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.
By adam.warner - Last updated: Tuesday, April 9, 2013
In the latest edition of All Access, we take you to Stanford, California for a behind-the-scenes look at a Stanford University women’s lacrosse practice. Follow along as head coach Amy Bokker leads her squad through a 3 v 3 v 3 drill before getting into a favorite half field dodging drill.
3 v 3 v 3 Draw
For this first drill, three separate teams of three face off in a fight for possession. The drill begins with a face-off and then immediately transitions into three-team battle. It’s really an ideal drill for working on fundamentals and improving confidence against a wide range of pressure.
Look to really work on possession of the draw and then maintain possession with your team for 40 seconds. Also, look to move to space and always keep your feet moving. Don’t get stuck in one corner. After 40 seconds, the team with the ball at the end of possession gets a point. Play to five points.
Coaching Tips: It’s key to get high pressure on the ball and the feeling that’s there always going to be a double team on the ball (so it makes it harder to possess).
In “52 Dodging”, you’ll start with a dodger across the top, a receiver sweeping across middle, and a feeder down low. Start on the left side of the field before moving over to the right side.
The drill begins with one dodger making a move against a first defender. As she is dodging, the sweeping player will slot through, and then pass to the feeder. The feeder will curl as if coming up. Meanwhile, the middle player will flash up, catch the pass, and then shoot on net.
Coaching Tips: Work both sides of the field and look to get off a ton of shots. Also, start by dodging to the outside at the onset. Eventually, switch to dodging to the inside.