David Marsh, eight time NCAA Coach of the Year and head coach of SwimMAC Carolina, presents the techniques he teaches his swimmers for executing the backstroke turn. Coach Marsh emphasizes the ability to control speed heading into the turn and being comfortable swimming on your side.
Drill Summary: There are two drills in this video.
In correlation with his team’s late-season training routine, North Carolina State head coach, Braden Holloway, takes swimmers through the “Speed Phase” of dryland training to increase their speed in the water. This drill provides a great core workout while increasing the quickness of swimmers’ hands.
Drill Summary: This drill requires a partner, as well as boxing gloves and pads. Have the driller put on the gloves and their partner put on pads. The partner stands in front of the driller and holds out the pads at belly button height. On the coach’s whistle, the driller begins hitting the pads as quickly as they can while keeping their body straight. Keep a strong base and look for the hips to rotate while doing this drill. This drill should be done for 10-20 seconds and can be done by hitting both up and down on the pads.
This video came from Championship Productions’ video “Dryland Training for Maximizing Swimming Performance.” View other world class Swimming & Diving videos!
Eric Markovcy, Lehigh University Head Strength and Conditioning Coach, focuses on individual player development to become better lacrosse players. This drill is intended to train the players to put their bodies in a position to be explosive and to keep their feet under them.
Athlete Movement: The players begin five yards back from three middle cones. The three cones are separated from each other by about two yards. On the coach’s command they will run to the assigned cone, most importantly without taking a false step. The athlete has to be sure to initiate the direction with the correct foot so as not to get their feet crossed up. Once the command is given, the player is to take a high step with the directionally appropriate foot, rather than to take a false step.
A variation of this drill can be done with two players that are about 10-15 yards away, but facing each other. One athlete is the offensive player and the other athlete is the defensive player. Whichever cone the offensive player sprints to, the defender has to get to by ensuring to initiate his first step appropriately.
Teaching Points: Coach Markovcy makes the point that in a drill like this with an element of competition, form sometimes disappears. The players must focus on using the proper technique in the competitive environment.
This video came from Championship Productions’ video “Speed, Agility and Explosiveness Training for Lacrosse.” View other world class Lacrosse videos!
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.
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.
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.