Lacrosse Training - Running Drills to Improve Speed

Speed training is important, and some players are naturally faster than others, but you can improve your speed through conditioning and strength training.

For conditioning, set a goal of running one to two miles three times a week, ideally throughout the year but definitely three months before the start of your season. If you haven't been running frequently, I wouldn't try to make a time in this range the first time out, but it is a good milestone to gradually work toward.

Sprinting drills are extremely important for developing quickness, agility and fast feet. Set two cones or pick two landmarks 10 yards apart, and sprint back and forth between them as many times as you can in 30 seconds. Rest 30 seconds and repeat.

Lateral drills, such as pushing side to side off one foot to another while running forward, will help develop muscles needed to execute a good dodge or maintain good positioning as a defender.
To strengthen your legs, deep-lunge walk for 15 yards.

As for dodging defenders, practice split or face dodges using a trash can as an imaginary defender.

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