Essential Lacrosse Speed and Agility Drills for Elite Performance

How can lacrosse players improve their footwork and agility. What are the most effective drills for enhancing speed on the field. Which conditioning exercises translate best to game-like situations in lacrosse.

Mastering Footwork Fundamentals: The Foundation of Lacrosse Excellence

In the fast-paced world of lacrosse, footwork is the cornerstone of success. Elite players understand that precise movements and quick changes of direction can make the difference between scoring a game-winning goal and losing possession. To elevate your game, incorporating targeted footwork and agility drills into your training regimen is essential.

Why Footwork Matters in Lacrosse

Footwork in lacrosse is not just about speed; it’s about control, balance, and adaptability. Players with superior footwork can:

• Execute sharper dodges to evade defenders
• Maintain better positioning on defense
• Quickly adjust to unexpected plays
• Improve overall field awareness and spatial recognition

By focusing on footwork, players develop the foundational skills that translate directly to improved performance in game situations.

Jump Rope: The Unsung Hero of Lacrosse Agility Training

Among the myriad of training tools available, the humble jump rope stands out as a powerhouse for lacrosse players. This simple device offers an unparalleled combination of benefits that directly enhance on-field performance.

Benefits of Jump Rope for Lacrosse Players

• Improves coordination and rhythm
• Enhances cardiovascular endurance
• Strengthens lower body muscles
• Increases foot speed and agility
• Develops explosive power for quick starts and stops

To maximize the benefits of jump rope training, start with 30-second intervals and gradually increase to 2-minute sessions. For advanced players, aim for 10 rounds of 3-minute jumps with 1-minute rest periods between each round.

Jump Rope Techniques for Lacrosse-Specific Training

1. Basic bounce: Builds endurance and rhythm
2. Alternating foot jump: Improves lateral movement
3. High knees: Enhances explosive power
4. Double unders: Develops speed and coordination
5. Criss-cross: Improves hand-eye coordination

Incorporating these variations into your jump rope routine will target different aspects of lacrosse-specific movements, providing a well-rounded agility workout.

Nature’s Obstacle Course: Dodging Through Trees for Enhanced Agility

While it may sound unconventional, utilizing natural obstacles like trees can provide an exceptional agility workout for lacrosse players. This method not only improves footwork but also enhances spatial awareness and decision-making skills.

Setting Up Your Tree-Dodging Drill

To create an effective tree-dodging drill:

1. Find an area with 3-5 trees spaced several feet apart
2. Assign a specific dodge to perform at each tree (e.g., split dodge, roll dodge, face dodge)
3. Run through the course, executing the designated dodge at each tree
4. Vary your speed and direction to simulate game-like conditions

This natural obstacle course challenges players to adapt quickly to changing environments, much like they would need to do during a match.

Benefits of Tree-Dodging Drills

• Improves reaction time and decision-making
• Enhances spatial awareness in dynamic environments
• Develops creativity in dodging techniques
• Provides a fun and engaging way to train outdoors

Remember to always prioritize safety when performing these drills and be mindful of your surroundings to avoid injury.

Footwork Ladders: Precision and Speed in Every Step

Footwork ladders are a staple in agility training across many sports, and for good reason. They offer a structured way to develop quick, precise foot movements that are crucial in lacrosse.

Integrating Lacrosse Sticks into Ladder Drills

To make ladder drills more lacrosse-specific, incorporate your stick into the movements. This approach helps players maintain proper stick positioning while focusing on footwork. Try these lacrosse-specific ladder drills:

• Split dodge between each rung
• Cradling while performing in-and-out steps
• Quick stick fake at every other square
• Roll dodge at the end of each ladder run

By combining stick work with footwork, players develop a more integrated skill set that translates directly to game situations.

Key Tips for Effective Ladder Drills

1. Keep your head up to maintain field vision
2. Stay on the balls of your feet for quicker movements
3. Maintain a slight bend in your knees for better balance
4. Use short, quick steps to improve foot speed
5. Gradually increase your speed as you become more comfortable with each drill

Remember, the goal is to develop muscle memory for quick, precise movements. Start slow and focus on form before increasing speed.

Cone Drills: Versatile Training for Multidirectional Speed

Cone drills offer endless possibilities for improving speed, agility, and change of direction—all crucial skills in lacrosse. Their versatility allows players to simulate various game scenarios and develop sport-specific movements.

Essential Cone Drills for Lacrosse Players

Incorporate these cone drills into your training routine to enhance your on-field performance:

1. 5-10-5 Drill: Improves acceleration and change of direction
2. 3 Cone Drill: Enhances lateral movement and quick turns
3. Box Drill: Develops multidirectional speed and agility
4. Star Drill: Improves spatial awareness and quick decision-making
5. Figure 8 Drill: Enhances fluid movement and tight turns

Each of these drills targets specific aspects of lacrosse movement, helping players develop a well-rounded skill set.

Customizing Cone Drills for Position-Specific Training

Tailor your cone drills to your position on the field:

• Attackers: Focus on quick cuts and change of direction drills
• Midfielders: Emphasize endurance with longer sequences and varied speeds
• Defenders: Incorporate backpedaling and lateral shuffles into your drills
• Goalies: Add reaction-based movements to improve save readiness

By customizing your training, you can address the unique demands of your position and maximize your on-field effectiveness.

NFL Agility Drill: Adopting Pro Techniques for Lacrosse

The NFL Agility Drill, a staple in professional football training, offers significant benefits for lacrosse players. This drill focuses on short-distance lateral speed, balance, and body control—all crucial elements in lacrosse performance.

Executing the NFL Agility Drill

To perform the NFL Agility Drill:

1. Set up three cones in a straight line, 5 yards apart
2. Start at the middle cone in an athletic stance
3. Sprint to the right cone, touch the ground
4. Sprint to the far left cone, touch the ground
5. Finish by sprinting back through the middle cone

This drill should be performed at maximum effort to simulate game-like intensity and develop explosive speed.

Adapting the NFL Agility Drill for Lacrosse

To make this drill more lacrosse-specific, consider these modifications:

• Perform the drill while cradling a lacrosse ball
• Add a shot or pass at the end of the sequence
• Incorporate defensive slides between cones
• Use lacrosse-specific stances at each cone touch

By tailoring this pro-level drill to lacrosse movements, players can develop sport-specific agility that translates directly to improved on-field performance.

Creating a Comprehensive Speed and Agility Training Plan

To truly excel in lacrosse, players need a well-rounded approach to speed and agility training. Combining various drills and exercises into a structured plan ensures consistent improvement and helps prevent plateaus in performance.

Sample Weekly Training Schedule

Here’s an example of how to structure your weekly speed and agility training:

• Monday: Jump rope (15 minutes) + Footwork ladder drills (20 minutes)
• Tuesday: Cone drills (30 minutes) focusing on change of direction
• Wednesday: Active recovery – light jogging and stretching
• Thursday: Tree dodging drills (20 minutes) + NFL Agility Drill (15 minutes)
• Friday: Position-specific agility work (30 minutes)
• Saturday: Game or scrimmage
• Sunday: Rest and recovery

Remember to warm up properly before each session and cool down afterward to prevent injury and promote recovery.

Measuring Progress and Adjusting Your Training

To ensure your training is effective, regularly assess your progress:

1. Time your performance in standardized drills and track improvements
2. Film your movements to analyze form and technique
3. Seek feedback from coaches on your in-game agility and speed
4. Adjust your training plan based on your strengths and weaknesses
5. Gradually increase the intensity and complexity of your drills

By consistently evaluating and adapting your training, you can continue to enhance your speed and agility throughout your lacrosse career.

Injury Prevention and Recovery in Speed and Agility Training

While speed and agility training is crucial for lacrosse performance, it’s equally important to prioritize injury prevention and proper recovery. Intense agility work can put significant stress on the body, particularly the lower extremities.

Incorporating Injury Prevention Techniques

To minimize the risk of injury during speed and agility training:

• Always perform a thorough dynamic warm-up before training
• Include balance and proprioception exercises in your routine
• Strengthen supporting muscle groups, especially the core and hips
• Use proper footwear with good support and traction
• Gradually increase the intensity and volume of your training

By taking these precautions, you can maintain a consistent training schedule and reduce the likelihood of setbacks due to injury.

Recovery Strategies for Optimal Performance

Effective recovery is essential for continual improvement in speed and agility. Implement these recovery techniques:

1. Adequate sleep (7-9 hours per night) for physical and mental recovery
2. Proper nutrition and hydration to replenish energy stores
3. Active recovery sessions, such as light jogging or swimming
4. Foam rolling and stretching to maintain flexibility and reduce muscle tension
5. Regular massages or self-myofascial release techniques

By prioritizing recovery, you ensure that your body is prepared for the demands of both training and competition, allowing for consistent performance improvements over time.

Mental Aspects of Speed and Agility Training for Lacrosse

While physical training is crucial, the mental aspects of speed and agility are often overlooked. Developing mental sharpness and quick decision-making skills can significantly enhance a player’s agility on the field.

Cognitive Drills to Enhance On-Field Agility

Incorporate these mental training exercises into your routine:

• Reaction drills with visual cues
• Decision-making scenarios under time pressure
• Visualization exercises of game situations
• Mindfulness and focus training
• Video analysis of professional players’ movements

These cognitive drills help bridge the gap between physical ability and on-field performance, allowing players to react more quickly and make better decisions during games.

Building Confidence Through Progressive Training

Confidence plays a crucial role in agility and speed performance. To build confidence:

1. Set achievable, incremental goals for your training
2. Celebrate small improvements and milestones
3. Practice positive self-talk during drills and games
4. Seek constructive feedback from coaches and teammates
5. Regularly reflect on your progress and growth

As your confidence grows, you’ll find that your physical performance in speed and agility drills—and ultimately in games—will improve as well.

Translating Speed and Agility Training to Game Performance

The ultimate goal of any training program is to improve performance during actual games. To ensure that your speed and agility training translates effectively to on-field success, it’s crucial to bridge the gap between drills and game situations.

Incorporating Game-Like Elements into Training

Make your speed and agility drills more game-specific by:

• Adding defensive pressure to agility drills
• Practicing dodges and cuts at game speed
• Combining stick skills with footwork exercises
• Simulating game scenarios in small-sided practices
• Using auditory and visual cues to mimic in-game stimuli

By consistently practicing in conditions that closely resemble game situations, players develop the ability to apply their improved speed and agility skills more effectively during matches.

Analyzing and Adapting Performance

To continually improve your game performance:

1. Review game footage to identify areas where speed and agility can be better utilized
2. Seek feedback from coaches on your movement patterns during games
3. Track metrics such as ground balls won, successful dodges, and defensive stops
4. Adjust your training focus based on in-game performance analysis
5. Practice visualizing successful applications of your speed and agility skills

Regular analysis and adaptation ensure that your training remains relevant and continues to enhance your on-field performance throughout your lacrosse career.

The Best Lacrosse Footwork and Agility Drills – LaxWeekly

February 11, 2020July 20, 2017 by jakenathan

In lacrosse, having proper footwork is essential to becoming an elite dodger, defender, and overall player. Footwork and agility training can mean the difference between scoring the game winning goal and getting the ball stripped from your stick. It is critical to include footwork training during your workout routines to become a better player. Here are several exercises you can do to increase your foot speed and agility. 

Jumprope

As I have said before, Jumprope is the BEST footwork and agility exercise you could possibly do! If you do not own a jumprope, here’s a $10 one that I use: Fitness Training Jumprope

I absolutely love jumping rope because it helps with agility, stamina, muscle endurance and strengthening, and so much more. It’s the best “bang for your buck” you can get with an exercise. Whenever someone asks me how to train for lacrosse, I always point them to the jumprope. It’s also super portable, so you can take it with you on vacation or work or school.

The biggest obstacle with jumprope is that it takes a bit of time to learn the form. In my opinion, the time spent learning is 100% worth it. If you want the fastest way to be a better lacrosse player, jumping rope is certainly one way. 

Start by trying to do intervals of 30 seconds and work your way up to 2 minute intervals. If you’re really hardcore, try to do 10 rounds of 3 minutes w/ 1 minute rest in between each round. I tried this last week and I was EXHAUSTED. Here’s a good video for starters:

Dodging Through Trees

You did not read this wrong! Dodging through trees is a great way to increase your speed and agility. Some of my favorite memories were spent in my yard with the lacrosse stick in my hand, dodging around trees like they were defenders. 

On a nice day, go outside with your lacrosse stick and find 3-5 trees that are a several feet apart. Do a different dodge around each tree: start with a split dodge, then a roll dodge, then a face dodge, then another split, and then another roll. Just make sure you don’t hit the tree. 

There are many great lacrosse players who have said that they used to dodge through trees growing up. One of the coolest lacrosse videos out there is a video made by GoPro and Paul Rabil, a professional lacrosse player. They have some amazing shots of Paul going through a forest, improvising as he runs by different things. Mix up your training and get creative. 

Footwork Ladders

Footwork ladders are a staple in many different sports, notably football and basketball. You often see world-class athletes training with footwork ladders because they are extremely effective. My favorite workouts were when I went out to a grass field, set up a footwork ladder, and went back and forth doing different drills. 

My favorite thing to do with footwork ladders is to actually have my stick in my hand when performing drills. You can do a split dodge between each “rung” of the ladder which will help with your dodging ability. 

One thing to keep in mind is to always have your head up when doing ladder drills. One mistake I always see younger players doing is looking down at their feet while performing the movement. If you look down in drills, you’ll look down when you are playing lacrosse which is not good. Always keep your head up. 

Cone Drills

Cone drills are another staple in a wide variety of sports. The great part about cones is how versatile they are. You can set them up in hundreds of different ways to customize your workout. 

In practice, we often did the “5-10-5” drill, where we set up 3 cones, 5 yards apart from each other. We would start in the middle cone, run to one side, run to the other side, and then sprint back to the middle cone. This is great for speed and agility and something that I highly recommend doing. 

My favorite cone workout is the “3 cone drill.” Players in the NFL combine must do this drill, and I really like it because it helps with speed and change of direction. There’s no better way to explain it than with a short video: 

There you go. Use these footwork drills to become a better lacrosse player. Make sure to always keep your head up and be safe when performing each movement. Use your imagination and come up with workouts that are fun and exciting to do. Get a few friends and make it a competition.  

If you want me to make a custom lacrosse footwork training plan specifically for your game, I now offer private coaching! (You can read more about it here) [asp_product id=”2818″]

Speed and Agility Drills [ARTICLE] – Coaches Insider

By: Tom Howley

Originally Published in: Complete Conditioning For Lacrosse

Provided by: Human Kinetics

NFL AGILITY DRILL

Purpose

This drill helps develop short-distance lateral speed, balance, and body control. It can also be used to test agility skill.

Setup

Place cones 5 yards apart for 10 consecutive yards (i.e., place one cone on the goal line, one cone on the 5-yard line, and one cone on the 10-yard line) (figure 5.30). Start in a three-point athletic stance with the feet straddling the middle cone and a hand on the middle line.

Procedure

• On the command, run toward one of the outside cones.

• Touch the line with the outside hand and then change direction and run 10 yards toward the other outside line.

• Touch that line with the outside hand.

• Finish by running through the middle starting line.

60-YARD SHUTTLE

Purpose

This drill focuses on accelerating, decelerating, and redirecting in a 15-yard zone. These skills are useful because much of the sport takes place in close quarters.

Setup

Mark a starting line and then a line every 5 yards for 15 consecutive yards (figure 5.31). Start in a two- or three-point athletic stance behind the starting line.

Procedure

• On the command, run to the 5-yard line and touch it with either hand. Return to the starting line and touch it with the opposite hand.

• Run to the 10-yard line and touch it with the first hand. Return to the starting line and touch it with the opposite hand.

• Run to the 15-yard line and touch it with the first hand. Return to the starting line and touch it with the opposite hand.

T DRILL

Purpose

This drill focuses on accelerating, decelerating, and quickly changing direction in a compact area.

Setup

Set up the cones in a T shape, with the three cones at the top of the T 10 yards apart and the cone at the base of the T (i.e., the start cone) 5 yards from the middle cone at the top of the T (figure 5.32). Begin in a two-point stance on one side of the start cone.

Procedure

• Sprint to the top middle cone, perform a 90-degree turn, and touch the top of the outside cone with one hand.

• Run across the base of the T to the opposite cone and touch it with the opposite hand.

• Sprint around the top middle cone and return through the starting cone.

• Add variety by changing the starting location (e.g., left or right sides of the cone), starting position (e. g., lying, kneeling), or sequence of movements along the top of the T (e.g., shuffle, carioca).

ILLINOIS AGILITY DRILL

Purpose

This drill combines acceleration, deceleration, foot speed, and body control.

Setup

Use four cones to set up a rectangle that is 10 meters long by 5 meters wide. Inside the rectangle, set four more cones 3.3 meters apart in a line. The top and bottom cones should be even with the outside cones that establish the rectangle. Start in a two- or three-point athletic stance behind the bottom left starting cone.

Procedure

• On the command, run to the cone that is 10 meters from the starting cone. Touch the level of the cone with the left foot and sprint to the first cone in the middle.

• Weave through the cones down and back in the pattern shown in figure 5.33.

• After finishing the weave, sprint toward the cone that is set up 10 meters away, touch the level of the cone with the right foot, and sprint to the final cone.

• To create variety, change up the starting location (e.g., bottom left or bottom right cones) and the starting position (e.g., lying, kneeling, lateral).

which ones are better, how to train to develop dexterity

Long jumps, high jumps and hurdles are only a small part of what includes a set of exercises that develops coordination and reaction speed. You can become stronger and faster by developing your body at home.

Tags:

Workout

muscles

athletic body

home workout

outdoor workout

Freepik

Being nimble and fast is always a pleasure, and for this you can sweat in the gym. However, there are a number of exercises that will develop your coordination at home.

Contents of the article

When you hear the word agility, you might think of professional athletes or circus acrobats. But agility isn’t just for people who are trying to win medals or competitions. Agility training can be helpful for anyone looking to improve their balance, coordination, and reaction time. Anyone interested in general fitness and health can benefit from adding some of these exercises to their workout.

Why agility exercises are needed

Agility exercises develop coordination and those muscles of the body that are involved in making sharp short movements. By developing them, it will be easier for you to perform heavy exercises, for example, lifting weights and barbells. In addition, you will become more collected and in a normal state – you will have a skill that allows you not to fall in public transport when it brakes sharply, not to slip on ice and not “brake” when you have to run sharply after a departing train. In addition, agility exercises help keep the body in good shape, improve the functioning of the cardiovascular system.

Some sets of exercises are also good for burning excess fat, which greatly limits a person’s movements. And in general, it doesn’t hurt anyone to be more mobile and fit. Physical exercises that do not use artificial weights have a very good effect on health and immunity, promote cell renewal, and, as a result, reduce the negative effects of aging in the future.

ADVERTISING – CONTINUED BELOW

In addition to the above benefits of agility exercises, there are others:

• Injury Prevention

Many injuries happen when the body is out of balance while moving—think of a strain in your lower back if you lift from an incorrect position, or a ligament tear in your knee if you stumble. Agility training improves balance, control, and flexibility by allowing the body to maintain proper posture and alignment while moving. Agility training helps the body learn to be in the correct position, which means that sensitive areas such as the shoulders, lower back and knees will be protected when moving quickly.

• Mind-Body Connection

Agility training helps build pathways in the brain to respond quickly to different stimuli. At first, the response movements will feel forced, but as you practice, they will become more natural.

• Improved balance and coordination

Have you ever watched a gymnast on a balance beam? His movements are dynamic, fluid and perfectly balanced. Agility training encourages the body to develop balance in the midst of dynamic movements, like a gymnast on a balance beam. Practicing quick stops and starts, hand-eye coordination and speed help our body’s systems work in sync. In this case, the movements become smoother and more coordinated.

• Improved Recovery Time

Sometimes an intense workout can leave you with sore muscles and lower energy levels the next day. But jerky movements during training, if performed over a long period of time, help strengthen the musculoskeletal system, which in turn can reduce recovery time.

• Increasing results in minimal time

Often agility exercises are also high-intensity interval training that can produce noticeable results in minimal time. Non-linear movements, such as stepping from foot to foot using a sports ladder or running around cones in a slalom, use more muscles than if you just ran in a straight line. Engaging more muscles leads to higher results from your workout.

Sports that develop agility

Agility develops in many ways. Most team games (volleyball, basketball, football, water polo) help to improve coordination and reaction, and also contribute to the development of endurance and muscles. The only exception here is rowing, which is not aimed at developing coordination, but rather at physical strength.

In addition to team sports, all types of athletics develop agility. Long jumps, sprinting, sports dancing, diving, skiing – all affect the improvement of coordination and speed of reactions. However, it is worth remembering that the human body has limits, and if you constantly chase new heights in sports, then at some point you will either get seriously injured or dry up your body so much that it will begin to weaken at some point. . Every hobby must have a measure, and in sports it lies where threats to health begin.

Top 10 Agility Exercises

Some of these exercises are best done indoors, but most can be done at home or outdoors.

1. Skating jumps.

   Perform the Skater Jump by standing with your feet hip-width apart. Do a side jump by extending your right leg and jumping to the side. Extend your right arm in front of your body and your left arm behind your back like a speed skater. Land softly on your right leg and repeat this movement with the opposite leg, jumping from side to side for the desired number of repetitions.

2. Shuttle run.

   The shuttle run is a mobility exercise. Place two cones at a distance of about a meter from each other. Run from the first cone to the second and immediately back. Repeat six to eight times. Modify the exercise by moving sideways and lifting your knees high.

3. Standing jump.

   The Standing Jump is one of the basic agility exercises that do not require any equipment at all. However, it is one of the most effective workouts as it improves athletic performance by increasing leg and hip strength.

   Slightly bend your knees, feet shoulder-width apart. After assuming this stance, jump straight up and up and be ready to land in the same position. While in the air, you can wrap your arms around your knees. Make sure your knees are as close to your chest as possible. Hold your knees in the air for a short time and release as soon as you start to fall. As soon as you land on your feet, jump back up and repeat the exercise. You can start by doing 10-12 reps for three sets, and if that’s too much for you, decrease the reps.

4. Side jumps.

   Place a low object at your side that you can easily jump over. Take two dumbbells in your hands and press them to the weight. Jump sideways over the object you have placed, raising your knees high. Increase the height of the object over time to encourage the development of your jumping power.

5. Jump rope.

   Skipping rope provides limitless exercise options. First, learn how to ride it without hesitation for five minutes. Then move on to jumping on one leg, and after that to jumping with high knees. You can make it more difficult for yourself by periodically crossing your arms at your chest, creating a “loop” of the rope, which is more difficult to jump over.

6. Jumping with change of legs.

   Stand on your right foot and jump sideways on it, landing on the same foot. Jump from your right foot to your left. After some time, try to jump in both directions only on the left, and then only on the right foot.

7. Short distance running.

   Place two cones five meters apart and start running fast from one to the other. Try to spend as little time as possible on turns and try to increase your speed with sharp kicks.

8. Steeplechase.

   Place cones on the track in various places. Run forward in zigzags through each cone. Try to get to the finish line as quickly as possible.