April 29, 2017

RESEARCH: Enhancing Max Velocity Sprints with Weight Vests and Sled Pulls


A recent study on 20 college varsity lacrosse players from the Haverford College’s Athletic Department was performed by the University of Pennsylvania’s Human Performance Laboratory (Authors Clark, K., Stearne, D., Walts, C., and Miller, A. – Published in the December 2010 – Vol. 24 No. 12 Issue of the Journal of Strength and Conditioning Research) … Read More >

Agility 101…


Agility for team sport athletes usually starts with quick feet drills and then progresses into pattern work. For the last 4 or 5 weeks we have worked basic quick feet drills both with and without the ball with our younger players. With lacrosse and basketball players we sometimes try to mimic stick & ball based … Read More >

Lacrosse Specific Testing:


When testing lacrosse players we sometimes have to choose a few specific tests that can tell us the most information. We know that lacrosse is a speed, agility and quickness sport, with weaving, cutting and repeated bursts of short sprints. We also know that we need to assess the application of strength (lower body and … Read More >

QUESTION: How Do You Plan a Yearly Curriculum with HS Girls?


Question: How do you cycle their program throughout the year?  Most of the girls around here are playing almost year round.  Can you give me some insight as to your periodization model?
Answer: This is always one of the toughest questions to answer because there are so many variables to consider. For instance, is the player … Read More >

“Running with the Emergency Break On”


Yesterday in our sprint training session, I noticed a player sprinting with their head tilted back like they were waiting for the good Lord to reach down and save them from the heat and humidity. I yelled out at him to “Quit running with the emergency break on,” which by the way is a phrase I borrow from time to time from my friend Jeremy Boone. ... Read More >

Plyometric Video…Why are Plyo’s Important?


Here is a short video that shows how we incorporate our 4-Phase, 200+ Exercise, Plyometric Progression into our training program.

For more information, or to receive a downloadable version of our plyo curriculum visit our Plyometric and Jump Training Programs Page. ... Read More >

“You will never be good enough…”

Last night as I was coaching a group of fairly advanced kids that have been in our program for 5 or 6 years, I was getting frustrated because they were executing the movement (an agility drill) with near perfect form, but they lacked the intensity to really push their speed. We then progressed to a … Read More >