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Lacrosse Defensive Stance and Footwork

IntermediateStrengthTier T3

Aim: to build leg strength and quick side-to-side movement. Good for: Agility conditioning at home; Leg strength and balance; Side-to-side movement work.

Targets: Hip
AgilityLeg enduranceLateral movement

When to use

This is for active adults who want an agility drill. Use it in the main part of a session after a warm-up. The goal is to build leg strength and quick side-to-side movement.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand in the wide low defensive set holding the stick vertical in both hands.
  • Clear the floor space of obstacles.
  1. She sets her feet slightly wider than her shoulders, shifts her weight onto the balls of her feet with her heels just lifted and sits into the low athletic base.

    Step 1 of 5

    Set your feet wider than your shoulders. Sit low with your weight on the balls of your feet.

  2. She holds the stick vertical with the middle of the shaft between her hands, the shaft mirroring the imagined attacker's hips in front of her.

    Step 2 of 5

    Hold a stick upright in both hands. Keep the middle of the shaft between your hands.

  3. She pushes off her back foot and slides her front foot first to the side, her feet staying apart and never crossing.

    Step 3 of 5

    Push off your back foot. Slide your front foot to the side first, keeping your feet apart.

  4. She drops her back foot at forty-five degrees, opening her hips to turn with the imagined drive while the shaft stays vertical.

    Step 4 of 5

    Drop your back foot back at about forty-five degrees. Turn your hips while the stick stays upright.

  5. She sets her feet slightly wider than her shoulders, shifts her weight onto the balls of her feet with her heels just lifted and sits into the low athletic base.

    Step 5 of 5

    Return to the low start. Set your feet wider than your shoulders and sit low.

Form Cues

  • Stay low with a flat back
  • Keep your feet from crossing
  • Keep your chest up
  • Move smoothly without hopping

Common Mistakes to Avoid

  • Crossing one foot over the other
  • Standing up between slides
  • Letting the knees fall inward
  • Leaning back on the heels

Safety Information

Clear the floor of obstacles. Slide only as far as you can control.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.