September 8, 2010

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This article appeared in the "Your Edge" section of April's Lacrosse Magazine. The corresponding video appears below. Don't get the mag? Join US Lacrosse today to start your subscription and read Rashad Devoe's strength and conditioning articles each month.


Video: Fun Ways to Add Lax Speed

by Rashad Devoe | Special to Lacrosse Magazine Online

About a year ago, I was at a friend’s birthday party for her 6-year-old, son and he got an awesome present called "Hyper Dash" from Wild Planet Toys. "Hyper Dash" is a speed target tagging and race game.

"Hyper Dash" uses five targets that are colored and numbered. The player uses a voice-commanded tagging device. It tells you where to go and what target to tag, tracking the fastest time. The difficulty increases as the voice command switches between numbers and colors, with some arithmetic integrated into game play.

As I sat and watched the kids play "Hyper Dash," I began to see how we could use this at Devoe Human Performance to create elite, super-quick, blazing fast lacrosse players. So I ran to the store, bought one and started creating ways to use it with our players.

We use "Hyper Dash" to teach:
  • Banana breakdowns with our d-poles and d-middies.
  • First-step quickness with attackmen.
  • Step drills for our goalies.
  • Quick planting and cutting for our middies.
  • Deceleration.
  • Lateral speed and agility.
Here are a few of the ways we use Hyper Dash. (Make sure the targets are not in numerical order.)

Star Drill
Set up the targets 5-8 yards apart in a box with a one target in the middle.

Straight Line
Set up the targets in a straight line about 5 yards apart.

Step Drill
Set up the targets in a small semicircle arc. This will help with first-step quickness for goalies.

After playing "Hyper Dash," you will see that it is not just fun. It is also a superb training tool. It helps with quickness and conditioning.


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