Lacrosse Agility Drills to Increase Your Quickness on the Field (2023 Guide)

Lacrosse Runner is reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more.

Agility is a great tool that can give you an edge in the lacrosse field and help set you apart from the competition.

Developing agility and quickness through drills and practice isn't always easy, but it's certainly achievable!

If you want to be ready for your next lacrosse game or season with increased footwork, mobility, balance, and speed, this is the guide for you.

Whether you're gearing up as a new player or looking to improve your skills as an experienced one - our 2023 guide highlights some of the best lacrosse agility drills to help take your lacrosse skills up a notch.

Read on to find out more!


Take Away Key Points:

  • Agility helps lacrosse players move quickly and efficiently on the field, improving their ability to dodge and pass.
  • Agility exercises such as the scissor kick can help improve coordination and balance, assisting players in absorbing contact better.
  • Working on agility drills helps lacrosse players increase their speed, allowing them to react quickly and change direction during games, making it easier to outmaneuver opponents.
  • Improved agility can also help lacrosse players make quicker decisions and think on their feet when they don't have time to plan ahead of time.

Benefits of a Lacrosse Agility Drill

agility ladder drills lacrosse

Lacrosse agility drills are an essential part of lacrosse training for several reasons.

By building quickness and the ability to change direction rapidly, these drills can help lacrosse players move around the field more efficiently and undoubtedly more effectively.

Quickness helps lacrosse players with their ball control and gives them advantages in passing, changing direction quickly on offense, and being able to react faster when defending against opponents.

Increased quickness also allows lacrosse athletes to adjust their defensive positioning directions to close off spaces that might have been open.

Proper lacrosse agility drills also help lacrosse players reduce the chances of getting injured by improving core strength, conditioning, and balance. All these factors allow lacrosse athletes to perform their best while playing the sport.

Lacrosse Speed Training Program

Developing agility and quickness is a critical factor for success in lacrosse. An effective lacrosse speed program can help you become more agile, improve your acceleration and enhance your game.

Here are 4 agility drills to help take your lacrosse game to the next level.

1. Lacrosse agility ladder drills

Agility ladder drills are one of the most effective tools for developing speed and agility on the lacrosse field.

Lacrosse ladder drills provide a great way to challenge athletes to improve their quickness as they move from one side of the ladder to another in different patterns.

Here are some of the best drills for lacrosse that any player can use to improve their performance:

  • Single leg drills – These drills involve running through the ladder with one leg at a time, alternating between sides. This helps increase balance and coordination while also strengthening leg muscles.
  • High knees – High knee drills are a basic fundamental that help players increase speed as they pump their legs up and down quickly while running through an agility ladder.
  • Carioca drill – The carioca drill involves crossing each foot over one another as the athlete moves across an agility ladder, helping build lateral speed and agility.
  • Hops & skips – This drill requires players to hop forward, hop sideways, and skip while they move through an agility ladder, helping improve coordination and build strength in their feet and ankles.
  • Lateral shuffle drill – This drill helps players build lateral speed by shuffling side-to-side through an agility ladder while keeping their eyes focused on what's ahead.
  • Switch hips - To do the switch hips drill, use one side of the ladder and always use your farthest foot to enter the square. For example, if you are lined up straight on the right side, your left foot should enter each square. Keep your torso straight as you rotate your hips, and bring your knees high. Step into every other square while stepping next to that you don't step in.
  • Scissors drill - For the scissor kick, you should start by facing the side of the ladder. Place a lead foot inside and one foot forward in a square in an athletic stance. Then jump and switch your feet within that same square or move to the next with your other foot. You can hop one foot per box or hit each square by landing both feet as you climb the ladder before reversing back down on the other side once finished.
  • Icky shuffle - The icky shuffle is among the best drills for lacrosse! Start by facing forward at the start of the ladder. Next, put your right foot inside the square, then your left foot inside, followed by your right outside. Then, with your feet inside, take a step forward with your left foot, draw your right back into the square and bring your left outside again. Repeat this Icky Shuffle pattern for the next square.

2. Lacrosse agility training with cone

Lacrosse training cone/ladder drills are an excellent tool for helping improve agility on the field. In addition, they can be used to create drills focusing on quickness and explosiveness, which is essential for successful play.

Here are some of the best lacrosse training drills using cones:

  • W-cone drill - The W-cone drill is a fun and challenging agility drill for lacrosse players. This drill requires athletes to sprint through a series of cones arranged in a 'W' shape. It helps develop quickness, coordination, and balance as players move laterally and diagonally around the cones while pivoting, stopping quickly, and starting again.
  • V drills – The V drill helps with lateral movement by having players run forward, back, and sideways in between cones arranged in a V shape.
  • Box drill – This drill helps with acceleration as it has athletes running forward, backward, and laterally while they move around four cones in the shape of a box.
  • Figure 8 drill – This drill helps develop coordination as it has players weaving through two sets of four cones set up in an overlapping figure 8 pattern.
  • Four-corner drill – The four-corner drill helps build quickness as it has athletes turning quickly as they run around each cone at each corner of a square or rectangle.
  • Umbrella cone drill - Get ready to increase your speed umbrella cone drill way! It is a great way for lacrosse players to improve their agility and great footwork and work on the strength of their calf muscles. It is often used as a warm-up or cool-down exercise, but it can also be used to target specific skills directly. The drill involves setting up several cones in an umbrella shape, then having the lacrosse player move around them, making sharp turns while running at full speed.

3. Lacrosse zig zag drill

lacrosse goalie agility drills

The zig-zag drill is an effective and fun way to improve agility on the field. It requires players to sprint through a series of cones arranged in a zigzag pattern, helping develop quick steps and coordination.

This drill can also be used for lacrosse practice pivoting, stopping quickly, and starting again. To get the most out of this drill, it's best to focus on good form while running or moving around the cones.

Here are some tips for executing the zig-zag drill:

Start with your feet together and hands up by your shoulders – As you start the drill, make sure that your feet are together and that you have your hands up at shoulder level so you're ready for any sudden changes in direction.

Focus on a smooth transition between each cone – When you reach one cone, make sure that you keep your body low and focus on moving from the left cone to the right cone, and you pivot or turn around the next cone.

Maintain a fast pace throughout – Keeping a steady pace throughout the drill will help build speed and agility over time as it will challenge your body to move quickly from one side of the ladder to another without sacrificing technique or form.

Focus on footwork and balance – Make sure that as you move around each cone, your feet stay wide enough apart to keep balanced while performing quick turns or pivots without losing momentum or speed.

Increase speed over time - As you gain confidence in executing this drill correctly, increase your pace gradually until you are running at full speed through the cones while still focusing on proper form and technique.

4. Medicine ball drill

Medicine ball drills are an effective agility exercise for lacrosse players. These drills help to develop coordination, balance, and speed of movement.

By working out with medicine balls, lacrosse players can practice responding quickly to unpredictable environments, which is essential for the game.

For example, a standard drill involves two players standing approximately six feet apart, each holding a medicine ball.

One player throws the ball to the other, and they catch it while in motion and then throw it back in one continuous movement, continuing this pattern as fast as possible. Try to switch hands along the way!

This helps lacrosse players develop their agility and reaction time while honing proper movement techniques.


What exercises test agility?

Agility drills are excellent exercises that test coordination and balance, including ladder drills, cone drills, shuttle runs, dynamic stretching, medicine ball drills, jump rope drills, box jumps, and agility ladders for basic and collegiate level lacrosse!

Is footwork important in lacrosse?

Absolutely! Footwork is an integral part of lacrosse. From dodging and defending to passing and shooting, proper footwork is essential for success in the game.

How can I improve my lacrosse speed and agility?

lacrosse goalie agility ladder drills

Improving your speed and agility in lacrosse can be accomplished by practicing drills focusing on physical fitness and form. Examples of drills that help with lacrosse speed and agility include plyometrics, sprints, skips, sideways shuffles, agility ladders, and medicine ball throws.

What are the best drills to increase speed?

If you are looking to increase your speed in lacrosse, there are a few drills that can help. Sprinting is a great way to improve speed, and you can practice this on the track or in open field space. Interval training also increases speed and alternates fast-paced bursts with jogging or walking intervals.

What is the most important skill in lacrosse?

The most important skill in lacrosse is being able to control the ball. Whether it's catching, passing, or shooting, a lacrosse player must have a firm grip and steady enough hands to execute these essential maneuvers confidently.

Does agility ladder work?

Yes, agility ladder drills improve various physical qualities, including balance, coordination, speed, and agility.

What are the best lacrosse drills to improve stick skills?

To improve stick skills in lacrosse, several drills can be used. The 'Criss Cross' drill helps to build hand-eye coordination.

The 'Throw, Catch and Run' drill works on basic passing proficiency. The 'Wall Ball' drill is great for honing accuracy and shooting strength.

Finally, 'Dodgeball Drills offers players a chance to practice dodging opponents while controlling the ball in their possession.

Do you have to run fast in lacrosse?

Running quickly is an essential component of lacrosse, allowing players to cover more ground and create more expansive offensive opportunities.

Of course, agility also plays a role in how fast a player can move around the field, but being able to sprint for short distances is essential for any lacrosse player.

Final Words

Lacrosse agility drills are an essential part of the game to ensure that you can be agile and quick on the field. Improving these skills promote eye coordination, fast reaction times, and physical well-being.

These drills can also help widen your circle of lacrosse friends. But, most importantly, when done right, agility drills can keep you safe and reduce the chances of injury while playing lacrosse.

So make sure to challenge yourself and practice regularly and safely consistently! Have fun with it!

Freddy Woods

Freddy is the heart and soul of Lacrosse Runner. As a former athlete, Freddy is very passionate about Lacrosse. He keeps up with the sport's changes and innovations and often tests the new equipment released by the leading manufacturers. Read more here