Drill Specs

Drill Theme:


Field Position:

Offense, Defense, Midfield, Goalie

Drill Style:


Time Needed:

10 min

Field Location:

Attack Zone

Skill Level:




Box sprints and movements allow you to condition your players to constant changes of directions in the sport of lacrosse.  This drill allows for 2 straight sprints and 2 side shuffles, one each direction.

Description of Drill-Execution

Set up 4 cones in a box, with about 5-10 yards between each cone.
Players will start at a cone and sprint up to the next cone, then side shuffle to the next cone, when at cone 3 have them perform a drop step at that cone and side shuffle to the next cone.
At cone 4 your player will accelerate and sprint through the first cone they started at.

Drill Diagram: 

Skills Practiced:

  1. Conditioning

Variations/Progression/Increased difficulty (As your players improve their skills incorporate the following…)

Add a ground ball to the final straight sprint off of cone 4.