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The Best Exercise To Build Strong, Fast Legs

Without a doubt, speed is the single most influential physical ability in lacrosse. The fastest players are the ones that stand out and the most threatening to the other team. Despite its importance, developing strength to improve speed is a poorly understood concept amongst most players.

Lifting to Get Fast

Running, by definition, takes place with only one foot on the ground at a time. This means that developing single-leg strength is incredibly important if you want to run fast. Despite common belief, it’s actually HAMSTRING STRENGTH, not quad strength, that best correlates with maximum running speed. Putting these two things together, we can say that strength training to improve running speed should:

1. Involve single-leg lower body exercises
   
2. Strengthen all the lower body musculature, but have a slightly greater focus on the hamstrings

The Best Exercise Ever

The Dumbbell Reverse Lunge is the best exercise to build functional lower body strength. What’s so great about it?

1. It’s a single-leg exercise so it improves single leg strength and stability
   
2. By cueing athletes to “pull through the heel of their front leg”, a greater proportion of force can be created by the hamstrings (read: more hamstring strength)
   
3. It’s a functional movement pattern as it is similar to that of running
   
4. Holding weights in the hands improves grip and core strength, which are also very important for lacrosse players.

How to Perform the Dumbbell Reverse Lunge

Stand holding a dumbbell in each hand. While keeping your chest and eyes up, take a big step backward with one leg. Your front leg knee should remain directly in front of your ankle (don’t let it drift back). Lower your back knee until it lightly touches the ground then pull through the heel of your front leg to return to the starting position.

Kevin Neeld, BSc, MS, CSCS is the Director of Athletic Development at Endeavor Fitness in Sewell, NJ.  Through the application of functional anatomy, biomechanics, and neural control, Kevin specializes in guiding athletes to optimal health and performance.  For more information on how Endeavor Fitness can help you drastically improve your speed, strength, and conditioning, visit EndeavorFit.com.