On-field Speed With Brown University Lacrosse

Get better at the sports you play and the life you lead at STACK. Improve your training, nutrition and lifestyle with daily

 

Lacrosse players need to work on speed conditioning, because the sport involves pursuing the ball and being chased by opponents. Linear speed is important, but the sport [also] demands change-of-direction speed and dodging. These two speeds require an efficient nervous system with muscles firing quickly. In addition, the ability and strength to stop movements promptly plays a dominant role in speed improvement.

To develop change-of-direction speed and dodging, strengthening lower-body muscles in the weight room is necessary. Incorporate Back Squats, Power Cleans, Lunge variations and plyometics [Box Jumps] in your regimen to train fast twitch power muscles. Focusing on lowerbody training two or three times per week creates ankle and hip mobility and builds abdominals, which increases lacrosse-specific speed. Remember, the faster you run, the more your body naturally wants to crumble, so a stronger, more flexible joint is much desired.

In most cases, strengthening legs over time will enhance on-field speed—or, at the very least, bolster body weight and muscle size while maintaining initial speed.

Roger Marandino is the lacrosse strength and conditioning coach at Brown University.


Photo Credit: Getty Images // Thinkstock