Lacrosse speed and agility drills. Mastering Lacrosse Speed and Agility: Essential Drills for Peak Performance

How can lacrosse players improve their speed and agility. What are the key components of speed and agility in lacrosse. Which drills are most effective for enhancing lacrosse-specific movements. How does foot speed development contribute to overall performance in lacrosse.

The Importance of Speed and Agility in Lacrosse

Speed and agility are fundamental elements that contribute to the excitement and success of lacrosse. These skills enable players to execute sudden changes of possession, perform skillful offensive maneuvers, and implement effective defensive strategies. Players who can explode into full sprints, redirect effortlessly, and navigate through defenses with finesse are not only thrilling to watch but also crucial assets to their teams.

Regardless of position, all lacrosse players need to be fast, well-coordinated, and capable of rapidly changing direction while adapting to constantly evolving game situations. To achieve this level of performance, players must focus on developing several key components of speed and agility:

• Foot speed
• Acceleration
• Top-end speed
• Deceleration
• Lateral speed (agility)

Understanding the Core Components of Lacrosse Speed and Agility

Foot Speed

Foot speed refers to the ability to maintain balance and body control while moving the feet rapidly and skillfully within a restricted area. It also involves the capacity to move quickly in the chosen direction with minimal wasted motion. Developing foot speed is crucial for lacrosse players as it forms the foundation for all other movement skills on the field.

Acceleration

Acceleration is the ability to transition from a stationary position or slower tempo to a sprint. In lacrosse, quick acceleration is essential for gaining advantages during face-offs, intercepting passes, and breaking away from defenders.

Top-End Speed

While not frequently utilized throughout an entire game, top-end speed is vital for specific situations in lacrosse. Midfielders, in particular, rely on their ability to run at full speed during transition plays, covering 50 to 75 yards to reach offensive or defensive zones quickly. When possession changes and play shifts to the opposite end of the field, players must rapidly redirect and sprint at maximum speed to get into position.

Deceleration

Deceleration is the ability to slow down or stop in as short a distance as possible without compromising balance and body control. This skill is crucial for quick changes of direction, avoiding collisions, and maintaining proper positioning on the field.

Agility (Change of Direction)

Agility encompasses the ability to combine all movement skills cohesively and in a well-coordinated manner. It involves rapid changes in direction, body position, and speed in response to the dynamic nature of the game. Agility is particularly important for dodging defenders, evading checks, and creating scoring opportunities.

Developing Foot Speed: The Foundation of Lacrosse Agility

Foot speed development is a cornerstone of improving overall speed and agility in lacrosse. It focuses on enhancing leverage, balance, and maximum body control, which are essential for effectively maneuvering during game situations. Incorporating foot speed drills into training routines serves two primary purposes:

1. Engaging the neurological system after a dynamic warm-up, preparing the body for more intense activity
2. Improving balance and movement control

One of the most effective tools for developing foot speed is the agility ladder. These drills can be performed using either a commercial ladder or a homemade device. Typically, athletes should perform 8 to 20 repetitions, depending on the overall volume of training planned for that day.

Run Through Ladder Drill

The Run Through ladder drill is an excellent exercise for developing foot strike frequency in a pattern similar to linear running motion. Here’s how to perform this drill:

1. Begin behind the ladder with both feet outside the first square.
2. Run through the ladder, performing one foot strike per square.
3. Touch each square in the ladder before finishing through the final square.
4. Concentrate body weight on the ball of the foot during each step.
5. Employ the same upper-body technique used in linear speed drills to ensure efficient movement with minimal wasted motion.

Advanced Speed and Agility Drills for Lacrosse Players

While basic foot speed drills form the foundation of agility training, more advanced exercises can help lacrosse players further refine their speed and agility skills. These drills often incorporate game-specific movements and scenarios to enhance transferability to on-field performance.

NFL Agility Drill

The NFL Agility Drill is an excellent exercise for developing short-distance lateral speed, balance, and body control. It can also be used as a test to assess a player’s agility skills. Here’s how to set up and perform this drill:

1. Place cones 5 yards apart for 10 consecutive yards (one cone on the goal line, one on the 5-yard line, and one on the 10-yard line).
2. Start in a three-point athletic stance with feet straddling the middle cone and a hand on the middle line.
3. On command, run toward one of the outside cones.
4. Touch the line with the outside hand, then change direction and run 10 yards toward the other outside line.
5. Touch that line with the outside hand and return to the starting position.

This drill simulates the quick directional changes often required in lacrosse, improving a player’s ability to react and move efficiently on the field.

Integrating Speed and Agility Training into Lacrosse Practice

To maximize the benefits of speed and agility training, it’s essential to integrate these drills into regular lacrosse practice sessions. Here are some strategies for effectively incorporating speed and agility work:

• Begin each practice with a dynamic warm-up that includes foot speed drills to engage the neurological system.
• Dedicate specific time during practice to focus solely on speed and agility exercises.
• Incorporate agility elements into stick work and game-situation drills to enhance skill transfer.
• Use speed and agility drills as part of conditioning work at the end of practice sessions.
• Periodically test players’ speed and agility to track progress and identify areas for improvement.

By consistently incorporating these elements into practice routines, coaches can help players develop the speed and agility necessary for success in lacrosse.

The Role of Strength and Conditioning in Enhancing Lacrosse Speed and Agility

While specific speed and agility drills are crucial for improvement, a comprehensive strength and conditioning program plays a vital role in enhancing these skills. A well-designed program should focus on:

• Building lower body strength to improve explosive power and acceleration
• Developing core stability for better balance and control during quick movements
• Enhancing overall cardiovascular fitness to maintain speed and agility throughout the game
• Improving flexibility and mobility to increase range of motion and reduce injury risk

By combining targeted speed and agility drills with a comprehensive strength and conditioning program, lacrosse players can significantly improve their on-field performance and reduce the risk of injuries.

Measuring and Tracking Progress in Lacrosse Speed and Agility

To ensure that training efforts are effective, it’s important to regularly measure and track progress in speed and agility. This can be done through a variety of standardized tests and assessments, including:

• 40-yard dash: Measures linear speed and acceleration
• Pro agility shuttle: Assesses change of direction ability
• Illinois agility test: Evaluates speed, agility, and body control
• T-test: Measures multi-directional speed and body control

By regularly conducting these tests and recording results, coaches and players can identify areas of improvement and adjust training programs accordingly. This data-driven approach ensures that speed and agility training remains targeted and effective throughout a player’s development.

Adapting Speed and Agility Training for Different Lacrosse Positions

While all lacrosse players benefit from speed and agility training, the specific focus may vary depending on position. Here’s how training can be adapted for different roles on the field:

Attackmen

Attackmen should focus on quick acceleration, rapid changes of direction, and the ability to maintain balance while dodging defenders. Drills that emphasize short bursts of speed and agility in tight spaces are particularly beneficial.

Midfielders

Midfielders require a balance of endurance, top-end speed, and agility. Their training should include longer sprint intervals to simulate transitioning between offense and defense, as well as drills that combine speed with stick skills.

Defenders

Defenders need to focus on lateral quickness, backpedaling speed, and the ability to quickly change direction. Drills that emphasize reactive movements and body positioning are crucial for defensive players.

Goalies

While goalies may not cover as much ground as other positions, they require exceptional reaction time and the ability to move quickly within a small area. Training should focus on explosive movements, quick footwork, and hand-eye coordination drills.

By tailoring speed and agility training to specific positional requirements, coaches can help players develop the skills most relevant to their on-field roles.

The Mental Aspect of Speed and Agility in Lacrosse

While physical training is crucial for developing speed and agility, the mental aspect of these skills should not be overlooked. Lacrosse players must develop:

• Quick decision-making abilities
• Anticipation skills
• Field awareness
• Confidence in their movements

Mental training techniques such as visualization, mindfulness, and situational analysis can help players improve their cognitive speed and agility, leading to better on-field performance. Incorporating these mental exercises into regular training routines can give players a competitive edge and enhance their overall speed and agility skills.

By focusing on both the physical and mental aspects of speed and agility, lacrosse players can develop a comprehensive skill set that allows them to excel in the fast-paced, dynamic environment of the game. Regular practice, consistent measurement, and a commitment to continuous improvement will help players reach their full potential and contribute to their team’s success on the lacrosse field.

Speed and Agility – Human Kinetics

This is an excerpt from Complete Conditioning for Lacrosse by Thomas Howley.

Speed and Agility

The sheer excitement generated for lacrosse can be traced to one primary element: speed! Sudden changes of possession, skillful offensive maneuvering, and defensive teamwork that can lock down and frustrate an offense all require the application of some element of speed and agility. Players who can explode into a full sprint, redirect with little apparent effort, and stick handle through a defense with the finesse of a magician are thrilling to watch! Speed and agility skills are the keys to success in lacrosse.

In order to be successful, every lacrosse player must have the movement fundamentals that enable him or her to execute the skills of the game with precision, quickness, and fluidity. Regardless of the position played on the field, all lacrosse players need to be fast, well-coordinated, and able to rapidly change direction and adapt to continuously changing circumstances. All training programs should include every facet of speed and athletic development in order to improve lacrosse movement skills. These include foot speed, acceleration, top-end speed, deceleration and lateral speed (agility) movements. These are all crucial elements of successful lacrosse training.

• Foot speed is the ability to maintain balance and body control, move the feet rapidly and skillfully in a restricted area, and move in the chosen direction quickly and with as little wasted motion as possible.
• Acceleration is the ability to transition to a sprint from either a stationary position or a slower tempo.
• Top-end speed is the ability to run at full speed. Although rarely achieved in most game situations, top-end speed is essential for midfielders during transition situations in which a 50- to 75-yard sprint is required into the offensive or defensive zones. When ball possession changes and play moves to the opposite end of the field, players must quickly re-direct and sprint full speed in order to get into position on the opposite end of the field.
• Deceleration is the ability to slow down or stop in as short a space as possible without compromising balance and body control.
• Agility, or change of direction, is the ability to put all movement skills together in a cohesive, well-coordinated manner. The ultimate goal of the training program is to transfer strength, power, balance, and flexibility to functional, useful game skills.

Foot Speed Development

Leverage, balance, and maximum body control are important for effectively controlling body movements during game situations. The process of improving these skills begins with coordinated footwork. Lacrosse players should utilize foot speed drills both to engage the neurological system after a dynamic warm-up (before more intense activity) and to improve balance and movement control. The following are some common foot speed drills.

Ladder Drills

Traditional ladder drills are an excellent way to train foot speed. Use either a commercial ladder or a homemade device. Athletes should typically perform 8 to 20 reps, depending on the overall volume of training planned for that day.

Run Through

Run through.

Purpose

This exercise develops foot strike frequency in a pattern similar to the linear running motion.

Setup

Begin behind the ladder with both feet outside the first square.

Procedure

• Run through the ladder, performing one foot strike per square (figure 5.1). Touch each square in the ladder before finishing through the final square.
• During each step, the body weight should be concentrated on the ball of the foot.
• The same upper-body technique used in linear speed drills should be employed during all foot speed drills. These will allow for efficient movement with as little wasted motion as possible.

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Speed and Agility Drills [ARTICLE] – Coaches Insider

By: Tom Howley

Originally Published in: Complete Conditioning For Lacrosse

Provided by: Human Kinetics

NFL AGILITY DRILL

Purpose

This drill helps develop short-distance lateral speed, balance, and body control. It can also be used to test agility skill.

Setup

Place cones 5 yards apart for 10 consecutive yards (i.e., place one cone on the goal line, one cone on the 5-yard line, and one cone on the 10-yard line) (figure 5.30). Start in a three-point athletic stance with the feet straddling the middle cone and a hand on the middle line.

Procedure

• On the command, run toward one of the outside cones.

• Touch the line with the outside hand and then change direction and run 10 yards toward the other outside line.

• Touch that line with the outside hand.

• Finish by running through the middle starting line.

60-YARD SHUTTLE

Purpose

This drill focuses on accelerating, decelerating, and redirecting in a 15-yard zone. These skills are useful because much of the sport takes place in close quarters.

Setup

Mark a starting line and then a line every 5 yards for 15 consecutive yards (figure 5. 31). Start in a two- or three-point athletic stance behind the starting line.

Procedure

• On the command, run to the 5-yard line and touch it with either hand. Return to the starting line and touch it with the opposite hand.

• Run to the 10-yard line and touch it with the first hand. Return to the starting line and touch it with the opposite hand.

• Run to the 15-yard line and touch it with the first hand. Return to the starting line and touch it with the opposite hand.

T DRILL

Purpose

This drill focuses on accelerating, decelerating, and quickly changing direction in a compact area.

Setup

Set up the cones in a T shape, with the three cones at the top of the T 10 yards apart and the cone at the base of the T (i.e., the start cone) 5 yards from the middle cone at the top of the T (figure 5.32). Begin in a two-point stance on one side of the start cone.

Procedure

• Sprint to the top middle cone, perform a 90-degree turn, and touch the top of the outside cone with one hand.

• Run across the base of the T to the opposite cone and touch it with the opposite hand.

• Sprint around the top middle cone and return through the starting cone.

• Add variety by changing the starting location (e.g., left or right sides of the cone), starting position (e.g., lying, kneeling), or sequence of movements along the top of the T (e.g., shuffle, carioca).

ILLINOIS AGILITY DRILL

Purpose

This drill combines acceleration, deceleration, foot speed, and body control.

Setup

Use four cones to set up a rectangle that is 10 meters long by 5 meters wide. Inside the rectangle, set four more cones 3.3 meters apart in a line. The top and bottom cones should be even with the outside cones that establish the rectangle. Start in a two- or three-point athletic stance behind the bottom left starting cone.

Procedure

• On the command, run to the cone that is 10 meters from the starting cone. Touch the level of the cone with the left foot and sprint to the first cone in the middle.

• Weave through the cones down and back in the pattern shown in figure 5.33.

• After finishing the weave, sprint toward the cone that is set up 10 meters away, touch the level of the cone with the right foot, and sprint to the final cone.

• To create variety, change up the starting location (e.g., bottom left or bottom right cones) and the starting position (e.g., lying, kneeling, lateral).

which ones are better, how to train to develop dexterity

Long jumps, high jumps and hurdles are only a small part of what includes a set of exercises that develops coordination and reaction speed. You can become stronger and faster by developing your body at home.

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Being nimble and fast is always a pleasure, and for this you can sweat in the gym. However, there are a number of exercises that will develop your coordination at home.

Contents of the article

When you hear the word agility, you might think of professional athletes or circus acrobats. But agility isn’t just for people who are trying to win medals or competitions. Agility training can be helpful for anyone looking to improve their balance, coordination, and reaction time. Anyone interested in general fitness and health can benefit from adding some of these exercises to their workout.

Why agility exercises are needed

Agility exercises develop coordination and those muscles of the body that are involved in making sharp short movements. By developing them, it will be easier for you to perform heavy exercises, for example, lifting weights and barbells. In addition, you will become more collected and in a normal state – you will have a skill that allows you not to fall in public transport when it brakes sharply, not to slip on ice and not “brake” when you have to run sharply after a departing train. In addition, agility exercises help keep the body in good shape, improve the functioning of the cardiovascular system.

Some sets of exercises are also good for burning excess fat, which greatly limits a person’s movements. And in general, it doesn’t hurt anyone to be more mobile and fit. Physical exercises that do not use artificial weights have a very good effect on health and immunity, promote cell renewal, and, as a result, reduce the negative effects of aging in the future.

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In addition to the above benefits of agility exercises, there are others:

• Injury Prevention

Many injuries happen when the body is out of balance while moving—think of a strain in your lower back if you lift from an incorrect position, or a ligament tear in your knee if you stumble. Agility training improves balance, control, and flexibility by allowing the body to maintain proper posture and alignment while moving. Agility training helps the body learn to be in the correct position, which means that sensitive areas such as the shoulders, lower back and knees will be protected when moving quickly.

• Mind-Body Connection

Agility training helps build pathways in the brain to respond quickly to different stimuli. At first, the response movements will feel forced, but as you practice, they will become more natural.

• Improved balance and coordination

Have you ever watched a gymnast on a balance beam? His movements are dynamic, fluid and perfectly balanced. Agility training encourages the body to develop balance in the midst of dynamic movements, like a gymnast on a balance beam. Practicing quick stops and starts, hand-eye coordination and speed help our body’s systems work in sync. In this case, the movements become smoother and more coordinated.

• Improved Recovery Time

Sometimes an intense workout can leave you with sore muscles and lower energy levels the next day. But jerky movements during training, if performed over a long period of time, help strengthen the musculoskeletal system, which in turn can reduce recovery time.

• Increasing results in minimal time

Often agility exercises are also high-intensity interval training that can produce noticeable results in minimal time. Non-linear movements, such as stepping from foot to foot using a sports ladder or running around cones in a slalom, use more muscles than if you just ran in a straight line. Engaging more muscles leads to higher results from your workout.

Sports that develop agility

Agility develops in many ways. Most team games (volleyball, basketball, football, water polo) help to improve coordination and reaction, and also contribute to the development of endurance and muscles. The only exception here is rowing, which is not aimed at developing coordination, but rather at physical strength.

In addition to team sports, all types of athletics develop agility. Long jumps, sprinting, sports dancing, diving, skiing – all affect the improvement of coordination and speed of reactions. However, it is worth remembering that the human body has limits, and if you constantly chase new heights in sports, then at some point you will either get seriously injured or dry up your body so much that it will begin to weaken at some point. . Every hobby must have a measure, and in sports it lies where threats to health begin.

Top 10 Agility Exercises

Some of these exercises are best done indoors, but most can be done at home or outdoors.

1. Skating jumps.

   Perform the Skater Jump by standing with your feet hip-width apart. Do a side jump by extending your right leg and jumping to the side. Extend your right arm in front of your body and your left arm behind your back like a speed skater. Land softly on your right leg and repeat this movement with the opposite leg, jumping from side to side for the desired number of repetitions.

2. Shuttle run.

   The shuttle run is a mobility exercise. Place two cones at a distance of about a meter from each other. Run from the first cone to the second and immediately back. Repeat six to eight times. Modify the exercise by moving sideways and lifting your knees high.

3. Standing jump.

   The Standing Jump is one of the basic agility exercises that do not require any equipment at all. However, it is one of the most effective workouts as it improves athletic performance by increasing leg and hip strength.

   Slightly bend your knees, feet shoulder-width apart. After assuming this stance, jump straight up and up and be ready to land in the same position. While in the air, you can wrap your arms around your knees. Make sure your knees are as close to your chest as possible. Hold your knees in the air for a short time and release as soon as you start to fall. As soon as you land on your feet, jump back up and repeat the exercise. You can start by doing 10-12 reps for three sets, and if that’s too much for you, decrease the reps.

4. Side jumps.

   Place a low object at your side that you can easily jump over. Take two dumbbells in your hands and press them to the weight. Jump sideways over the object you have placed, raising your knees high. Increase the height of the object over time to encourage the development of your jumping power.

5. Jump rope.

   Skipping rope provides limitless exercise options. First, learn how to ride it without hesitation for five minutes. Then move on to jumping on one leg, and after that to jumping with high knees. You can make it more difficult for yourself by periodically crossing your arms at your chest, creating a “loop” of the rope, which is more difficult to jump over.

6. Jumping with change of legs.

   Stand on your right foot and jump sideways on it, landing on the same foot. Jump from your right foot to your left. After some time, try to jump in both directions only on the left, and then only on the right foot.

7. Short distance running.

   Place two cones five meters apart and start running fast from one to the other. Try to spend as little time as possible on turns and try to increase your speed with sharp kicks.

8. Steeplechase.

   Place cones on the track in various places. Run forward in zigzags through each cone. Try to get to the finish line as quickly as possible.

9. Jumps with change of stance.

   Squat down, shift your center of gravity forward and jump with your legs straight and arms out in front of you. You should land in a plank position, then bend your arms and push off the floor to squat again.

10. Jumping with arm swings.

    Start jumping in place, alternating between a stance with legs at the seams and a stance with feet shoulder-width apart. Then, for each jump, start doing arm raises, alternating arm extensions in front of you and on your sides.

Exercises for speed and agility: shuttle run

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Instruction on labor protection.

Injury prevention provided:

• careful fitting of uniforms, sportswear and footwear;
• checking the serviceability and safety of sports facilities, places for performing exercises, inventory and equipment;
• maintaining high discipline in the process of classes and competitions;
• advance preparation and use of insurance means and assistance in performing exercises (techniques) associated with risk and danger;
• taking into account the state of health and physical fitness of personnel who have had a disease;
• constant monitoring of external signs of fatigue of personnel;
• explanatory work among personnel on measures to prevent injuries;
• compliance with measures that exclude the possibility of frostbite, other fainting conditions.

The following tasks are solved during the classes:

development of endurance, speed, strength and dexterity, development of determination and courage by training in high-speed movement on different terrain, at different times of the day and in any weather.

Familiarization and learning the technique of shuttle run 10×10 m.

Performed on a flat area with marked start and turn lines. The width of the start and turn line is included in the segment of 10 m. On the command “MARCH”, run 10 m, touch the ground behind the turn line with any part of the body, turn around, run nine more segments of 10 m in this way. – any natural or artificial objects, irregularities protruding above the surface of the track.

In this exercise, a serviceman is required to develop top speed on a 10-meter stretch, slow down the movement, turn around and start it again in the opposite direction. All this must be done quickly enough 10 times. There is no full-fledged distance running here, so the exercise is performed at shortened steps of the starting acceleration.

The elements of the exercise – running, braking, turning – are first practiced at a speed below the limit by the repeated method (2-3 series of 3-5 segments in each). The turn must be combined with the tilt of the torso in the new direction of running, which creates the conditions for a quick starting acceleration.

Mastering basic motor and applied skills and their improvement

Shuttle run 10x10m. It is performed on a flat area with marked start and turn lines. The width of the start and turn line is included in the segment of 10 m. On the command “March”, run 10 m, touch the turn line with your foot, turn around, and thus run nine more segments of 10 m. It is forbidden to use as a support when turning any natural or artificial objects, irregularities protruding above the surface of the track.

Developing the ability to apply acquired skills in a difficult environment that arises in the course of official activities.

The head of the lesson conducts a test run among the personnel along two lanes of the SPSC sports ground. The assessment of the exercise is set according to the standards for physical fitness.

Women of 5 and older age groups are not subject to physical fitness testing.

Bringing the body into a relatively calm state.

The total indicator of the magnitude of the load (duration plus intensity) is the value of heart rate measured 10 and 60 minutes after the end of the session. After 10 minutes, the pulse should not exceed 96 beats per minute, and after 1 hour it should be 10-12 beats per minute higher than the initial (advanced) value. For example, if before the start of the lesson, the pulse was 70 beats per minute, then if the load is adequate, 1 hour after the end of the workout, it should be no more than 82 beats per minute. If, within a few hours after training, the heart rate values ​​are significantly higher than the initial ones, this indicates an excessive load, then it must be reduced.

These exercises will help the body recover.

Control 1. – standing straight, raise your hands up. Shaking hands, then lowering them down and tilting the torso forward.

Control. 2. – standing straight, arms lowered along the body.