Zig-Zag Sprint Drill
The Zig-Zag Sprint Drill is excellent for improving agility, acceleration, and directional changes. Since lacrosse players constantly cut, dodge, and react during games, this drill helps athletes become quicker and more controlled while moving at high speed.
How to Perform the Drill:
Set several cones in a zig-zag formation with equal spacing between each cone. Players begin at the starting cone and sprint toward the next cone as quickly as possible. At every cone, players sharply change direction before accelerating toward the next marker. The drill continues until the player reaches the final cone. Players should stay low and maintain balance while changing direction.
As players improve, coaches can reduce the distance between cones or increase the speed requirement to make the drill more challenging. Some variations may also include carrying a stick or cradling a ball during the sprint.
Coaching Tip: Players should focus on planting their outside foot firmly when changing direction. Keeping the knees bent and staying low to the ground will improve balance, speed, and overall body control during quick cuts.
Four Corner Drill
The Four Corner Drill is designed to improve conditioning, foot speed, and overall game movement. This drill keeps players active while combining sprinting, stick work, and quick transitions between different movements.
How to Perform the Drill:
Place four cones in a square shape with each cone approximately 20 feet apart. Players start at one cone and sprint to the next cone in sequence until they complete the full square. The drill can be performed clockwise or counterclockwise depending on the coach’s instruction. To increase difficulty, players may pick up ground balls, receive passes, or make quick passes at each cone before continuing. Players should focus on maintaining speed while staying under control during transitions.
This drill helps simulate the constant movement and pace changes that occur during a lacrosse game. It also improves cardiovascular endurance and reaction speed under fatigue.
Coaching Tip: Encourage players to maintain a strong pace throughout the entire drill, even while handling the ball. Quick footwork, proper body positioning, and staying focused during transitions are key to completing the drill efficiently.