Drill Specs

Drill Theme:


Field Position:

Defense, Offense, Midfield

Drill Style:


Time Needed:

10 min

Field Location:

Attack Zone

Skill Level:




Up and Back sprints allow for players to practice footwork and change of direction while cradling and changing speeds.  The drill allows players to work on staying low to the ground when planting and changing directions, and learning to control their body and sticks.  It is also a great practice for back out of double teams and then pushing through on to a shot.

Description of Drill-Execution

Set up 5 cones in a zig zag, with about 5-10 yards between each cone.

Players will start at a cone with a ball, and will cradle while sprinting up and back around each cone.  The up and back sprinting will require various changes of directions and require players to vary speeds.  Have the player go all the way through the 5 cones, take a shot on goal, and then run back to the starting line.

Drill Diagram: 

Skills Practiced:

  1. Conditioning
  2. Footwork
  3. Cradling

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

Add a ground ball to the start of the drill.