Incorporating a few lacrosse agility drills into your training regimen is a great way to improve your overall game. As most lacrosse players know, having a quick first step and the ability to separate from a defender are essential to scoring ability. The best goal scorers work on their speed and agility incessantly. So should you. Here are a few agility drills that can sharpen your skills and help you become a better lacrosse player.
Stairs. This is the “old reliable” of lacrosse speed and agility drills. It's been used by coaches across several sports for years, and basically involves having players run up and down shallow stadium steps as fast as possible for 45 second to one minute bursts. For the lacrosse player, running stairs will improve fast-twitch muscle strength in the legs. Enough of this tough training will give you an added advantage on the first few steps of a drive in lacrosse.
The cut and run. For this agility drill, all you need is a running surface and six cones. Set them in a zigzag pattern five yards apart from each other both lengthwise and widthwise. With all six, the total cone distance will be about 30 yards. Start at the first cone, and sprint in a zigzag pattern, touching each cone with the outside of your foot as you go. Working with this agility drill will help hone your directional speed and balance immensely.
The snake. This lesser known lacrosse agility drill is a beneficial variation on the cut and run drill. Instead of staying on the inside of zigzag patterned cones, you run in a diagonal direction on the outside of them, lean down and touch each one, and sprint to the next. The added reach will help lacrosse players in their ability to pick up a loose ball on the run.
The variant sprint and backpedal. This agility drill requires the assistance of someone with a whistle and a good poker face. When your assistant or coach blows the whistle, either sprint or backpedal—it doesn't really matter which one you start with. When the next whistle blows, it should be completely unexpected—change direction. This drill helps you become a better transitional player, as you will be quicker at dropping back for defense or going on the attack because of it.
The basic shuttle run. Though you probably already perform this agility drill as a lacrosse player, it's one of those essentials that you really can't do enough. Essentially, the shuttle run is a sprint back and forth between two lines, touching each with your hand as you go it. The shuttle run is typically done for ten to twenty repetitions at a time, with short rest periods in between each set. Doing it often will help you get open on the lacrosse field, as it increases your lateral quickness.
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