A central focus to a great lacrosse goalie training routine is foot quickness. Lacrosse goalies have to respond in the blink of an eye with pin-point precision to shots that get faster each year. Quick feet are a necessary part of the position and something that is attainable for anyone who is committed to putting in the work.
There is one workout that can transform your game. The great part is you can do it just 30 seconds at a time and costs about the same as a grande latte at Starbucks!
This secret tool is the jump rope.
It is not just a toy for little girls on the playground. It is a tool that can radically change your game for the better!
Use your jump rope to warm up at the beginning of practice. Jump for 30 seconds and rest of 15 seconds. Try to do this routine for 5 minutes. This will get your blood flowing and feet moving before you step into the goal.
At the conclusion of practice, grab your jump rope and repeat the same routine again. Focus on making short, quick jumps. Push yourself and try to go as quickly as possible. Keep your cleats on while you jump. It will help your feet get used to moving quickly, just like they will have to on gameday.
Training your quick-twitch muscles is a process that requires consistency. If you wish to see true results, discipline yourself to make jumping rope a part of your life. You will be glad you did!
What are some ways that you keep your feet moving quickly? Any secret drills to share? Let us know in the comment section below!
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