The goal of every training session at Carlisle Performance is the same: build movement skills that show up when it counts.
That’s easy to say. It’s more meaningful to see it happen.
In this week’s video, I’m breaking down game footage of Elia Choe, a lacrosse player we’ve been working with to improve her dodge ability. Watch how she uses what we’ve trained — not in a drill, not in a controlled environment, but in a live game against a real defender.
The Skill We Were Building
Elia plays a position where her ability to beat a defender one-on-one is critical. So that’s what we trained for.
Specifically, we worked on her ability to get a defender off balance before attacking. That’s a skill that lives at the intersection of movement and decision-making, and it’s one of the things that separates athletes who are fast from athletes who are effective.
Getting a defender off balance can happen a few different ways: a head nod, a shoulder lean, a subtle weight shift. The goal is the same in each case — get the defender to commit, then attack the space they’ve left open.
What to Watch in the Clip
As you watch Elia’s game footage, notice a few specific things:
Her footwork stays balanced throughout. Even as she’s setting up the defender and preparing to attack, her feet never get out of position. She’s consistently bent at the ankle, knee, and hip — what we call a triple-flexed, or “ready” position. That flexion is what allows her to change direction explosively without losing time resetting.
She gets the defender leaning across her face. Watch how her initial movement draws the defender’s weight in one direction. That’s not accidental. It’s the setup for everything that follows. Once the defender is committed, Elia has the advantage.
She uses hip projection to create separation. When she makes her move, notice how her hips drive into the space she’s created. That’s not just quickness — it’s the result of training explosive hip extension and learning to project her center of mass in the direction she wants to go.
The juke and slide step serve a specific purpose. These aren’t just footwork patterns. Each movement is designed to manipulate the defender’s positioning. In training, we isolate these movements so athletes can execute them under pressure without having to think about them.
Why Transfer Matters
A lot of athletes can perform skills in training. The question is whether those skills show up in a game — under pressure, at full speed, with a defender in front of them.
Transfer doesn’t happen automatically. It’s the result of how training is designed. When movements are taught clearly, practiced consistently, and progressively challenged, athletes develop the physical vocabulary to apply them in competition.
That’s what you’re seeing in this clip.
Build the Movement Skills That Show Up in Games
F.A.S.T. School is where athletes develop the foundational movement skills — agility, change of direction, balance, coordination — that transfer to any sport and any position. Programs run in structured 4-week cohorts, with single sessions also available. Learn more here.
For athletes outside the Bay Area, Speed Academy delivers structured movement training remotely — the same principles, on your athlete’s schedule.