By nate.landas - Last updated: Friday, June 7, 2013
Create a high energy warm-up with the Pass Out Drill from NCAA D-III National Coach of the Year, Jenny McDowell! This routine will help increase endurance on the court as well as ball control and communication. Players are constantly moving throughout this fast paced exercise.
You can adjust the drill to work on back row attacking or front row attacking.
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.
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.
By nate.landas - Last updated: Friday, October 26, 2012
Develop an individual and team workout routine to put yourself physically and mentally ahead of your competition with these two great Basketball DVDs featuring Justin Kittredge. He is the founder of Shooting Touch Inc. and the World Record Holder of most free throws made in 2 minutes. See what skills you can improve on with these two Basketball DVDs:
By nate.landas - Last updated: Friday, August 24, 2012
Here we would like to present some world class soccer knowledge featuring Marcus Wood, Hardin-Simmons University Head Women’s Soccer Coach. He is also a 2010 NCAA D-III National Champions and a 2010 NSCA National Coach of the Year. See the four Soccer DVDs below:
By nate.landas - Last updated: Monday, August 13, 2012
Get an inside look at some great strength and conditioning drills with the Penn State University women’s volleyball team! See Cameron Davidson, Penn State University Head Women’s Volleyball Strength and Conditioning Coach, lead players through a series of plyometric exercises. This workout will help build speed, increase your vertical jump, and improve all around athleticism. You will see various ways to use hurdles that target different muscles with each variation. Using these concepts in practice and in the off-season will allow your team to get to the ball quicker and jump higher for an aerial ball.