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Agile Athlete: Athletic Fluency & Movement

In the fast-paced world of sports, speed has always been a coveted attribute, but what if we told you that being fast isn’t just about straight-line sprinting? When it comes to sports like lacrosse, speed is a multidimensional concept that involves a myriad of movement demands and skill combinations. To truly excel in such sports, athletes need to become better movers, not just faster runners. In this article, we will explore the concept of movement and athletic fluency and how it can transform lacrosse players into agile athletes who can dominate the game. Let’s delve into the world of athletic fluency and movement and discover how it can take lacrosse players to new heights.

The Importance of Athletic Fluency

At Virginia Beach Select Lacrosse, one concept that is emphasized greatly in speed training is athletic fluency. But what exactly is athletic fluency? In simple terms, athletic fluency is the ability of an athlete to seamlessly blend various movement skills, patterns, and directions. It goes beyond just increasing speed; it’s about unlocking speed and agility in every possible direction. This fluency on the field allows elite players to either elude defenders and dictate the pace of the game or overpower opponents and shut them down effectively.

Exploring Movement Demands in Lacrosse

In lacrosse, athletes face diverse movement demands and need to possess a wide range of skills to excel. Whether it’s making rapid changes in direction, moving in a circular or diagonal pattern, or reacting quickly to on-field stimuli, the demands on a lacrosse player’s movement capacity are extensive. To address these requirements effectively, athletes must undergo specific training drills that challenge their movement abilities.

Three Categories of Movement Training

To achieve athletic fluency, lacrosse players can focus on three distinct categories of movement training, ranging from basic to advanced:

Change of Direction Drills

These drills are designed to enhance rapid deceleration, stopping, and acceleration in a different direction. They emphasize the ability to harness speed and efficiently transition into new movements by positioning the body optimally.

Multi-Directional Drills

Building upon the principles of change of direction drills, these exercises incorporate multiple directions, including curvilinear (in a circle), diagonal, and forward/backward speed. This type of training helps develop the fluidity and limitless movement that top-tier players display on the field.

Reactive Drills

Reactive drills challenge players to combine various movement patterns in response to stimuli. This involves finding movement solutions, not only for defenders who need to read and react to offensive players but also for players seeking opportunities to exploit defenders’ weaknesses.

Putting Athletic Fluency into Practice

Now that we understand the significance of athletic fluency and the different types of movement training, let’s explore how lacrosse players can put this knowledge into action and develop their fluency effectively:

Diversify Training

Moving beyond traditional ladder drills and sprints, athletes should actively seek out diverse movement patterns in their training routines. Intentionally challenge yourself to refine movements and push your boundaries to achieve higher speeds.

Embrace Discomfort

Improving athletic fluency requires pushing your limits. Embrace discomfort during training and make aggressive pushes in change-of-direction drills. This will ultimately elevate your speed and agility to new heights.


Improve Athletic Fluency & Movement


In conclusion, speed in sports like lacrosse is more than just raw sprinting ability. It requires a deep understanding of movement and athletic fluency, allowing athletes to seamlessly blend various skills and patterns effortlessly. By focusing on change-of-direction drills, multi-directional exercises, and reactive training, lacrosse players can develop the agility and fluidity needed to excel on the field. Embracing the concept of athletic fluency and intentionally challenging movement patterns will transform you into an agile athlete capable of dominating the game. So, take this knowledge and turn it into action – strive to become a better athlete today!

  • Dr. John Cronin: “Applied Sports Science Series: Power Development,” Journal of Strength and Conditioning Research.
  • Dr. Andy Galpin: “Science and Application of High-Intensity Interval Training,” Human Kinetics.
  • Erica Suter: “Strength Training for Speed: Is It Necessary?” Breaking Muscle.
  • National Strength and Conditioning Association (NSCA): “Essentials of Strength Training and Conditioning,” Human Kinetics.