The First Step: Developing Explosive Dodging Speed in Lacrosse

In Lacrosse, the game is won and lost in the first three steps. Whether you’re a midfielder trying to blow past a long-pole or a defender looking to close the gate, linear speed is not enough. You need multi-directional explosiveness.

If you want to dodge more effectively, you have to stop training like a track athlete and start training like a Lacrosse player.

1. The Power of the “Split Step”

The most dangerous move in the game is the split dodge. To make it effective, you need immense lateral power.

• The Drill: Lateral Heiden Jumps.
• The Tip: Focus on “sticking” the landing for one second before exploding back the other way. This builds the eccentric strength needed to change direction without losing balance.

2. Rotational Core Power

A fast shot and a strong check don’t come from the arms, they come from the hips and core. Because Lacrosse is a rotational sport, your training must reflect that.

• The Movement: Medicine Ball Rotational Throws.
• The Goal: Mimic the “loading” phase of a shot. Pivot your back foot and drive through your hips.

3. “Heavy” Stick Skills

Ever feel like your stick gets heavy in the fourth quarter? That’s grip and forearm fatigue.

• The Hack: Train your forearm endurance by performing “Farmer’s Carries” or using a weighted shaft during wall ball sessions. When you switch back to your game-weight stick, your hands will feel lightning-fast.

The Sable Standard: Game-Speed Reps

At Sable Sports Group, we believe you shouldn’t just be “gym strong” you need to be “field fast.” Every drill we run for our Lacrosse athletes incorporates a stick or mimics the specific footwork patterns found in an actual game.

Don’t just play the game. Own the field.