September 29, 2009

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



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