Lacrosse Girls Train To Dominate This Summer
Performance drills boost ankle strength, balance, lateral power for fast lacrosse athletes
Nisha Bharatan is a writer with six years of experience. After completing her engineering from Savitribai Phule Pune University, she did content marketing courses to complement her interest in writing. Nisha discovered her passion for writing in 2016 when she started documenting her journey into motherhood.
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As summer approaches, lacrosse athletes are ramping up their training programs with a fresh set of dynamic drills specifically designed to improve key athletic qualities. Athletic performance coach Tierre Jones, known for his expertise under the handle @the_speed_system, has released a series of training exercises tailored to boost ankle stability, balance, strength, and lateral power. His recent post, which highlights four essential drills, is already sparking enthusiasm among lacrosse girls who are eager to dominate the season ahead.
Innovative Training Techniques
The training routine kicks off with the Heel Elevated Yielding Iso Holds. In this exercise, athletes are instructed to bend both their knees and hips while keeping the heel off the ground. The focus here is to shift weight onto the front leg and maintain a stable hold for the allotted time. This drill aims to fortify ankle stability and build the muscle endurance necessary for rapid movements on the field. Such qualities are particularly important for lacrosse players whose maneuvers often require sudden directional changes.
Next in the lineup is the Bulgarian Split Squat executed with an eccentric focus. Athletes start by positioning themselves in a split stance with their heels on the ground and toes up. The descent into the squat is performed slowly, spanning three to four seconds, before an explosive return upward using the strength from the heels. This exercise not only develops lower body strength but also contributes significantly to proper sprinting mechanics and explosive starts—a quality that can be crucial in a close contest.
Enhancing Lateral Dynamics
The third drill is the Yielding Lateral Lunge Hold. In this exercise, athletes begin by leaning to one side with their toes raised, aiming to reach a 90-degree angle. Every five seconds, they switch sides and hold the position. Alternating lunge holds like this reinforce the athlete’s balance and lateral stability, a vital component for agility on the lacrosse field where quick side-to-side movements can mean the difference between a successful defensive maneuver and a turnover.
Following this, the Resisted Lateral Lunge is introduced as the final drill. In this exercise, an external resistance is added to enhance muscle engagement in the leg muscles and core. By integrating resistance, the drill challenges the body to generate additional force, thereby improving overall lateral power—a key attribute when shuffling across the field at high speed or changing direction abruptly during play.
Building A Competitive Edge
Coach Tierre Jones emphasizes that these drills are not merely about physical strength but also about refining the technical aspects of movement. His focus on exercises that improve ankle stability and balance plays directly into the demands of lacrosse, a sport where rapid acceleration and change of direction are routine. By integrating these drills into their training regimen, lacrosse girls can improve their overall athletic performance, ensuring a competitive edge during the summer season.
The instructional videos accompanying each drill provide detailed step-by-step guidance for proper execution. Athletes are reminded to adhere to the correct form in order to maximize the benefits of the exercises and prevent potential injuries. This mix of technical drills and focused strength training is designed to address the multifaceted needs of lacrosse athletes—from explosive speed to sustained endurance.
Expert Insights And Broader Impact
Tierre Jones, an accomplished athletic performance coach, leverages his extensive experience to tailor training programs that cater to the specific demands of various sports. While his recent focus is on lacrosse, his coaching style incorporates principles that are applicable across a range of disciplines. In addition to the drills outlined above, Coach Jones frequently shares additional training tips and exercises on his social media profiles. Previous posts have included exercises to build speed and explosive power, suggesting a comprehensive approach to athletic conditioning.
Moreover, the detailed breakdown of each drill illustrates the importance of understanding the ‘why’ and the ‘how’ behind every movement. By teaching athletes the rationale behind each exercise, Coach Jones fosters an environment where players are not simply following instructions, but are learning to think critically about their own performance. This educational approach is instrumental in helping athletes improvise and adjust during competitive play.
A Call To Action For Aspiring Champions
Amid the excitement of the upcoming season, lacrosse players are encouraged to integrate these exercises into their routines. The drills are designed so that they can be easily executed in a gym or on a field, ensuring that athletes at all levels can benefit. Videos and step-by-step tutorials make the process accessible, even for those who are new to performance training.
The practical advice offered by Coach Jones aligns with the needs of modern athletes who must balance rigorous training with recovery and injury prevention. By focusing on strengthening the posterior chain and enhancing lateral movements, lacrosse girls can expect to see improvements not only in their on-field performance but also in their overall athletic prowess.
The training drills have already begun circulating on social media, and early feedback from athletes and coaches alike has been overwhelmingly positive. Many viewers have expressed their enthusiasm for trying out these methods, already planning to adopt the routines as part of their summer training schedule.
Coach Jones’ methods exemplify a growing trend in sports performance training: a commitment to combining functional exercises with sport-specific techniques in order to produce well-rounded athletes. As lacrosse gears up for another competitive season, these drills are set to be a cornerstone of the training regimen for many aspiring champions.
For those eager to get started, the advice is clear: save the videos, share them with teammates, and commit to training hard. With consistent practice and proper technique, lacrosse players can look forward to improved balance, increased explosive power, and the confidence to dominate the field come summer.
In a sport where speed and agility are paramount, these drills offer a practical pathway to athletic excellence. Whether on the court or the field, the principles of focused training and expert guidance pave the way for success for lacrosse girls and all athletes striving to excel.
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