By Kyle Woody
See the issue: November 2008

Navigating a labyrinth of zigzags that would dizzy a mouse is a great way to develop muscular memory for impromptu change-of-direction speed in your sport. With help from Randall Dorvin, assistant strength and conditioning coordinator at Duke University, STACK leads you through three agility drills that can help you grab a big hunk of cheese—scholarship cash—at the end.

Trash Cans
Setup: Place four trash cans or cones five yards apart in straight line

• Starting at first trash can, quickly weave through setup

Sets/Reps/Rest: 4x1, 30-seconds rest between sets
Coaching Points: Maintain good stride frequency // Keep strong postural alignment // Avoid steering around cans // Maintain top speed throughout course

Pop-Up Dummies
Setup: Place four dummies five yards apart with a four-yard offset

• Starting at first dummy, weave through course
• Attack each angle by dropping and squatting quickly
• Plant outside foot to change direction

Sets/Reps/Rest: 4x1, 30-seconds rest between sets
Coaching Points: Don’t round back or shoulders while dropping // Bend ankles, knees and hips to lower center of mass // Maintain good posture throughout course

Agility Chutes
Setup: Place bags four yards apart with a four-yard offset. Create 12-inch running chutes between bags, and make sure angles match at each station.

• Navigate course without hitting bags with feet
• Plant, drop, and drive out of each angle quickly

Sets/Reps: 4x1, with 30-second rest between sets
Coaching Points: Squat and drive at each chute // Maintain rigid posture throughout course

View training videos of Duke lacrosse players running Trash Cans and Pop-Up Dummies on STACKTV.STACK.COM. For even more Blue Devil workouts, check out Duke Lacrosse's athlete page.

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