Lacrosse Agility Drills - Instructions, Videos, etc.

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Lacrosse Agility Drills - Instructions, Videos, etc.

These lacrosse agility drills will improve your speed and lateral movement (i.e. improve the quickness and success of your split dodge). Greater agility allows lacrosse players to get open for a shot/pass and for defenders to stay up with a dodging opponent.

All stretches and exercises should be supervised by a trained lacrosse or fitness instructor in order to prevent injuries and to ensure the proper technique is utilized.

Lacrosse - Agility Training Books & Gear

  • Before any agility training, you need to stretch in order to avoid/minimize potential injuries. You will need to work on areas such as your calves, hamstrings, quads, groin, etc. before focusing on agility training.
  • You should also warm up your muscles before any agility training. Good warm exercises include running place, jumping jacks, mountain climbers, etc.
  • Do various shuffle drills. For example, you can create a square with a cone at each corner. Have players sprint forward to one cone, shuffle laterally to the next cone, run backwards to the next cone and then shuffle laterally to the last cone in the square. You can create variations of this drill by adding diagonal movements within this square (versus just forward/back and side-to-side movements).
  • Consider lateral movement drills. For example, many athletic programs conduct lateral movement drills by spacing two cones apart on the field. In one drill, an athlete must shuffle laterally as quickly as possible, touching one cone and shuffle laterally back to touch the starting cone. They usually have to touch each cone 3-5 times.
  • Use a "mirror" drills where players must copy the movements of a partner.
  • Cone drills (such as the T-Test and L-Drill) are great exercises for improving lacrosse agility and change of direction skills. See the cone drill video below.
  • Utilize agility ladder drills (i.e. Icky Shuffle) for better lacrosse footwork and coordination. See the ladder drill videos below.
  • Watch the videos below for a wide variety of agility drills. These drills will improve your ability to rapidly change direction, stay with a dodging opponent on the field, etc.

Lacrosse Ladder Drills - Good for Basic Agility Training

Agility Ladder Training - Wide Variety of Drills

Notre Dame Lacrosse Agility Drills

Agility Drills Using Cones

Mirror Drills

Reference Sources

  1. Agility information supplied with permission from BeginnerLacrosse.com, http://beginnerlacrosse.com/lacrosse-agility-training.asp





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