5 Essential Speed and Agility Drills for Lacrosse

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Are you ready to take your lacrosse game to the next level? If you want to enhance your performance on the field, one crucial aspect to focus on is speed and agility. Lacrosse is a fast-paced sport that requires quick movements, rapid changes in direction, and explosive bursts of speed.

To help you develop these essential skills, we have compiled a list of 5 speed and agility drills for lacrosse: Cone Drills, Ladder Drills, Shuttle Runs, Plyometric Exercises, and Sprints. These exercises are among the lacrosse workouts that you need to do regularly.

Incorporating these drills into your training routine will not only improve your speed and agility but also give you a competitive edge on the lacrosse field. So, let’s dive in and discover the secrets to becoming a faster, more agile lacrosse player.

Cone Drills

Cone drills are crucial training exercises for lacrosse players that focus on improving speed, agility, and footwork. These drills involve maneuvering through a series of cones in various patterns with precision and speed.

Cone drills are highly important for lacrosse because they specifically target the skills and movements required in the sport. They enhance agility, enabling players to make quick cuts, evade defenders, and create scoring opportunities.

Cone drills also improve footwork, allowing players to maintain balance, execute quick movements, and stay agile on the field.

Additionally, these drills enhance spatial awareness and reaction time, helping players anticipate movements and make split-second decisions. Cone drills offer conditioning benefits, building cardiovascular fitness and endurance necessary for peak performance in lacrosse.

Lastly, cone drills can be tailored to incorporate stick handling and ball control, improving overall stick skills and enhancing performance on the field.

Incorporating cone drills into training routines is essential for lacrosse players looking to excel in the sport by developing speed, agility, footwork, and game-specific skills.

Ladder Drills

Ladder drills in lacrosse are agility exercises using an agility ladder. They focus on improving footwork, coordination, speed, and agility. These drills enhance precise foot placement, synchronize footwork with stick skills, and boost overall speed and agility.

They also improve body awareness and spatial control. Ladder drills directly translate to better performance on the lacrosse field by developing crucial skills required in the sport.

Incorporating ladder drills into training routines helps lacrosse players improve their footwork, coordination, and overall agility. These drills are a valuable tool for enhancing performance and gaining an edge on the field.

With regular practice, players can refine their footwork, improve their coordination, and become more agile in their movements. Ladder drills are an essential component of lacrosse training, contributing to increased success on the playing field.

Shuttle Runs

Shuttle runs are a critical training exercise for lacrosse players that focus on developing speed, acceleration, and agility. These drills involve sprinting back and forth between two points, typically 10-20 yards apart.

Shuttle runs are highly important for lacrosse because they simulate the stop-and-start nature of the game and enhance the skills required to outmaneuver opponents on the field.

By practicing shuttle runs, players improve their explosive speed and quickness, enabling them to accelerate rapidly and change direction swiftly.

These drills also enhance players’ conditioning, as they involve intense bursts of effort followed by brief recovery periods. Conditioning is crucial in lacrosse, as it allows players to maintain a high level of performance throughout the game.

Shuttle runs help players develop the anaerobic capacity necessary for short, intense bursts of effort. Furthermore, shuttle runs improve players’ overall sprinting technique and form, allowing them to maximize their speed and efficiency on the lacrosse field.

Incorporating shuttle runs into training routines is essential for lacrosse players aiming to enhance their speed, acceleration, agility, conditioning, and sprinting technique, ultimately giving them a competitive edge in the game.

Plyometric Exercises

Plyometric exercises are dynamic movements that involve rapid muscle contractions, aiming to improve power, explosiveness, and athletic performance. These exercises are highly important for lacrosse players as they enhance key attributes needed in the sport.

Plyometric exercises focus on developing the ability to generate force quickly, which is crucial for explosive movements like sprinting, jumping, and change of direction.

By incorporating plyometric exercises into their training routine, lacrosse players can improve their speed, agility, and overall athleticism. These exercises also strengthen the muscles and tendons, improving resilience and reducing the risk of injuries.

Plyometrics enhance neuromuscular coordination, improving the efficiency of movements on the lacrosse field. They improve the ability to generate power from the lower body, aiding in powerful shots, quick changes of direction, and explosive acceleration.

Plyometric exercises also positively impact vertical leap, which is beneficial for winning faceoffs, contesting for ground balls, and scoring goals. Additionally, these exercises contribute to increased body control and stability, allowing players to maintain balance and control during intense gameplay.

(You can also try more plyometric exercises at home)

Incorporating plyometric exercises into training routines is essential for lacrosse players looking to enhance their power, explosiveness, agility, vertical leap, and overall athletic performance.


Sprints are a fundamental form of high-intensity running exercises that involve maximal effort over a short distance. They play a vital role in lacrosse training and are crucial for enhancing speed, acceleration, conditioning, and game-specific performance.

Sprints are highly important for lacrosse players because they mirror the fast-paced nature of the sport and develop the necessary physical attributes for success on the field.

By incorporating sprints into their training routine, players can improve their speed, allowing them to outrun opponents, create separation, and chase down loose balls. Sprints also enhance acceleration, enabling players to reach top speed and make explosive movements quickly.

Moreover, sprints improve conditioning by challenging the cardiovascular system and building the stamina needed to maintain a high level of performance throughout the game. The intensity and short duration of sprints make them an effective tool for improving anaerobic capacity, which is vital for the repeated bursts of energy required in lacrosse.

Additionally, sprints contribute to improving body mechanics and running form, optimizing efficiency and reducing the risk of injury. They also enhance mental toughness and resilience, as they require pushing through discomfort and maintaining focus during intense efforts.

Incorporating sprints into training routines are essential for lacrosse players aiming to excel in the sport by developing speed, acceleration, conditioning, running mechanics, mental fortitude, and overall game-specific performance.

(Related: 6 Important Strength Training Exercises for Lacrosse)

In conclusion, incorporating speed and agility drills into your lacrosse training regimen is paramount for improving your performance on the field. The five drills mentioned – Cone Drills, Ladder Drills, Shuttle Runs, Plyometric Exercises, and Sprints – offer a comprehensive approach to developing the essential attributes required in lacrosse.

By consistently practicing these drills, you can enhance your agility, footwork, speed, explosiveness, conditioning, and overall athleticism. These drills specifically target the skills needed to maneuver past opponents, make quick cuts, accelerate rapidly, and react swiftly to game situations.

Whether you are a beginner or an experienced player, integrating these speed and agility drills into your routine will undoubtedly give you an edge and help you excel in the fast-paced world of lacrosse.

So, lace up your shoes, set up those cones, grab that ladder, and get ready to take your game to the next level with these essential speed and agility drills for lacrosse.

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About James

Hi there, I'm James, a lacrosse player and writer for LaxEZ.com. I grew up in a family that loved lacrosse, so I started playing at a young age and have been passionate about it ever since. I love sharing my knowledge and experiences about various aspects of lacrosse and helpful tips.

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