Lacrosse Speed Drills
Lacrosse speed drills can make you a more effective player during games and can really increase your acceleration and top speed. Speed drills in general are physically taxing and will definitely wear you out, but you will get noticeable benefits from doing them if you take them seriously. Most people have plenty of room for improvement when it comes to speed and acceleration, so you should try to maximize your overall potential by working on this area of your game.
- Suicide runs are excellent for increasing speed. Set up three to four cones that are about fifteen to twenty meters apart from one another in a straight line. Those participating in the training should sprint at full speed to the first cone and then return to the starting point at full speed with no break. Then they should sprint full speed to the second cone and back with no break. Repeat this process for each cone, with no breaks between each cone. This lacrosse speed drill will really help develop acceleration and top speed since it requires so much stopping and starting.
- Uphill sprints are another form of lacrosse speed drills. Players should run at top speed up a fairly steep hill that is around 40 to 50 meters long. Running uphill will help train their fine motor skills in ways that regular sprints cannot. This training is intense and difficult, so be sure not to overwork yourself if you do it. It is easy to get injuries from over-training during hill exercises.
- Parachute or weighted sprints are another great lacrosse speed drill. Run with a parachute around your waist and/or with all your lacrosse gear on at full speed. Try running different distances at top speed to keep your body guessing. This resistance running will really help develop your fast twitch muscles and allow you to increase your speed and agility.
- Do 40 meter sprints to test your top speed and track your progress. Not only are 40 meter sprints a great way to increase acceleration and speed, they also allow you to gauge your training. Record your 40 meter time and work on decreasing it. Try doing 40 meter sprints in lacrosse gear as well to add some extra intensity to the workout.