Improve your foot speed with 2005 NCAA lacrosse champs
By Chad Zimmerman
Anyone who knows anything about lacrosse knows that Johns Hopkins University is synonymous with greatness. Following a perfect 2005 season, the Blue Jays ran the table and took home their eighth National Championship-out of a possible 35, meaning they own nearly 25 percent of all NCAA lacrosse titles.
Jay Dyer, strength and conditioning coach for the Johns Hopkins mens lacrosse team, says, "Lacrosse is billed as the fastest game on two feet. An athlete needs foot speed and quickness to succeed in this sport."
One of Dyers keys to keeping his players on top is training them as athletes first, and lacrosse players second. "Everything we do is designed to develop athletic qualities," he says. "Many of the drills we use won’t make you shoot any harder or be able to make a seam pass, but they will make you a better athlete in general."
In the last five years, strength and conditioning have become much more important in lacrosse. According to Dyer, preparing for the season is no longer just about performing drills with the stick. A yearlong commitment to weight training, quickness training and speed drills is necessary to compete at the highest levels and stay off the injured list.
Improving footwork is a cornerstone of Dyer’s program. "We do a lot of speed ladder and some plyometric drills to develo