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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.

All Access Stanford Lacrosse: Agility and Conditioning Drills

By adam.warner - Last updated: Tuesday, July 10, 2012

In the latest edition of All Access, we head out to Stanford, California for a behind-the-scenes glimpse at a recent strength and conditioning session with the Stanford University women’s lacrosse program.

Follow along as Stanford sports performance coach Lesley Moser leads the team through dozens of agility and conditioning drills designed to improve quickness, acceleration, turning, and cutting – all critical skills needed for lacrosse players. Once you have picked up this effective agility program, look for ways to incorporate the exercises with your own squad this season.

For the following agility exercises, Moser sets out a number of cones five yards apart from one another. These will be important throughout the drills.

Agility Workout – Part I

1)    15-yard jog

2)    15-yard skip

3)    15-yard shuffle

4)    Knee hugs; five yards out. Leg cradles, five yards back. Keep your knees up, toes up, and pull your toe up to your chin.

5)    Forward lunges five yards out. Then backward lunges five yards back.

6)    Lunges with a twist for 10 yards.

7)    Backward SLDL 10 Yards. Note: For this exercise, stand on one leg while the other points backwards in the air as your hands reach out in front of you. Your head looks straight ahead. Your arms should reach out and keep your palms face up. It’s about balance and control.

8)    Lateral lunge (both sides); 10 yards out and back. Take wide steps out.


Agility Workout – Part II

1) World’s Greatest; Lunge and then put one hand on the ground as the other reaches up to the sky. Tilt your head and body to the sky and open up the body.

2) Straight leg kicks 10 yards (hands behind your back). Stay tall, move forward, and make leg kicks. Then move forward again.

3) Heel toe walk for 10 yards. Feel free to use your arms with this one.

4) Ankle twists for 10 yards. Look to make quick little ankle steps moving forward.

5) Mini skips for 10 yards

6) A-Skips for 10 yards

7) A-Skips Lateral (Go for five yards out and back)

8) Shuffle out five yards and shuffle back five yards. Go three times total. Your head faces forward. Maintain good balance and posture throughout. Drop the hips and not the back.

9) Carioca 15 yards out and back

10) Two-inch run to sprint for 10 yards, then jog back. Go three times total. This exercise is exactly how it sounds with “two-inch running” before going into a full sprint for the last 10 yards.

11) 5 squat jumps

12) 4 split squats each side. Your chest stays out as you are still going for height.

13) 8 pogos

14) 8 tucks


The previous clips can all be seen on Championship Productions’ DVD “All Access Agility and Conditioning” featuring Stanford Lacrosse. To check out more videos in our strength and conditioning collection, or to visit our All Access library, head over to our video library by clicking here

New Lacrosse DVD featuring Stanford University!

By nate.landas - Last updated: Tuesday, January 31, 2012

We have recently released two Lacrosse DVDs featuring Stanford University Women’s Head Coach Amy Bokker and Sports Performance Coach Lesley Moser.  They both led the team to the NCAA tournament in 2010.  The titles of these new Lacrosse DVDs are:

“Take Charge” Defensive Drills

  • Control and dictate the movement of attackers
  • Force offensive players toward their “weak hand” side
  • Develop double team skills and slide package options to increase your defensive pressure
  • Gain the ball, defend against passes and cutters, and create more turnovers
  • Enhance your team defense through communications and teamwork
  • Direct offensive players away from passing lanes and scoring opportunities
  • All Access Agility and Conditioning Workout for Lacrosse

  • See a live agility and conditioning session featuring the Stanford University Women’s Lacrosse team
  • Learn a plyometric routine to develop power and balance in your athletes
  • Get a progression of agility drills to create explosive change of direction
  • Purchase these two DVDs together and save $10!

    Stanford Women’s Lacrosse 2-Pack


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