April 11, 2008

Dear Lindsey,

I am from Florida, and all I'm sure of is that fact that I love lacrosse. For forever now, I have wanted to be on the Notre Dame women's lacrosse team when I get older. I know it is hard work, almost impossible coming from Florida. I know how important speed is at the college level, and I don't know how to control my speed, making me faster when I need it. Basically, how can you get faster - faster with your speed and being quick while your trying to dodge a defender, or defend an attacker?

Peace, Love, Lacrosse,
Lucy
Age: 14

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Dear Lucy:

Speed is important, and some players are naturally faster than others, but you can improve your speed through conditioning and strength training. For conditioning, set a goal of running 1-2 miles three times a week, ideally throughout the year but most definitely three months prior to the start of your season. Division I college coaches usually require their players to be able to run a mile in the 6:00 to 7:30 range. If you haven't been running frequently, I wouldn't try to make a time in this range the first time out, but it is a good milestone to gradually work towards. Playing another sport, swimming or any intense cardio exercise can help with conditioning, but there's no substitute for just running.

Sprinting drills are extremely important for developing quickness, agility and fast feet. Set two cones or pick two landmarks 10 yards apart, and sprint back and forth between them as many times as you can in 30 seconds. Rest 30 seconds and repeat. Work on exploding off of the line with your first step and on making fast pivots when you change direction. Do the same exercise sprinting backwards and "slide shuffling" as fast as you can. Lateral drills, like karaoke or pushing side to side off one foot to another while running forward, will help develop muscles needed to execute a good dodge or maintain good positioning as a defender. Lastly, make sure to work in a few 50- and 100-yard sprints to improve your sprint endurance.

To strengthen your legs, try deep-lunge walking for 15 yards. You can also sprint up your stadium stairs, power skip (get your knees up as high as you can), or do squat jumps (drop down from a standing position to a one-half squat position and immediately explode as high as possible).

As for dodging defenders, practice split or face dodges using a trashcan as an imaginary defender.

The more you run, the more you sprint, the faster you get. It's about more (without overworking yourself, of course)! And it's about having fun! Don't forget your stick skills either: A well executed pass is faster than any player can move.

With hard work, dreams can come true. I would recommend trying to attend Notre Dame's summer lacrosse camp. You will learn a lot, meet the coaches and players, and see if it is truly a place where you can see yourself in a few years.

Good luck!
Lindsey

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"Straight Shooters" runs every Sunday in The Baltimore Sun and on baltimoresun.com. The series can also be found here on Lacrosse Magazine Online at www.laxmagazine.com.

Lindsey Biles, of Annapolis, was an All-American and Tewaaraton Trophy finalist during her college career at Princeton, and was a member of the 2006-07 U.S. Women's National Team. Biles also works as a sideline analyst for ESPNU.

E-mail your questions to lindsey@laxmagazine.com for inclusion in "Straight Shooters."