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Archives by Tag 'Strength & Conditioning for Lacrosse'

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.

7 Amazing Offseason Exercises to Build Power

By adam.warner - Last updated: Tuesday, June 26, 2012

The offseason isn’t always about sunny days at the beach and taking a complete break from lacrosse. It’s also about staying in shape, improving your conditioning, and building strength. It’s that extra work and commitment during the offseason months that really pays dividends for individual players and teams. Follow along with renowned strength and conditioning specialist Rob Rose as he leads you through a number of power & core workouts that are particularly effective for lacrosse players.

Jump Series

With the jump series, we’ll go through four main sets. Focus on your form/technique and don’t let your knees come beyond your toes. Also, drop your butt back and have your knees follow your toes. Go for five jumps in each set and five jumps on each leg when necessary.

Set 1 – Jump Squat

Keep your head up and chest up. Place your hands on the back of your head. Get full extension of your hips. Your toes should be up and make a 90-degree drop. Land on that same line you started at.

Set 2 – Quick Jump

You will drop down and get the arms involved and then quickly drive them up. When you hit the ground, you will land with your arms back and then drive up again. Do five in a row. Get high in the air but land in the same place.

Set 3 – Ankle Flip

There shouldn’t be a lot of bend in the knee. It’s almost like constant hopping in place. Be quick off the ground, have a slight knee bend, and keep a shorter arm movement.

Set 4 – Scissor Jump

This is a split-squat jump, so your knees never go beyond the toe. Your back knee is just off the ground. Keep your knees and toes in line with your arms back and chest down. With your arms up, get a full extension of the hips. Start with your left leg out in front, jump, and then switch to the right leg in front and land that way. Keep it quick. Then go right back up with the other one.


Power Med Ball Push-Up

Set 1 – Med Ball Walk

Here you are simply walking over the med ball and keeping the core tight. Keep your shoulders over your hands. Your hands should be directly underneath your shoulders. Walk across the ball. While one hand goes up on top of the ball, the other hand is on the floor. Up and over is one rep.

Set 2 – Push Up

Push up, come up over the ball, and then push up on the other side. To make it easier, spread your feet out.

Set 3 – Power Push Up

Do a push up, and make sure that the ball doesn’t roll anywhere. Keep that same technique and form. Power up over the ball. If you start with right hand on the ball, power up over the ball, and land on the ball with your left hand. Repeat.

Notes: Go for 10 reps in each set. You can also use a basketball if you don’t have a med ball.


The previous clips can be seen on Championship Productions’ DVD “100 Conditioning Drills & Exercises for Lacrosse” featuring Rob Rose. To check out similar workout and conditioning videos, click here.

Preseason Conditioning: Key Workouts to Improve Lacrosse Agility

By adam.warner - Last updated: Tuesday, February 7, 2012

With many programs starting up preseason practices in the coming weeks, it’s important that players are working on a preseason conditioning program to get back in shape and to prepare for the rigors of a long season.

Agility is crucial for a lacrosse player, especially when it comes to cutting, dodging, changing direction, and changing pace of play. Follow along with Syracuse University Strength & Conditioning Olympic Sports Director Veronica Dyer as she leads you through a number of agility workouts that are particularly effective for lacrosse players. Whether it’s five minutes or a half-hour every day, look to implement agility training into your preseason regimen this year.

Agility Overview

At the beginning of the year, Dyer likes to make sure that players have a solid, general base of fitness. At Syracuse, athletes will do some kind of agility training every day, whether its five or 25 minutes. First, always trying to challenge your players and really work on cutting, change of direction, and change of pace. Players must be agile to get away from defenders and outrun opponents. This is a huge part of their game.

Cone Drills

This can be used as a warm-up or as part of an agility training session. All you need is one cone. Players will start by moving around the cone in a clockwise direction. Make quick choppy steps and look to get around the cone as quickly as you can. Switch directions.

Next, start behind the cone. Hop forward and back over the cone with both legs together. Go quickly when you hop forward and back. Then switch to side-to-side. After this, switch to using just one leg. Start with the right leg going forward and back over the cone. Then switch to side-to-side, working on lateral motion. Finish by going with the left foot for both.

*Note: Lateral drills can help strengthen ankles.

Finally, it’s time for straddles. Place your feet on each side of the cone and a little bit more than shoulder-width apart. You will jump, turn, and spin, ultimately facing the other direction. Go about five times like this before switching directions. The object here is to land solid on your feet and establish a good ready position.


“T” Drill

The “T” Drill is a combo of sprinting, shuffling, and backpedaling. You can use any combination of these in general. Work on sharp shutting here and getting that mobility of changing directions in quick fashion. Set up four cones in a “T” pattern, all about five yards apart. Each player will start with a sprint to the middle cone, then shuffle to the left cone and touch the cone, sprint to the far right cone and touch, shuffle to the middle cone, and then backpedal to the beginning. Start again immediately once you get back to the start.

Key: Be sharp and distinct with all movements.

“M” Drill

Set the cones up in a “M” pattern. You can do any combo you’d like, but try this one to start. Begin at the lower left cone. Start by sprinting straight up, shuffle to the middle, pivot and shuffle to the top right, then backpedal to the lower right. Walk back over to the start and repeat. Once done the second time, start again but reversing the motions.

Key: Give 100% effort on each rep. Remember, you want to train the way you want to perform.

Box Drill

Set up the cones in a simple box formation. Here, let’s sprint, shuffle, backpedal, and shuffle to the start. Then reverse the direction.


The previous clips can be seen on Championship Productions’ DVD “Agility Training and Conditioning for Women’s Lacrosse” with Veronica Dyer. To find more videos featuring lacrosse training and conditioning drills, click here.


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