First-Step Quickness for Lacrosse Speed | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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
Roy Hibbert 540 lbs Deadlift
Views: 1,545,261
Dwyane Wade Leads by Example
Views: 3,096,932
Abby Wambach Will Do Whatever It Takes
Views: 2,195,250

Featured Videos

James Harden Core Circuit Views: 112,056
Path to the Pros 2015: Melvin Gordon Views: 17
Quest for the Ring: University of Kentucky Views: 543,285
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

More Cool Stuff You'll Like

Build Strength for Baseball and Softball Speed

Speed by definition is stride length multiplied by stride frequency. Strength combined with speed is the key to being an elite softball and baseball...

How to Build First-Step Quickness for Baseball and Softball

Build Game-Breaking Speed With This Exercise

Burn Your Competition with This Sprint Workout

5 Ways to Spice Up Your Ladder Drills

Sprint Faster With Speed Demons

4 Powerful Band Agility Drills

Improve Your Baseball Speed With This On-Field Workout

ZSeries 10-Minute Workouts: Track Sprints

The 5 Elements of a Successful Speed Training Program

Rev Up Your Sprint Training With These Complexes

3 Simple Tips to Improve Your 40-Yard Dash

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

Make Quick and Powerful Cuts Like Adrian Peterson

How to Improve Your Basketball Quickness in 5 Minutes

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

8 Speed Workout Tips to Get Faster

Skipping Drills: The Missing Link From Your Speed Workouts

10 Reasons Why You're Not Getting Faster

12-Week Off-Season Baseball Speed Workout

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

Improve Your Football 40 Time During the Season

Stability Training Can Improve Your Agility and Range of Motion

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

Lengthen Your Stride for Maximum Speed

ZSeries 10-Minute Workouts: The Treadmill Challenge

3 Box Drills That Develop True Game Speed

Get Faster With the Ultimate Stair Workout

Get the Most Out of Foam Rolling

Speed Plyometrics to Help You Run Faster

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

The Off-Season Baseball Speed and Agility Workout Program

Acceleration Drills to Increase Speed

8 Positions to Lower Your 40-Yard-Dash Time

How to Safely Decelerate Faster

Improve Your Footwork to Improve Football Agility

5 Essential Cross Country Workouts Explained

Get Faster With 'The .10 Second Difference' From EXOS

Linear Speed Drills to Improve Athleticism

3 Speed Workouts to Improve Your Top-End Sprints

How to Train for Speed in Cold Weather

STACK Challenge: 300-Yard Shuttle

The Secret to Tom Brady's Newfound Speed

3 Speed Training Essentials You Must Develop to Get Faster

Increase Your Lacrosse Speed With Multi-Directional Exercises

Soccer Speed and Agility Drills for Women

ZSeries 10-Minute Workouts: Multidirectional Run