Developing Explosiveness and Agility

[D-Bunk29]

Well, i'm a good distance runner and im second fastest at running the mile on my team. However, I've noticed that in every lacrosse game stamina really isnt a factor, because mids are switched out so much. How can i develop explosiveness to go from a walking speed to sprinting, and how do i improve my speed in short runs?


P.s., Im 6'3 and it takes me a bit longer to get my legs up to speed when i sprint,

[KnightsLAXDad]

Google plyometrics.

[ViennaLAX16]

I shrinking DEVICE....Just do lots of leg work outs...And get one of those bungee chords and dye it to a fence post and use that alot...

[1brokebrother]

ya can't change slow twitch muscles to fast twitch muscles.. best you can hope for is as you mature your brain will get better at sending the "get up and go" messages to your muscles

[Mozza15]

Go to this http://www.lacrosseforums.com/showthread.php?t=39308 and check out my posts near the bottom, for explosiveness you need to be doing the tire routine starting with as bigger tire as you can for say 5 runs and then a smaller one then no tire, or weight or what ever you can get to drag you back when trying to get moving, But please do not try it with out some belt, if you tie a rope round you it will burn and dig in a may cause damage to your abdominal muscles or hips.

Sam.

[laxpro]

.Sprints
..Plyometrics
...Squat Jumps
....Jump Roping
.....Take 40yds; Everything, there and back; Skip; Buttkickers; Knees-up; Kareoke(Sp?) (Facing both ways); Shuffle (facing both ways).

Hope this helps. Good Luck.

[D-Bunk29]

Thanks dudes, i mean by the end of the game i'm still fresh as at the start, but i figure if all i have is the ability to sprint extremely fast shrt distances, then thats all i need due to how short ill actually be on the field.

[demongoalie]

Most of this has been said, but sprints and plyo's are good. Find a hill and just run up and down it(steeper is better). And just do some jogging down the road or something, and when you see something a bit ahead of you sprint to it and then just jog again and then sprint to something else, jog....... You get it.

[Hunter]

All of the above is good but make sure to stay away from ankle weights, they can injure you knees really bad. Also work in the wieghtroom doing squats, calf raises and other core exersizes that build your abs.

[Mozza15]

Oh i forgot to mention you asked about agility, to improve agilty set some cones up and run inbetween them you know the style, then get a ladder or put cones down and quick feet 2 steps in each section.

Then i think it's called the "Illonoise" (sp?...i'm english) agilty test, lay 2 cones out 5 meters ( i think it's 5 meter though it might be 10) apart, then go back to where you layed the first cone and move a meter and half or so to the left and lay 4 cones down equally spread over the 5 meters then back to the first cone of the 4 you have just layed and lay another two 5 meters apart as in the first section. Then the way you test yourself is to start at the first cone you layed on your stomach, a friend blows a whistle and starts the clock you psrint the first 5 meter and sprint back and diagonally across to where you layed the first of the 4 cones weave through the 4 cones and then the same on the way back then round the 1st cone of the last 5 meter sprint and sprint to the 2nd cone you layed.

Sorry if that is confusing but it's the best i could describe it...the way i have told you to lay it down is the order you should run it, but make sure you weave through the 4 cones on the way there AND back. I'm not sure if there will be a site telling you how to set it out but that is how you do it, just it's hard to explain how to set it out.

Hope it helps,
Sam.