Speed & Agility Lacrosse Training

By Coach T

Denison University: Speed & Agility Drills

This lacrosse training video is one of our favorites when it comes to training footwork. The video covers both agility training and speed training.

As a former defenseman and now a coach, I implement these lacrosse drills into pre-practice as often as possible. A defender’s footwork is the most important part of their game. My personal favorite are the foot speed line drills and all the variations.

In terms of repetitions rest and frequency of training, we recommend finding time to work on these drills twice per week. Players should do these lacrosse drills at maximum effort for 10 seconds with a 30 second rest between sets.

For beginners or people just starting their performance training, we recommend starting off with the two foot drills before advancing to the single leg drills. Here are a few ideas of various workouts to create from this lax video:

Beginners

• Two Feet front to back x 3
• Two Feet side to side x 3
• Quarter Eagles x 3
• Box Drill x 3

Each rep should be 10 seconds of hard work, with 30 seconds of rest between sets.

Intermediate

• Box Drill x 3
• Quarter Eagles x 3
• Single leg Side to side x 3 per side

Each rep should be 10 seconds of hard work, with 30 seconds of rest between sets.

Advanced

• Single leg Box Drill x 2 per side
• Crossover Straddle x 3
• Single leg Front to back x 2 per side
• Single leg side to side x 2 per side

Each rep should be 10 seconds of hard work, with 30 seconds of rest between sets.