Like many sports, Lacrosse requires speed, solid footwork and a high level of agility. Cone drills are simple exercises that will help to build quick feet, acceleration and change of direction. KingSportsTraining has created an excellent video series clearly demonstrating 10 effective cone drills to help increase your speed and agility.
X-Drill
The X-Drill works multiple sports postures; change of direction, change of footwork and change of angle.
123 Back
This is a reaction drill that you can do with a training partner or coach. The goal is to react with speed and sprint to the correct cone. You have to think and accelerate, this is a great way to simulate the defensive aspect of sports. The video shows how to set up the drill and how to perform it.
3 Cone / L-Drill
The 3 Cone or "L-Drill" is one of the most popular combine drills used to measure speed and agility. This drill requires multiple changes of direction in a small space. For more info, check our blog on the in depth instructions on this drill here.
Pro Agility Shuttle
Also known as the 5-10-5, this is the most popular combine drill used to measure quickness and agility. This drill require 3 cones, with a series of complete changes of direction. See our in depth technique training on this drill here.
Run-Shuffle-Run
The ability to transition in and out of a lateral shuffle is very important in sports like baseball, tennis, basketball and football. This drill works on getting in and out of this position with speed.
Cone Alley v.1
There are three versions of cone alley, all with the same cone set up. The first version works on getting in and out of the back pedal with a slight angle.
Cone Alley v. 2
Version 2 of cone alley adds a hip rotation by cutting in and out of a cross over. All three versions of Cone Alley work great with the OverSpeed Trainer 360 for added training.
Cone Alley v.3
Version 3 of cone alley adds a lateral shuffle to a spring and crossover run. This is a highly dynamic drill for all sports.
Staggered Shuttle
The staggered shuttle is an abbreviated version of the pro agility shuttle. This is a quick change of direction that forces you to get your footwork set into a powerful position.
Run-Shuffle-Shuffle-Run
A shorter version of Run-Shuffle-Run, you are working on changing direction with a lateral shuffle. This is another great drill for defensive players and has added training effectiveness when used with the OverSpeed 360 Training Cable.
