Drill Specs

Drill Theme:


Field Position:

Defense, Offense, Midfield

Drill Style:


Time Needed:

10 min

Field Location:

Attack Zone

Skill Level:




Zig Zag 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.

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 around each cone.  The zig zags will require various changes of directions and require players to vary speeds.  Have the player go all the way through the 5 cones 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 shot to the final straight sprint off of cone 5.