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Archives by Tag 'Rob Rose'

2 Upper Body Drills to Create a Powerful Swing

By nate.landas - Last updated: Wednesday, October 1, 2014

Rob Rose, President of True Athlete Performance in Washington, DC, explains how to incorporate the core and upper body to try to gain more power on the hitters swinging movement. Rose shares a series of drills that help athletes gain that upper body strength.

Upper Body Power

Setup: Rob Rose introduces two drills to help the athlete gain more upper body power. The first drill is the woodchopper, where the athlete takes a medicine ball and circles it over their head and slams the ball down, powering all the way through. The second drill is called power-push ups. Power-push ups consist of the athlete doing a push up, and powering up off of the ground with the hands and landing slowly back on the hands.

This video came from Championship Productions’ video Explosive Speed, Reaction and Jump Training for Volleyball.  To view more volleyball videos from America’s top coaches, click here.




A Great Drill to Help Develop Your Anaerobic Endurance!

By dustin.moscoso - Last updated: Friday, August 1, 2014

Rob Rose, President of True Athlete Performance, guides you through an obstacle course that will challenge your anaerobic endurance. The goal in this drill is to go as fast as you can.

Endurance Obstacle Course

CHECK OUT more valuable insight from “Explosive Speed, Reaction and Jump Training for Volleyball.” VIEW other world class Volleyball videos!




Develop Change of Direction Speed with this Agility Drill!

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.

Teaching Points:

  • 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.

The previous clip can be seen on Championship Productions’ DVD “Testing and Evaluation for Lacrosse Players.” View the latest videos on Strength & Conditioning for Lacrosse.




Maximize Your Lacrosse Abilities at Any Position on the Field!

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

Drill Setup:

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.

Athlete Movements:

The goal is to perform as many two-foot jumps as possible in 10 seconds.

Teaching Points:

  • Make sure that both feet push off and touch equally.

The previous clip can be seen on Championship Productions’ DVD “Testing and Evaluation for Lacrosse Players.” View the latest video selections on Strength & Conditioning for Lacrosse.




Improve Quickness and Change of Direction with the “T Drill”

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.

The previous clip can be seen on Championship Productions’ DVD “Testing and Evaluation for Lacrosse Players.” View the latest video selections on Strength & Conditioning.




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