Single Leg Hops for Lacrosse: Part 2

-May 20th, 2020-

Part 2 of the Single Leg Hop series for Lacrosse players is Medial Hops.

In part 1 we trained Linear Hops (Sagittal Plane) and in Part 2 we increase the difficulty and train in the Frontal Plane.

By moving laterally, we are applying different forces at the knee to train our body to resist them and create more stability at that joint.

 

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Here’s level 2 of the Single Leg Hop Series: Medial Hops. Last week we started with Linear hops (sagittal plane), after that we progress to Medial Hops (frontal plane). Most exercises/drills are sagittal plane only and neglect the frontal plane and transverse plane but proper training requires all 3. The Medial Hops apply a lateral force at the knee joint (knee wants to cave in). This hop series trains the body to resist that force creating greater stability at the knee joint and reducing risk of ACL/knee injury dying a lacrosse game. Start with 2 sets of 6-8 reps each, sticking each landing. #lacrosse #lacrossetraining #injuryprevention #lacrossestrengthandconditioning #singlelegtraining

A post shared by Lacrosse Strength+Conditioning (@lacrossesc) on May 20, 2020 at 7:38am PDT

As you can see, by moving laterally the knee wants to cave into the middle as I land. That is called Valgus. We are trying to always resist against that. Why even in a bilateral squat you are coached to push the knees out as you descend.

By hopping on our trail leg (as opposed to the lead leg) we are applying a Valgus force at knee that you need to resist against. By training to resist that force, you are training your body to reduce risk of injury.

Start with 2 sets of 6-8 reps each leg, trying to stick each landing perfectly.

Tags: ACL Prevention, injury prevention, injury reduction, lacrosse training, single leg strength, stability