First-Step Quickness for Lacrosse Speed

October 14, 2013

"Hey, what's your 40 time?" If I had a nickel for every time I heard this, I swear I would be a millionaire by now. Popularized by the NFL Combine, the 40-Yard Dash has long been the gold standard for lacrosse speed. However, any sports performance coach will tell you that it's not your 40 time, but your 10-yard dash time that separates you from the competition.

Lacrosse is a series of stops and starts. The best players slow down in a controlled fashion before making a cut and sprinting back to top speed. You see this when a top player sprints to a ground ball off a face-off; or runs toward a defender before dodging to goal; or chases down the ball carrier to prevent transition; or races to the endline to earn the ball back

Some of the best players in the world have this skill, including Paul Rabil, Kyle Harrison and Rob Pannell. When they accelerate, they have a positive shin angle, meaning that the more forward and diagonal their shin becomes, the more force they generate to move their bodies forward. That's why it's important for athletes to get comfortable with their bodies in front of their feet as they sprint to full speed.

When our athletes perform speed drills, we make sure the drills are easy to do, with little room for error. By placing the athletes in certain positions, we make sure that they have no choice but to run with a positive shin angle.

Lacrosse Speed Drills

Step Back Starts

Start with your feet next to each other. Quickly step back with one foot before sprinting to full speed.

Mountain Climber Starts

Start in the top of a Push-Up position with one leg bent, the other completely straight. Quickly switch the positions of your legs and then take off.

Half Kneel Starts

The most difficult of the three exercises, the Half-Kneel puts you through a big range of motion before your accelerate. Make sure your legs are at a 90-90 position and keep your arms off your thighs.

Pick one exercise per workout and perform 10 repetitions of 10-yard sprints. Five reps should be done with the right leg back, left leg forward and five more vice versa.

Read more:

Josh Funk
- Josh Funk, DPT, CSCS, has a clinical doctorate in physical therapy, and is the founder and owner of Lax Factory. A former professional lacrosse player,...
Josh Funk
- Josh Funk, DPT, CSCS, has a clinical doctorate in physical therapy, and is the founder and owner of Lax Factory. A former professional lacrosse player,...
Must See
Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,880
Jadeveon Clowney on Making Big Hits
Views: 5,013,340
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 6,698,457

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 69,070
Kevin Love's Cone Hop Basketball Shooting Drill Views: 9,456
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 133,452
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,880
What Ryan Hall Eats for Breakfast
Views: 795,300
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,676
Greg Nixon's Hill Training Program
Views: 705,782
Roy Hibbert 540 lbs Deadlift
Views: 1,561,942

Load More
More Cool Stuff You'll Like

Speed Plyometrics to Help You Run Faster

Speed plyometrics can help you to enhance your sprinting speed. Speed is critical to sports performance. Sprinting fast involves being able to exert...

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

Sprint Faster With Speed Demons

Deceleration: The Missing Link for Hockey Speed Training

Ditch the Sprints. Here's How to Build True Sports Speed

How the Cable Machine Can Help You Get Faster

Todd Durkin's 5 Drills for Faster Sprints

Improve Your Baseball Speed With This On-Field Workout

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

Increase Your Lacrosse Speed With Multi-Directional Exercises

5 Weight Room Speed Exercises You're Not Doing

4 Powerful Band Agility Drills

3 Biggest Myths About Soccer Speed

Build Sprint Speed Like an Olympian

How to Improve Your Basketball Quickness in 5 Minutes

3 Ways to Build Sprint Speed (No Sprinting Required)

Improve Your Football 40 Time During the Season

Improve Your Footwork to Improve Football Agility

Acceleration Drills to Increase Speed

The 5 Elements of a Successful Speed Training Program

Lengthen Your Stride for Maximum Speed

3 Simple Steps to Get Quick

5 Stretches That Can Instantly Make You Faster

8 Speed Workout Tips to Get Faster

How to Train for Speed in Cold Weather

4 Speed Training Mistakes Athletes Make in the Weight Room

Why Youth Athletes Need to Focus On Strength to Improve Speed

Sprinting Technique Errors and How to Fix Them

6 Essential Multi-Directional Speed Drills

3 Acceleration Drills for a Faster First Step

Here's Why Andre Williams' Breakout Performance Was No Fluke

Supreme Speed: 6 Training Tips from Football's Fastest Man

Todd Durkin's 5 Exercises to Increase Your Agility

Speed Drill of the Day: Get More Explosive with Ankle Hops

Linear Speed Drills to Improve Athleticism

How to Build First-Step Quickness for Baseball and Softball

The Off-Season Baseball Speed and Agility Workout Program

The 10 Best Speed Exercises for Athletes

Skipping Drills: The Missing Link From Your Speed Workouts

The Secret to Tom Brady's Newfound Speed

Run Faster and Longer

12-Week Off-Season Baseball Speed Workout