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Archives by Tag 'Conditioning Drills'

All-Access Workout: Agility & Conditioning Training with Stanford Lacrosse

By adam.warner - Last updated: Tuesday, August 13, 2013

In this exclusive behind-the-scenes look, we visit Stanford, California for a recent strength and conditioning session with the Stanford University women’s lacrosse team. Watch as Stanford sports performance coordinator Lesley Moser leads the team through a variety of agility and conditioning drills designed to improve quickness, acceleration, and cutting – three key areas that can make a huge difference out on the lacrosse field. 

Agility Workout – Part I

In the following exercises, players spread out along a designated line on the lacrosse field. You will also notice a number of cones set up in front of the players about five yards apart to designate boundaries in each drill.

Left Shuffle – Shuffle out for five yards and then shuffle back. Stay low at all times and don’t bounce on the shuffle. Your toes should always be facing forward (as well as your knees and shoulders).

Right Shuffle – This exercise is basically the same as before, but this time players will shuffle on the right side for five yards and then come back. Be sure to get a good slide. Also, make sure your feet stay apart and don’t come together.

Crossover Skip – This time go out 10 yards and then come back. As for the crossover skip motion, players will want to crossover with one leg before immediately going back up with the second leg.

Carioca – Head out 15 yards and then come back. Be sure to let the knee drive the hips with this motion.

Agility Workout – Part II

Next up in the circuit will be a series of side shuffles using mini hurdles. These are truly some effective exercises that really challenge athletes from start to finish.

Left to Right Hurdle Side Shuffle – Using the mini hurdles, players will move quickly back and forth while pausing on each end of the hurdles. Knees and toes should be up in front of you at all times. As you get to the outside, pause and hold. Hold there until your coach gives you the okay to continue. Go three times each way and then switch.

Drill Tips: Stay low while driving the knees toward the chest. Look to maintain fast arms and fast feet throughout.

Left to Right Hurdle Side Shuffle – This time look to go down and back before pausing. Before you were pausing on each end of the hurdles. Now if you’re starting on the right side of the hurdles, you’ll end up pausing on the right side. Try to be as fast as you can off the outside.

The previous clips can be seen on Championship Productions’ DVD “All Access Agility and Conditioning Workout for Lacrosse.” To check out Coach Moser’s original team agility workout from last summer, click here.




3 Exceptional Drills to Improve Your Quickness/First Step

By adam.warner - Last updated: Tuesday, March 12, 2013

For many lacrosse players across the country, mid-March means its preseason time, a period to get prepared and conditioned for the regular season. To work on that first step and improve your overall quickness this spring, look to implement these dynamic conditioning drills led by renowned fitness expert Rob Rose

Ball Drops

The following drills focus on proper form and technique of a linear first step. You can eventually progress to angles and lateral movement from here, but the first drill we cover is a good launching point.

The goal: Be as efficient as you possibly can. If you can’t do this on a hard surface like a basketball court, you probably won’t be able to use hard balls and may have to go with using your hands. In terms of equipment, look to use two lacrosse balls.

Set 1: Ready Position

Start in a nice low ready position. Your feet should be side by side and wider than shoulder width. You should always be on the balls of your feet. Goal: Get the ball before it bounces twice. The goal for the coaches is to challenge the players. Make sure that the players don’t step back when accelerating to catch the ball.

The coach should bounce the ball. As soon as he/she does, the players are off and getting to the ball quick. Accelerate out and go through. Do not step back. While it may seem quicker, it’s inefficient. Instead, try a drop and push technique. As you get better at it, you will get quicker. Get a quick arm snap too.

Tip: Make your first step a small one. Otherwise, you will be off balance and won’t have the power for your second.

Set 2: Rapid Fire

Now it’s time to really challenge your players. When in ready position, have your players move their feet quickly (while in place) before accelerating to the ball.

Set 3: 180′s

Stay with the rapid fire, but now let’s get into a 180 position. Every time the coach yells “TIME,” the players will turn and do a 180. After doing it straight on, move into 180s at an angle.

Look to perform this drill at a distance of 5-7 yards

Tip: If you don’t have any balls or a hard surface available, then make the goal for each player to get to the hand of the coach before the other player does. Go two players at a time.

The previous workouts are featured in Championship Productions’ DVD “Complete Conditioning for Lacrosse” featuring Rob Rose. To check out more videos featuring lacrosse drills and exercises, click here.




New Soccer DVDs with Melvin Belong (2008 NAIA Championship Coach)!

By nate.landas - Last updated: Wednesday, August 12, 2009

We have recently released two new soccer DVDs with Melvin Belong.  Belong is the Men’s Soccer Coach at Bethel College.  Under Belong, the Wildcats won the 2008 NAIA National Championship over the University of Rio Grande (OH).  The Wildcats finished with 14 straight victories and finished the season with a 17-5-2 overall record.  Belong was also named the 2008 Brine-NAIA Men’s Soccer National Coach of the Year.  Belongs soccer DVDs are titled:

Conditioning Drills with the Soccer Ball
Building an Elite Program




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