This article appears in the "Your Edge" section of September's Lacrosse Magazine. Check out our supplementary video below. Don't get the mag? Join US Lacrosse and its 300,000-plus members today to start your subscription.
Your Body: Hit the Hardwood for a Change of Pace
by Rashad Devoe | Special to Lacrosse Magazine Online
Around this time of year, we like to change up our speed and
conditioning program to help athletes refocus. Those who are tired
of the same running and lifting programs -- or fatigued from camps
and tournaments -- can benefit from a change of scenery.
Lacrosse is most like basketball in its movements on offense,
defensive help packages and footwork. In lacrosse, the middy is the
point guard who uses a “crossover dribble” (split
dodge) to penetrate “the lane” (the alley) for a shot.
Meanwhile, the crease attackman is the “center” in the
“post” that must use good footwork to get open, catch
and finish.
Try the basketball court for this sprint and conditioning workout.
Though intense, it’s better than running miles on a track.
This workout improves footwork, change of direction, explosive
speed and power within 10 yards.
Suicides (3 Sets)
The following should be completed in 30 seconds:
- Start at the baseline and run to the free
throw line.
- Sprint back to the baseline.
- Sprint to half court and back to the
baseline.
- Sprint to the opposite free throw line and
back to the baseline.
- Sprint full court to the opposite baseline and
back. Defensive shuffle – Start in the middle of the foul
line and shuffle back and forth the width of the foul line for 30
seconds.
Backpedal Sprint (3 Sets)
- Start at the baseline underneath the
basket.
- Backpedal to the foul line.
- Sprint to the baseline.
- Repeat for 30 seconds.
Backboard Taps (2 Sets)
- Start at the baseline and sprint the full
length of the court.
- On the opposite end, jump and touch the
backboard.
- Sprint back and slap the other backboard.
- Repeat for one minute.
Full Court Shuffle (2 Sets)
- Start on the far left baseline.
- Shuffle diagonally until you reach the
backboard.
- Drop step and shuffle to the sideline.
- Repeat this the length of the court.
- Sprint to the opposite end of the court.
- Shuffle diagonally down to the other end.
Sideline Sprints (2 Sets)
- Start on the sideline.
- Sprint to the opposite sideline.
- Repeat for 30 seconds.
Full Court Sprints (5 Sets)
- Start at the baseline.
- Sprint to the opposite end of the court.
- End to end, complete each set in 30 seconds.
Rashad Devoe is a lacrosse specific strength and conditioning
coach who has worked with some of the best players in the country
for over 13 years. For more info on Devoe Human Performance or
Devoe’s training, go to www.devoehp.com.
