- Training foot speed and agility is important up to a baseline standard for high school lacrosse players based on the demands of the sport.
- Going to the next level of speed can most efficiently be developed by improving the force production of the lower body. In addition to the benefit of greater speed on the field, improving the strength of the calves, quadriceps, hamstrings, and gluteal muscles through squats and other compound exercises has also been proven to reduce the risk of non-contact ACL injuries.
- Stick Hops
- Dot Drill
- Cone Alleys
- Y-Cone Reactivity
- T-Cone Reactivity
Every sport relies on a foundation of basic skills that must be mastered for continuing improvement. As the level of play improves from youth to JV to varsity to college to professional, individual ability becomes less about how strong your strengths are and more about how strong your weaknesses are. A player with one very strong strength may be able to rely on that at lower levels of the game, but will struggle to keep up with teammates and opponents if he does not also improve his weaknesses. Relying on one pet dodge, pet shot, or takeaway check will only be successful for so long. Players who want long-term success will dedicate themselves to improvement in the following six fundamental skills.