Target Group

Training Focus

EFS Performance Solutions

The EFS Matrix of Scientific Training (Primary Skills for Lacrosse): 

In pursuit of maximizing athletic ability, there are almost an infinite number of possible sports training and fitness areas to work on.  In addition to this complication, there is not an infinite amount of time to train these numerous areas, and recovery is essential to improvement. For younger athletes, proper stimulation with adequate nutrition and rest will create a thriving state. For older athletes, after targeted breakdown (proper stimulation), sound nutrition, and then rest, the goal should be to attain a naturally anabolic (or building) state. Because of the mature endocrine system of Prep and Elite athletes, an anabolic state is attainable when pursued in a prudent manner. In summary, focusing on the most essential areas is crucial to maximizing training effectiveness and sports performance. In the diagram below we have identified a key list of primary skills and scientific training components based on their level of importance to the sport of lacrosse.

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The EFS Training System along with the EFS performance solutions have helped lacrosse players build a strong foundation for peak performance.

To aid in your understanding and the quest for maximum sports performance, we have provided a brief analysis of the challenges, solutions and windows of opportunity for lacrosse players and athletes in similar sports of all levels. 

Challenges:  Similar to hockey, lacrosse is a sport that requires a wide range of motor skills. This was demonstrated in the sports development of ice hockey legend Wayne Gretzke, who credits lacrosse for greatly helping his future mastery of hockey. There is the basic simplicity of chasing a ball (that is similar to soccer), as well as a complexity that rivals ice hockey. At the youth level, an essential task is being able to run while carrying the stick (which requires balance, strength and stamina).  When a young athlete gets their first exposure to lacrosse, their nervous system is still fresh, untrained and lacking coordination. Due to neural limitations, acquiring lacrosse sports skills can be challenging and even frustrating for players, parents and coaches. This includes learning and performing fundamental lacrosse skills such as running with a stick, throwing and catching the ball, and adjusting to the flow of the game. After beginning in a recreational manner (in elementary or middle school) through club organizations, committed lacrosse players are soon looking at high schools, as well as traveling and competing in tournaments.

While competing at the high school (Prep) level, they are either playing for their school, their club team or often competing for both. Lacrosse skills such as shooting, blocking shots increase in complexity at this level. Adjusting to the ball and the flow of the game, requires more agility, speed and balance. This is also a time when weak points begin to stand out, particularly in areas such as reaction, speed, quickness & agility and injury susceptibility. 

Elite level lacrosse players are playing college ball, and in some cases competing at the professional or international level. Their sharpened lacrosse skills have emerged from many years of exhaustive field and sports skill practice. These players are limited by the finite number of hours to practice and train each day, and the risk of over training (from too much field skill work). However, these players won't be nearly as affective, or even noticed if they are lacking quickness, speed or power. To maximize gains and avoid the pitfalls of wasteful experimentation and catabolism (excessive breakdown), at this level one must spend their practice and training time wisely.

Window of Opportunity: The good news is that the nervous system is very impressionable, presenting a window of opportunity that should not be missed (particularly for youth and prep level athletes). The EFS System drills and exercises lay a foundation of greater neural connectivity which (if reinforced enough) will impact them for the rest of their lives. While lacrosse skills at the youth level are challenging, EFS's neural training helps make learning and eventually mastering these skills easier. High coordination and high speed movements are more easily assimilated for athletes who use the EFS System and Performance solutions. For lacrosse players at all levels, the outcome is enhanced neuromuscular synchronization, greater limb control, a more powerful impact on the field, and ultimately enhanced confidence. We have created The EFS System and performance solutions to also address prep and elite level challenges by target strengthening and often correcting these weak links in a wise and prudent manner. The difference is preparation vs. procrastination and  saves vs. misses, fast reaction and minimal errors vs. delayed reaction and multiple errors, confidence vs. discouragement.  An over-emphasis of field skill building will cause one to miss this window of opportunity. This is often the downfall of those who neglect building a solid foundation of speed, quickness and power at the elite lacrosse level, the slightest edge in reaction, speed, agility, strength, or power can yield an overwhelming victory for those who seek and attain this advantage wisely.

The Proven EFS System and performance solutions are so effective and reliable at gaining this edge, that it can mean the difference between starting and sitting the bench, consistency and inconsistency, winning and losing, and ultimately success or failure for elite level players.

Lacrosse players who use the The EFS System or EFS performance solutions, improve in testing and practical application.Because the EFS system is proven effective they score higher in quickness & agility, speed and jump testing.  There is no wasteful experimentation, guessing game, or trial and error. The time saved from training more efficiently with The EFS System, allows lacrosse players to spend more time practicing team field skills.  Because their lacrosse skills are now working from a more solid foundation of primary skills (As illustrated in the The EFS Peak Performance Pyramid), the improvements make in these key areas yield much greater playing potential on the field.  

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EFS Training Facility

1077 Dell Ave

Campbell, CA 95008


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EFS Peak Performance Pyramid

Applied lacrosse skills cannot be fully maximized unless they are built on a solid foundation of primary skills that are rooted in exercise physiology and sports science. Like a pyramid, the wider and more solid the foundation, the higher the peak can be. See immediately below (The EFS Peak Performance Pyramid) for a visualization of this principle.

The EFS Speed, Quickness, Agility & Jump Training System

Average participants using this EFS System improve foot quickness and agility scores by 20-40%, reduce 40yd and other speed times by 2-5 tenths, and increase vertical jump score by 2-5".  Athletes using this EFS system usually participate in small groups, private lessons or team training programs.

Applied Benefits

Lacrosse players who prepare with the EFS Speed, Quickness and Jump System are better able to react to a ball and opponents while scrambling on the field. They enhance their ability to accelerate and decelerate, deliver faster throws while on the run, and move quickly throughout the field. The result is fewer errors, and more stops, more points and greater confidence. The countless "almosts" become "I cans". Performance levels surge and confidence levels flourish.

Expected Results

The EFS Sports Strength Program

Participants using EFS strength programs have been known to improve strength by 20-30% for the Beginners program and 40-50% for the Advanced EFS program. Athletes using EFS strength programs usually participate in private lessons, self paced (after an initial setup) or team training programs.

EFS AST (Applied Sports Training)

Here we target lateral hip power, balance, reaction, quickness & speed as well as strength.  Testing as well as applied outcomes (or field performances) are the primary success indicators for EFS AST.  Athletes using this EFS Applied Sports Training usually participate in private lessons, paired training or team training programs.

Phone: (408) 370-9980



lacrosse |ləˈkrôs; -ˈkräs|

a team game, originally played by North American Indians, in which the ball is thrown, caught, and carried with a

long-handled stick having a curved L-shaped or triangular frame at one end with a piece of shallow netting in the angle.


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Patent and Trademark Pending. EFS INC. All Rights Reserved.