Improving speed and agility is essential for lacrosse players as it directly impacts their performance on the field. Quick movements, sharp turns, and explosive sprints can make a big difference during games. Below are three diverse examples of speed and agility drills tailored specifically for lacrosse players.
Ladder drills are fantastic for building foot speed and coordination, which are crucial for dodging defenders and changing direction quickly in lacrosse. Set up an agility ladder on the ground, ideally on a flat surface.
Start at one end of the ladder. Using quick, light steps, move through the ladder, placing one foot in each square. Focus on maintaining a quick pace while keeping your knees slightly bent and your core engaged. You can vary the drill by trying different patterns, such as lateral movements or hopping on one foot.
This drill not only enhances your speed but also improves your overall agility, helping you maneuver effectively during games.
Notes: You can increase the difficulty by adding cones at the end of the ladder to simulate a dodge. Also, try timing yourself to track improvement over time.
Cone drills are perfect for practicing quick pivots and changes in direction, which are vital in lacrosse for dodging and defending. Set up five cones in a zigzag pattern, spaced about 5-10 yards apart.
Start at the first cone, sprint to the second cone, and make a sharp cut to the right or left as you approach it. Continue this pattern through all the cones, focusing on quick changes in direction and maintaining speed. To add complexity, you can incorporate a ball, simulating real game scenarios where you’ll need to dodge opponents while running.
This drill helps develop your ability to accelerate and decelerate quickly, which is crucial for effective gameplay.
Notes: You can increase the intensity by reducing the distance between cones or by adding a defender to practice evading them.
Shuttle runs are an excellent way to build both endurance and speed, essential traits for a lacrosse player who needs to maintain performance throughout the game. Mark two lines on the field, about 20 yards apart.
Start at one line and sprint to the other line as fast as you can. Once you reach the opposite line, touch the ground or a cone, then sprint back to the starting line. Repeat this for a set number of repetitions or for a specific time frame (e.g., 30 seconds).
This drill mimics the stop-and-go nature of lacrosse, helping you improve your stamina while developing explosive speed.
Notes: To increase the challenge, try adding a ball to the shuttle run or execute the drill with a partner, passing the ball back and forth as you run.
By incorporating these examples of speed and agility drills for lacrosse into your training routine, you’re well on your way to enhancing your performance on the field!