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Archives by Tag 'strength and conditioning for lacrosse'

All Access Stanford Lacrosse: Agility and Conditioning Drills

By adam.warner - Last updated: Tuesday, July 10, 2012

In the latest edition of All Access, we head out to Stanford, California for a behind-the-scenes glimpse at a recent strength and conditioning session with the Stanford University women’s lacrosse program.

Follow along as Stanford sports performance coach Lesley Moser leads the team through dozens of agility and conditioning drills designed to improve quickness, acceleration, turning, and cutting – all critical skills needed for lacrosse players. Once you have picked up this effective agility program, look for ways to incorporate the exercises with your own squad this season.

For the following agility exercises, Moser sets out a number of cones five yards apart from one another. These will be important throughout the drills.

Agility Workout – Part I

1)    15-yard jog

2)    15-yard skip

3)    15-yard shuffle

4)    Knee hugs; five yards out. Leg cradles, five yards back. Keep your knees up, toes up, and pull your toe up to your chin.

5)    Forward lunges five yards out. Then backward lunges five yards back.

6)    Lunges with a twist for 10 yards.

7)    Backward SLDL 10 Yards. Note: For this exercise, stand on one leg while the other points backwards in the air as your hands reach out in front of you. Your head looks straight ahead. Your arms should reach out and keep your palms face up. It’s about balance and control.

8)    Lateral lunge (both sides); 10 yards out and back. Take wide steps out.


Agility Workout – Part II

1) World’s Greatest; Lunge and then put one hand on the ground as the other reaches up to the sky. Tilt your head and body to the sky and open up the body.

2) Straight leg kicks 10 yards (hands behind your back). Stay tall, move forward, and make leg kicks. Then move forward again.

3) Heel toe walk for 10 yards. Feel free to use your arms with this one.

4) Ankle twists for 10 yards. Look to make quick little ankle steps moving forward.

5) Mini skips for 10 yards

6) A-Skips for 10 yards

7) A-Skips Lateral (Go for five yards out and back)

8) Shuffle out five yards and shuffle back five yards. Go three times total. Your head faces forward. Maintain good balance and posture throughout. Drop the hips and not the back.

9) Carioca 15 yards out and back

10) Two-inch run to sprint for 10 yards, then jog back. Go three times total. This exercise is exactly how it sounds with “two-inch running” before going into a full sprint for the last 10 yards.

11) 5 squat jumps

12) 4 split squats each side. Your chest stays out as you are still going for height.

13) 8 pogos

14) 8 tucks


The previous clips can all be seen on Championship Productions’ DVD “All Access Agility and Conditioning” featuring Stanford Lacrosse. To check out more videos in our strength and conditioning collection, or to visit our All Access library, head over to our video library by clicking here

Strength Training: A Pair of Circuit Workouts Designed for Lacrosse Players

By adam.warner - Last updated: Tuesday, May 15, 2012

Look to implement this dynamic circuit workout for in-season strength training. Follow along with Syracuse University Strength & Conditioning Olympic Sports Director Veronica Dyer as she leads you through a pair of circuit workouts proven to be effective for lacrosse players.

Circuit 1

Circuits are fast-paced, quick, and challenging strength training exercises designed to mix up a traditional strength and conditioning program. Let’s start with this circuit.

Med Ball Slam – Slam a med ball side to side. Be sure to always bring the ball back up over your head after each purposeful slam. This exercise really engages the core and shoulders.

Havards – Use a standard bench for this one. Stand straight and facing the bench. Tap your toe quickly to the bench, alternating feet. This is almost like a running motion. Look to go quicker each time.

Wide Pushups – Get your hands out wider than your standard pushups (further than shoulder width apart). Your body should be nice and in line. Get down and deep. The wider pushup exercise targets shoulder areas more, plus your chest muscles and triceps.

Crossover Step – Use a bench again for this exercise. Step with your outside leg up onto the bench and then down to the opposite side of the ground. Keep going back and forth like this, using your outside leg each time to step up and onto the bench. Establish a rhythm, pick up the pace, and always try to go a little bit faster.

Bench Dips – Use your hands and grab the bench behind you. Face away from the bench and keep your legs straight out. Dip down bending at the elbows and come back straight up. You can also bend your knees to make this an easier routine.

Wall Sit – Press your back against the ball. Keep your feet are shoulder width apart. Sink down with your back pressed nice and firm against the wall. Your arms should be down at your side. Remember to breathe. Hold this position about 20-45 seconds. Continue to breathe and don’t creep up against the wall.


Circuit 2

Squat to Bench – Squat down, touch the bench with your butt, and stand all the way back up. Your feet should be shoulder width apart. Make each rep controlled. Go down and all the way back. Keep a nice flat back and don’t do any turning or twisting.

Superhero Pushup Series

Superman Pushup – Come down and then lift up with one arm and the opposite leg. Alternate each time. Keep your back flat when you come up with that movement and don’t twist too much with the body. Make sure you are lifting with the shoulder and hip.

Batman – Do a pushup. Then open up like a cape to one side, turning those hips to the side. Then go down and back up with the opposite side. Square up your hips and really open up the body. Continue straight up with minimal rotation.

Spiderman – Go down and then bring that knee up to the side, as if crawling up a building. Look to bring the knee to the elbow.

Alternating V-Sit – Lay on the floor on your back with your arms behind you. Reach up with both hands to one leg. Crunch up and bring up the leg straight. Reach for the toe as high as you can and then come back down. Keep each rep nice and controlled.

Squat Hold – Start with your feet shoulder width apart. Drop down into a squat and hold it there. Keep your back flat and thighs parallel to the ground. Hold this position up to 45 seconds (depending on length of circuit).

Lateral Band Walk – Get bands around your ankles. Squat down, take two steps to the side, and then retreat. Look to maintain a lower squat position. Keep each movement controlled and always have tension in the band. Also, don’t get too close with the feet.


The previous clips can be seen on Championship Productions’ DVD “Strength Training for Women’s Lacrosse.” To check out more videos focusing on strength and conditioning for lacrosse, click here

Two Lacrosse-Specific Conditioning Drills to Improve Agility

By adam.warner - Last updated: Tuesday, June 28, 2011

When developing agility, it’s about the ability to change directions quickly and efficiently. A lacrosse player equipped with excellent agility will certainly have a leg up on the competition. Check out the following drills below and see how you can improve your agility and make strides out on the lacrosse field.

Agility Overview

There are some key components athletes should think about when involved in agility drills: “Drop and push”, and always use your arms (particularly on cuts). We’ll talk more about this later on in the article.

Here are some tips to keep in mind about accelerating. First, we are always looking to go from low to high. When you start out, you will start low with your body when accelerating and then go to high with your body. Start with your feet wide and then eventually move them to narrow. We also want to move to the balls of our feet as fast as we can. Then we need to drive our arms real hard to also help with the acceleration.

As for deceleration, we are looking to go high to low and drop the butt down. This time, it’s about going narrow to wide and using our heels.

Sprint Cuts

Goals for Agility: To accelerate and decelerate properly, to always be pushing, and always be using our arms.

With sprint cuts, we’ll go through four main sets. Always finish off that last cone with a five-yard sprint. As for equipment, we’ll need five cones spread out five yards apart and five yards up (in a zigzag).

Set 1: Sprint and Stop in Ready Position

We will start in ready position and then hold in our ready position before gradually moving up to full game speed. Here’s how it works. Start in ready position at a cone and facing forward. Then sprint to the next cone on a slant and then immediately get back into ready position. Then again, accelerate and decelerate to the next cone on a slant (all zigzags here). Keep repeating until all cones are used.

Set 2: Rapid Fire

This is the same idea as before, but this time we are using “quick steps” or “hot feet” at each cone.

Set 3: Exaggerated Cuts

Now look to lean into all of your cuts. Always pick up that inside foot when leaning into the cut. Then push off hard on your outside foot.

Set 4: Full Speed

Go with a full sprint in this set. Drive hard out of each cut and push hard each time.

With a lacrosse stick in hand, players can really practice game-like situations and work on switching their stick from hand to hand when making specific cuts.


Sprint Backpedal

Equipment: Six cones and create a “W” pattern. Adjacent cones should be five yards apart.

Set 1: Sprint with Backpedal

Here we’ll sprint up to the cone and backpedal right back.

Set 2: Sprint with Forward Shuffle

Sprint up to the cone, touch the cone, push off with your right leg, and then lean into the direction of your cut. Next, push off with your outside foot, step with your inside foot, and give an elbow snap to help turn the hips. Be sure to always get a good arm drive going as well.

Set 3: Sprint with Backward Shuffle

Turn and shuffle back the same way that you just came from.

Set 4: Full Sprint

Now sprint to each cone, going hard each time. This is a perfect drill for lacrosse players.


The following workouts – and many other lacrosse-specific drills – can be seen on Championship Productions’ DVD “100 Conditioning Drills & Exercises for Lacrosse.” Check out similar videos in our lacrosse library by clicking here.


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