Jack Hannah Dodging Program
Coach Nolan
LacrosseBuilt around the training principles of elite lacrosse player Jack Hannah, this program is designed to help athletes improve their dodging ability, create more separation, and become more confident attacking defenders. Each workout focuses on developing footwork, change of direction, body control, and game-speed movement that translates directly to on-field performance.
The program requires very little equipment, making it easy to complete almost anywhere. While access to items like cones, resistance bands, hurdles, or other training tools can enhance the experience and provide additional progression, they're not required to see meaningful improvement. Whether you're a beginner or an advanced player, this plan provides a clear path to becoming a more dynamic and effective dodger.
A1
SR Medial Hurdle Hop
1 x 4
A2
DC Stick Medial Hurdle Hops
1 x 4
A3
Cont DC Medial Hurdle Hops
1 x 4
A4
MR Medial Hurdle Hops
1 x 4
B1
Quick Straight Leg Bounds
3 x 15
B2
Ankle Dribbles
3 x 15
C
Fly 10 (30yd Build Up)
3 x 30 @ 10
D1
Resisted Jab to Base
2 x 4
D2
Icky Shuffle Jab to Base
2 x 4
E
Lead in to 2 Step Lateral Jab
3 x 4
F
Rhythmic 2 Hop Jab (45deg)
3 x 4
G
Lead in Juke
1 x 4
H1
DB Lateral Lunge -
3 x 8
H2
Shuffle to Lateral Lunge -
3 x 5
H3
Shuffle to MB Side Toss -
3 x 3
A1
45 Degree Bound - Stick -
1 x 5
A2
45 Degree Bound - Quick & Stick
2 x 3
A3
45 Degree Bound - Continuous
2 x 20
B1
Wall Drill - Single Switch
2 x 5
B2
A-Series - Single Switch
2 x 15
C
Resisted Sprints
3 x 10 @ 60
D
Sprint -
3 x 10 @ 60
E1
45 Degree Cut - Stick
3 x 3 @ 00:60
E2
45 Degree Cut - Continuous
3 x 3 @ 60
F1
Drop Step Cut
3 x 2 @ 60
F2
Drop Step Cuts - Continuous
3 x 2 @ 60
G1
RFESS -
3 x 5
G2
RFESS Hops
3 x 5
G3
SS MB Side Toss
3 x 5
A
Hurdle Hop Hop to Bound & Repeat
2 x 3
B1
SL Snap downs
2 x 5
B2
Band Assisted Decels
2 x 5
B3
5yd Decel Sprints
2 x 3
C
Decel Speed Trap
1 x 6 @ 20
D1
3 Hurdle Series - Stick
1 x 5
D2
3 Hurdle Series - Down/Back
3 x 5
D3
2 Hurdle Quick Down & Back Repeats
3 x 10
D4
3 Hurdle Series - Down/Back to Diagonal Sprint
2 x 3
D5
3 Hurdle Series - Drop Step
2 x 3
E
4 Cone Reaction Drill
4 x 15 @ 90
F1
Landmine SL Lateral Squat
3 x 5
F2
Band Assisted Lateral Lunge
3 x 5
F3
Hop Back to MB Side Toss
3 x 5
Patrick Nolan
Coach Patrick has trained Jack Hannah for his professional career along with other pro lacrosse athletes
Do this program, and you will become a more elusive dodger and scorer
Get Jack Hannah Dodging Program
Jack Hannah
NLL and PLL
Verified Athlete"This program has helped me separate myself in the league"
Trevor Baptiste
PLL MVP
Verified Athlete"Working with Patrick, has helped my career tremendously"
Sam Giersbach
WLL Athlete
Verified Athlete"I am healthier and move quicker than ever"
