Speed & Agility: Essential Drills for Lacrosse Players
Why Speed and Agility Matter in Lacrosse
Lacrosse is a game of quick bursts, rapid direction changes, and explosive power. Whether you’re sprinting down the field on a fast break, dodging a defender, or cutting to get open for a pass, speed and agility give you a serious competitive edge.
In this guide, we’ll break down the best speed and agility drills to help lacrosse players become faster, more explosive, and more elusive on the field.
The Science Behind Speed & Agility in Lacrosse
Lacrosse requires a unique combination of:
✔ Acceleration – Quick first steps to react and move explosively.
✔ Lateral Quickness – Ability to change direction efficiently.
✔ Top-End Speed – Sprinting power for fast breaks and defensive recoveries.
✔ Reaction Time – Adjusting quickly to an opponent’s movement.
✔ Balance & Coordination – Staying controlled while making rapid movements.
With the right training, players can improve these skills and maximize their on-field performance.
Best Speed & Agility Drills for Lacrosse Players
1. Sprint Acceleration Drills
Fast starts and quick bursts are essential for dodging, cutting, and breaking away from defenders.
🏆 Drill: 10-Yard Sprints
Start in a low, explosive stance.
Sprint as fast as possible for 10 yards.
Focus on powerful first steps.
3-5 reps, full recovery between sprints.
🏆 Drill: Hill Sprints
Sprint up a moderate incline hill.
Builds explosiveness and leg drive.
4-6 reps, 20-30 seconds rest.
2. Lateral Quickness & Agility Drills
Dodging and defending require quick lateral movements and direction changes.
🏆 Drill: Ladder Quick Feet
Use an agility ladder for fast footwork drills (two-feet-in, lateral shuffle, etc.).
Improves foot speed and coordination.
3 sets of 30 seconds each.
🏆 Drill: Cone Reaction Drill
Set up 4-5 cones randomly.
Have a partner call out directions (left, right, forward, back).
React instantly and move accordingly.
4-5 rounds, 20 seconds each.
3. Cutting & Change of Direction Drills
Lacrosse players must master quick cuts to lose defenders and create space.
🏆 Drill: 5-10-5 Shuttle Run
Sprint 5 yards, touch the ground, return 10 yards the other way, then sprint 5 yards back to the start.
Enhances acceleration and lateral agility.
3-5 reps, full recovery between.
🏆 Drill: Single-Leg Cone Hops
Set up small cones and hop side-to-side on one leg.
Builds stability and rapid direction change ability.
3 rounds of 15 seconds per leg.
4. Reaction Time & Game-Speed Decision Making
Being fast is one thing—reacting instantly to plays is another.
🏆 Drill: Partner Mirror Drill
Two players face each other.
One leads with quick lateral movements, the other mirrors.
Sharpens reaction speed and defensive footwork.
4 sets of 30 seconds each.
🏆 Drill: Ball Drop Sprint
Have a coach drop a lacrosse ball randomly.
Sprint and grab before second bounce.
Trains reaction speed and acceleration.
6-8 reps per session.
How to Structure Your Speed & Agility Training
📆 Train Speed & Agility 2-3x Per Week
📏 Keep Drills Short & Explosive (5-10 seconds max)
⏳ Prioritize Full Recovery (Rest between reps for max effort)
💨 Focus on Form & Efficiency (Quality over quantity!)
Common Mistakes to Avoid
🚫 Skipping Warm-Ups – Increases risk of injury and slows reaction time.
🚫 Overtraining Without Rest – Recovery is where speed improvements happen!
🚫 Neglecting Strength Training – Stronger legs = faster players.
🚫 Focusing Only on Straight-Line Speed – Lacrosse requires agility, not just sprinting.
Take Your Lacrosse Speed to the Next Level
Speed and agility separate good players from great players. By incorporating these drills into training, lacrosse athletes can become quicker, more explosive, and more dominant on the field.
At Continuum Sports Rehab, our Youth Sports Performance Program is designed to help lacrosse players build speed, agility, and overall athleticism with expert coaching and science-backed training techniques.
👉 Ready to get faster and more agile? Contact us today to join our training program!
