This article appears in the April issue of Lacrosse
Magazine, with supplementary video below. Join US Lacrosse
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Your Body: Get on the Box
by Rashad Devoe | Special to Lacrosse Magazine Online
One of the most under-utilized tools for speed, conditioning and
footwork is low box training. At Devoe Human Performance, we use
low box training with all of our training programs.
Low box training incorporates elements footwork, agility,
conditioning, speed, reaction time, balance and coordination.
Illustrated at right and in the video below are three low box
drills: low box run, side run and
straddle jump.
For each, follow this progression:
1. Single Tap - Touch the box once with each foot.
2. Double Tap - Touch the box twice with each foot.
3. Single Tap with Movement - Touch the box once with each foot,
while moving around the low box.
4. Double Tap With Movement - Touch the box twice with each foot,
while moving around the low box.
Start with a 4-inch box and advance up to a 12-inch box as you
become stronger and master these. Each drill should last 30 seconds
with a 10-15 second rest period. Complete two sets of each
progression and then move to the next drill.
As you get more comfortable, focus on maintaining maximum speed
and body control, and staying in a nice, tight athletic stance
without arms and legs flailing.
Advanced Drill: Eagle
Hop
A more advanced drill that will help you with explosive speed,
power and a blazing fast first step is our eagle hop dril
To start, put your left leg back on the box and lunge your right
leg forward. Keep your back flat and bend forward at the hips,
touching the ground with your hands. Explode up in the air, keeping
your left leg on the box.
This drill will give your hamstrings and glutes a phenomenal
workout.
Please wait while the video player loads...
Rashad Devoe: Low Box Training
LM's Rashad Devoe demonstrates low box drills for blazing fast speed.
Rashad Devoe is a lacrosse-specific strength and
conditioning coach that has worked with some of the best players in
the country for over 13 years. For more info on Devoe Human
Performance or Coach Devoe's training, visit www.devoehp.com.
To submit a question for Devoe as part of LMO's "Straight
Shooters" series, check out
the "Your LM" page.
