entire time.

This video came from Championship Productions’ video “Fixing Common Defensive Mistakes.” Browse other world class Lacrosse videos at!

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Develop Better Agility on the Field!

By Kevin Fitzpatrick - Last updated: Tuesday, October 13, 2015

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.

Cut Drill

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!


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