Strength and speed — the components of power — are built on a foundation that's stable. Any program that looks for power without first acquiring stability is doomed to create injury and failure instead.

5: Running For Speed and/or Agility

Yes, lacrosse is a fast-paced game, but how much is actually played at top-end running speed? A Lacrosse player may get the chance to run in a straight line for a significant distance without getting checked or having to cut and change direction, but limited practice time should refocus training more on agility than pure speed gains. Since they're not running in lanes down a track, players will become faster on the field when they have been trained to successfully link acceleration, deceleration, stabilize, change of direction, and re-acceleration towards a destination.

This agility is the key to beating a defender and creating space, whether to get off a pass, shoot, or just get to a desired spot, if on attack. Alternatively, agile defenders are able to stop dangerous attackmen on the move. Having agility means that a player CAN move more quickly, but with skill and control as well. Only then can things really speed up.

6: Reacting to the Game

Training must culminate, and skills must be compiled. It's game time. A player's "Sports Vision" allows him to look downfield and see what's about to take place. He processes that information, decides what to do, and then initiates a response, or "Sports Reaction." This happens in a split second, and, YES, athletes can and SHOULD train their sports vision and reaction time.