Freshman Year Training Boosts Lacrosse Agility
Freshman training drills sharpen lateral power, defense and explosive acceleration moves.
Image: Instagram
In a stirring Instagram update, athletic performance coach Tierre Jones of The Speed System outlined a series of rigorous drills designed especially for the incoming freshman lacrosse class at Hopkins. The message, which began with an energizing call—“Preparing for a great freshman year. @hopkinslacrosse I hope you’re ready”—sets the stage for what promises to be a season defined by precision, explosive power, and agile defensive movements.
Dynamic Drills For Freshman Athletes
Jones’ post is more than a mere motivational note. It serves as a practical guide for young athletes keen on refining essential movement skills. The drills detailed in the post include a variety of exercises that work on lateral power, specific defensive movements, and the ability to rapidly accelerate and decelerate. The first drill, known as the “Chop to Power Slide with Vertical Jump,” calls for starting in a low-hip position and executing quick, nimble footwork. The emphasis is on a rapid reaction to commands, a strong push off the outer leg, and a quick vertical jump that transitions into an acceleration phase at full speed. This drill not only enhances lower-body power but also fine-tunes neuromuscular timing, which is crucial for both offense and defense in the game.
The second exercise mimics the first, but instead of a vertical jump, it integrates a broad jump where athletes leap forward and then reverse their momentum by landing with bent knees and hips. This variation places extra focus on stability during landing and reinforces the importance of controlled deceleration. For lacrosse players, who often need to change direction on the fly, mastering such boundaries can mean the difference between a successful dodge and a turnover.
Precision Movement Techniques In Focus
The third drill, labeled the “6 Point Defensive Slide Drill,” is designed to build specific defensive attributes. Athletes are instructed to maintain low hips, deliver a strong push from the outer leg when shuffling, and use a quick hip flip to change directions. This drill is particularly beneficial for reinforcing defensive posture and ensuring that athletes can remain balanced and reactive under pressure. Notably, the emphasis throughout all these drills remains on maintaining a low stance, which is a recurring theme in Jones’ training philosophy.
Jones’ approach is robust and consistent with the ideas he has promoted over his extensive career. His previous Instagram content reinforces the idea that agility and quick reaction times are the foundation of athletic success. In earlier posts, he demonstrated similar drills that improved lateral explosiveness and footwork, underscoring the importance of concise, purpose-driven movements. These methods have become a hallmark of his coaching style, blending science with practice to deliver optimal performance results.
Building A Foundation For Competitive Edge
Lacrosse, like many fast-paced sports, requires rapid changes in direction and the ability to decelerate and accelerate within moments. The exercises detailed in Jones’ post target these exact qualities, which are indispensable for defenders in competitive matchups. By integrating drills that focus on lateral movement, the athletes are trained to not only react swiftly to dynamic game situations but also to initiate aggressive moves when transitioning from defense to offense.
For incoming freshmen, the focus on lateral power and controlled movements is essential for adapting to the increased speed and intensity of collegiate lacrosse. As these athletes develop their skills under the guidance of experienced mentors like Jones, they are learning not just physical techniques but also the strategic pacing and game awareness that will serve them on the field. With Hopkins Lacrosse on the cusp of a new season, these drills are set to become a cornerstone of their training regimen.
The post concludes with a motivating call to action: “Share this, Save this, Try This.” Such a phrase encapsulates the proactive approach advocated by Jones. It is an invitation to not only absorb the techniques demonstrated but to actively integrate them into daily training routines. The drills are tailored to be accessible yet challenging, ensuring that athletes can push their limits while staying grounded in fundamental principles of movement and control.
In addition to the immediate practical benefits, the drills also help build mental resilience. When athletes practice those quick changes in movement repeatedly, they develop the mental fortitude necessary to make snap decisions during the game. This dual focus on physical execution and mental readiness has been praised in many of Jones’ previous training sessions, reinforcing his reputation as both a coach and a mentor.
Overall, the freshman training drills outlined in Jones’ post are a testament to his commitment to athletic excellence. They combine nuanced technique with practical applications that prepare young athletes for the evolving demands of collegiate lacrosse. As the season approaches, these focused exercises help lay the groundwork for faster, more agile, and better-defended performances on the field.
With Hopkins Lacrosse ready to embrace a new era of competitiveness, Jones’ drills promise to bring about a transformation in how players approach speed, power, and defensive strategy – essential ingredients for success at the highest levels of the sport.
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