Every sport has its own set of fundamentals, a basic set of practices that allow players to complete the object of the game. Many sports share the same fundamentals such as passing and shooting. While some sports have specific fundamentals like dribbling (soccer, basketball) or tackling (football, rugby). Lacrosse, as well as every other sport, shares some of these fundamentals and then adds a few more. The fundamentals of lacrosse include: passing, catching, shooting, and cradling. It is very important for players to be able to complete these basic functions. Coaches are always stressing the fundamentals, with many coaches explicitly stating that in order to get better, players must continuously improve their fundamental skills. Lacrosse players know that in order to increase their fundamental skill level they must practice those skills. Simple things such as playing wall ball and shooting at targets are great ways to improve skill. All of these fundamentals are great and they will make you a better lacrosse player. However, most coaches are missing a critical fundamental skill: running.

How does a lacrosse player get up and down the field (or box)? They run. How do players get their hands free in order to shoot? Sprint harder and faster than the defender. Why is lacrosse called the fastest game on two feet? Because players do nothing but run all game. So why are coaches ignoring this major fundamental skill? The entire game of lacrosse is based on the ability to run past or around players from the opposing team. Does it not make sense to teach players how to run properly, so that they can develop more speed and power? I would argue that yes, this is the most important skill to playing lacrosse and we should be teaching it players of every level.

Why aren’t we focusing on running?

It doesn’t matter if they learn how to run properly, when you put a stick in their hands they will run differently.

This argument is technically correct. Running style will change once a stick is being held. But foot and leg movement won’t change and that is the biggest component to running. If player A can beat player B in a regular sprint, putting sticks in their hands won’t change that outcome, player A will still beat player B.

Being better at handling the ball is more important than how players run. A coach should focus on teaching players how to pass, catch, and score.

Learning how to pass and catch is a very integral part of the game, but learning how to be an athlete will help elevate that game. If players cannot run properly, or run fast they won’t be of much use. No matter how well they can handle the ball, if a player cannot beat his defenseman 1 on 1 then they are of no use. Or if a midfielder cannot dodge down the alley with speed in order to get hands free for a shot then they will never score.

Running doesn’t put the ball in the net.

On the contrary, the ability to run fast is directly related to how many times a player scores. Players who are faster are more likely to get open and get better scoring chances. Being able to outrun your opponent will dictate how many scoring chances can be had

There is nothing to teach about running. Everyone can do it, and has been doing it since they were 3.

This is semi-true. Yes, humans learn how to run at a very young age. But we do not learn how to fully maximize our body movements in order to create the most amount of power and force. This must be taught. These body movements include arm swings:

elbow locked at 90

hand comes up to face

the hand then swings down to the hip

arm swing will help drive the legs

Angles are very important when running as well. Typically when starting, the back leg is fully extended and your knees should be driving as high as possible.

Players run all the time. Sprinting and cardio sessions are more than enough.

The value of cardio and sprinting sessions are up for debate. I agree, players should be running in order to stay in shape. But forcing a team to run wind sprints until they puke is not optimal. For any athlete to run at 100% max output they need a certain amount of rest. Running at 100% output for 10m deserves, at least, a 1-minute rest. Otherwise, athletes will fatigue quickly and the likelihood of injury will rise

How do you teach running?

There is the concept of micro-dosing sprint sessions. This is a very effective way to teach athletes how to sprint properly. Any session should always start with an adequate warm-up and then transition into form practice (such as skipping or running A’s). To end the session athletes should run a couple sprints at full speed.

Interested in a speed program that will make you faster? Visit our programs page for details.