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Archives by Tag 'Speed'

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.

Develop Speed and Agility in Your Lacrosse Players!

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.

Roundabout Drill

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.

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

A Dryland Training Workout to Improve Technique and Speed!

By nate.landas - Last updated: Friday, January 31, 2014

14x NCAA All American, Coley Stickels, provides athletes with a great dryland training exercise that is essential to modern swim technique and speed. This exercise is designed to develop scapular strength and increase scapular flexibility in a unique way.

Y’s & I’s

The athlete holds onto the straps connected above and while leaning backward at approximately a 30 degree angle with feet forward pulls his or her body upright by spreading the hands outward without bending the elbows. The exercise starts with the scapula fully apart and extended, and finishes with both scapula as close together as possible.

CHECK OUT more valuable insight from “Mega Drills for Dryland Training.” VIEW other world class Dryland Training videos in our massive Swimming library!

Develop Greater Power and Leg Speed to Improve Your Sprinters!

By nate.landas - Last updated: Friday, December 20, 2013

World class strength & conditioning coach, Tim McClellan, guides you through a variety of sprint mechanics drills. These are excellent progressions to work on the technical aspect of creating more force in your legs.


For the B-Skips it is important to get your foot under your hips and to lift your knee and foot up to waist height.

Gain more insight and an additional video clip from, “Speed, Agility, and Quickness: Comprehensive Drills and Conditioning for Athletes.” Discover other great Speed Development videos apart of our large Track & Field collection!

12 Simple Drills to Improve Player Agility

By adam.warner - Last updated: Tuesday, August 9, 2011

Many of our features this summer focus on helpful tips, workouts and drills that players can use during the offseason – no matter if they have access to a lacrosse field or not. When it comes to getting the body prepared for the rigors of the lacrosse season, there are a number of useful drills and workouts players can turn to.

In this week’s player development feature, we highlight 12 easy drills to improve agility. The drills — led by renowned strength & conditioning coach Alan Stein — are easy to implement and only require a few cones. Then, see how your hard work pays off for the upcoming season when you have an added advantage on the competition.

Agility Workout Background

Agility is defined as the ability to start, stop, and change direction at full speed. It’s important in every sport. It’s also key to be able to react at a split second, whether it’s for a ball or reacting to an opponent’s move. When working on changing direction, it’s also important to key in on footwork, body balance, and the ability to accelerate and decelerate effectively.

Key Coaching Points:

1)    Change direction from a low, athletic stance

2)    Keep your feet wide and your hips low

3)    Use shorter, choppier steps when decelerating and keep the hips low

4)    When accelerating, have a slight lean in the direction you want to go

5)    Plant using a T-step, which is perpendicular to the direction you want to go

6)    Practice planting off of both ankles equally

Drill 1: 135 Degree Angle Cut Right

One at a time, start in the center (let’s say at the baseline of a basketball court) and then sprint to the center cone (set out at the foul line). For now, do everything to the right. Going to the right, we will plant off of our left foot heading into the first cone with slow deceleration, and then proceed to get the ankles, knees, hips and shoulders facing the next cone. Sprint directly at the next cone and run right through it.

Drill 2: 90 Degree Angle Cut Right

This drill is the same as before, except now we are cutting at 90 degrees. Plant with the left and go right.

Drill 3: 45 Degree Angle Cut Left

Again, this is the same as before, except now we are cutting at 45 degrees (diagonal but more backwards this time).

Drill 4: Right Cut Combinations (Coach’s Call)

A coach will now call out a number as a player is approaching the center cone. 1 is for the top, 2 is for the middle and 3 is for down low. Do the same as before in terms of your cuts.

Drill 5: 135 Degree Angle Cut Left

Remember go hard to the center cone, decelerate, plant with the right foot, and then sprint straight over at a 135-degree angle.

Drill 6: 90 Degree Angle Cut Left

Remember, plant with the right and go left this time.

Drill 7: 45 Degree Angle Cut Left

You’ll be cutting almost backwards on a diagonal.

Drill 8: Left Cut Combination – Coach’s Call

Call out the same numbers as before.


Drill 9: Agility Square

Each player starts out in a different corner. Meanwhile, each player will do something different at the same time. The first player will sprint, turn and face the outside, touch the next cone, turn back, sprint again, and then touch the other cone with the left hand, turn back again, and then give a nice easy jog back to the near corner where the other player started out from.

The second player will sprint and then backpedal with the cones. Also, the third player will sprint to the cones but slide back (like a shuffle). The players will go through the same motions even when they get to the next corner. When players get to the next set, they should start things up again immediately.


Drills 10-12: Wheel Sprint Series

This is similar to the agility square, but now players will go around a wheel established with the cones. Basically, it’s a circle of cones set 3-4 yards apart. There are about eight cones on the outside and one in the middle where the player starts out.

You can go clockwise or counter clockwise, but you must go around the horn. Start with sprints and touch each cone, then sprint and do side shuffles back, following by sprints and backpedals to each cone.


The follow clips can be seen on Championship Productions’ DVD “130 Pro Power Speed, Quickness, and Reaction Drills” with Alan Stein. Check out the entire collection featuring renowned strength and conditioning coach Alan Stein by clicking here.


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