Lacrosse Training: Rear Foot Elevated Split Squat Jumps

Colin Doyle

-December 13th, 2011-

I posted this video on YouTube a while ago but thought it would be good to re-post it. With the NLL season about a month away now is the time to turn strength into power, and this is a great exercise to do just that.

Running is a single leg power activity and this exercise is great for improving single leg power to directly transfer over to your lacrosse performance. The bench helps add stability and balance, allowing you to create maximum power under control with each leg.

The goal is to jump as high as possible, getting triple extension (extension of the ankle, knee, and hip) every time and spending as little time on the ground between jumps as possible. Beginners may need to re-set between every jump but eventually you will have enough stability and strength to land under control every time.

After a proper warm up and before you begin your strength training, perform 3 sets of 5-8 reps per leg resting at least 1 minute between sets (or even better, complete a mobility exercise to maximize your time in the gym!).

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