VSP Spotlight – Predators Women’s Lacrosse Club
This week’s Velocity Athlete Spotlight shines on the Predators Women’s Lacrosse Club! Their ‘27, ‘28, ‘29, ‘30, ‘31, ‘32, & ‘33 players have been training with us ALL winter & it’s shown! They have been coming in each week motivated, putting in hard work, & seeing the results!
Let’s dive into it!
Program Structure
When creating a comprehensive program for these girls we prioritized 3 main components. Mastering deceleration & stability through our athletic position, sagittal (straight) & frontal (lateral) COD, & unilateral (single leg or arm) full body strength.
Here’s the reason why:
Mastering Deceleration & Stability Through Our Athletic Position
In the sport of lacrosse, you are constantly in an athletic position. So one of our first objectives was actually teaching the girls what the proper athletic position consists of. Once those fundamentals were taught, it was about learning how to properly decelerate & stabalize through that position. With all the quick, athletic movements that lacrosse brings, teaching our girls how to stop themselves efficiently & effectively will help them stay healthy & learn to reaccelerate way better as well.
Sagittal & Frontal COD
As we all know, sports are multi planar… especially lacrosse! So just training linear sprint speed or COD is not the most effective training plan. This is why we prioritize sagittal & frontal COD work. Teaching the girls to accelerate & decelerate in various planes of motion to simulate the movements & stresses they will see out on the field. From fundamentals to competition, we aim to prepare their bodies & minds for what their sport will demand of them in the coming spring months.
Unilateral Full Body Strength
The reason why we prioritize unilateral (single leg or arm) full body strength with these girls is simple. Their sport is primarily played off one leg. Running, jumping, cutting, shooting… its all movement that is done off one leg. Therefore, we want to train that stability & control while improving the girl’s strength. This is why we broke down their movements into single leg or single arm movements. Same idea as the COD, mirror the demands of their sport.
Culture of Preparation
While this highlight showcases the hard work and growth of our current ‘33-‘27 rosters, it’s just as important to spotlight the culture of preparation that Predators Women’s Lacrosse has built for youth athletes in Westchester County.
This club consistently blends skill development with tactical understanding and physical preparation. That level of intentional planning doesn’t just elevate performance in the moment – it creates lasting impact. By exposing young athletes to high‑level resources and standards on a consistent basis, we’re instilling habits, values, and expectations that carry with them throughout their high school and college careers.
We see the results every year. Countless Preds alumni who started in this program continue to come back and train with us during their college off‑seasons. The lessons learned, the confidence gained, and the work put in at 10>11>12 years old doesn’t disappear—it compounds. What they build here stays with them well beyond their youth lacrosse careers and becomes the foundation for long‑term success on and off the field.
The Results…
Back to these girls! They have gotten faster, quicker, stronger, & more importantly… They have grown closer as a team! By coming in each & every week they have built on the key principles of motivation, determination, effort, & consistency. We can’t wait to see how this positively affects their performance on the field in the coming weeks.
Great work girls! Keep it Up!
Written By:
Jake Lebovitch – Assistant Director of Performance & Content Manager