By dustin.moscoso - Last updated: Tuesday, June 10, 2014
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.
Pro Agility (5-10-5)
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.
Each time the athlete touches a line, they must turn their body to face the coach.
An alternative is to have the athlete start the drill going in the opposite direction to see if there is a time difference in direction.
By nate.landas - Last updated: Tuesday, April 8, 2014
Certified Strength and Conditioning Specialist, Rob Rose, provides you with a ‘Lateral Hurdle Hop Drill’ which is great for developing reaction and quickness in your players. This will develop your players ability to make a change of direction to help them dodge a defender or to be a more effective defender.
6” Lateral Hurdle Hop Drill
This drill utilizes a 6” hurdle. If you don’t have one, the player could use their stick as the hurdle. It is best to have the hurdle perpendicular to a line on the field in order to give the player lateral orientation.
The goal is to perform as many two-foot jumps as possible in 10 seconds.
Make sure that both feet push off and touch equally.
By nate.landas - Last updated: Tuesday, March 11, 2014
Rob Rose of True Athlete Performance shares the tools you need to better evaluate your players’ performance with a test that isolates specific abilities. This agility drill is a way to measure the quickness of an athlete and their ability to change direction. The learnings are appropriate for all age levels.
The T Drill
How it Works: You need four cones and a stopwatch. The four cones are set up in a “T” formation. The player begins at the line and the stopwatch is started once the athlete begins to move. The athlete has to run and touch the middle cone, shuffle to touch the right cone, turn and run to touch the far left cone, shuffle back to touch the middle cone, then backpedal across the starting/finish line. It is important that the player touch the top of each cone.
Drill Tips: This drill can be used as a great way to develop change of direction speed for defensive players. Because this drill doesn’t take much space, you could run several different groups at the same time.
By nate.landas - Last updated: Tuesday, February 11, 2014
Rob Rose of True Athlete Performance shares the tools you need to better evaluate your players’ performance with tests that isolate specific abilities. This drill is a way to measure the agility and speed of players. It can be used especially with offensive players to develop their ability to move quickly and change direction in order to create space or dodge a defender.
How it Works: This drill utilizes four cones; two for the start, one five yards up and five yards over, and a fourth, five yards over and five yards back, so that you end with a triangle shape. The athlete begins at the two cones. The timing begins upon the athletes’ first forward movement. They sprint to and around the middle cone, sprint to and around the far cone, from an inside-out direction. They sprint back around the top-middle cone and then finish by running back between the two starting line cones.
Drill Tips: For testing an athlete’s time, only one set up would be needed. But for training purposes, you could run the drill with several setups at the same time so that your entire team could have multiple reps in a short amount of time.