10 Agility Tips for Lacrosse

Tip #1: A lateral speed day warm up should include your lateral agility ladder drills for about 5 min and your lateral dynamic flexibility work

Tip #2: Single Leg Strength is THE major key to developing AGILITY. Without it one cannot make cuts at top speed

Tip #3: Agility Ladder Cues: Go as fast as you can NOT as fast as you can’t – Rhythm before tempo and include arm mechanics with the drill with your stick!

Tip #4: Athletes need to understand the most basic concept of agility: In order to move to the left, the athlete must PUSH OFF with the right foot

Tip #5: Run your ladder so that it lies across the slope of a hill so that it will involve resistance/assistance within each repetition

Tip #6: Drills that simulate playing the game are agility work and should be considered as AGILITY TRAINING-not separate.

Tip #7: There are five main areas of agility that need to be addressed when training for agility; body control / awareness, starting, footwork, change of direction, and recognition / reaction

Tip #8: Agility and quickness drills are low level plyos by definition. Do we plug our quick feet drills, ring drills, low box work, jump rope circuits and etc in our comprehensive warm up. Hope that helps.

Tip #9: Perhaps the biggest shortcoming in most agility work is the lack of a reaction component. Research out of Australia has shown significant different patterns of activation on simple cutting drills when done with reaction compared to the same tasks done without activation

Tip #10: The final progression in program design for agility is incorporating fatigue. Agility in game situations takes place in a span of 2-5 seconds. This is high neural demand work that must be consistently reproduced in a climate of fatigue. However, we do not start agility training in a climate of fatigue, we work up to it

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