110 Yards of Fury: Next Level Lacrosse

November 25, 2011
by Justin

The game of lacrosse is a sport that is of historical proportions. People were playing it as early as the fifth century. This American-made sport is steeped in tradition; lacrosse is truly one of America’s original games. It doesn’t matter what sport you play, your game starts with the fundamentals. In Lacrosse, you can’t survive without a great foundation in speed and hand-eye coordination. Whether you are trying to get recruited at the university level, or you just want to dominate your high school’s conference this year, I have some drills that will get you to your desired destination.


Agility Ladder

The stride run

In this drill, you want to run through the agility ladder, touching your feet in every other box. Be sure to run through every box as fast as you can.


The speed run

Run through each box as fast as possible, touching both feet down in every box.


The icky shuffle

Start with one foot inside of the box. You should be standing on the side of the latter. Take a lateral step, placing both feet inside the box at one time. The next move is to take the original foot inside the box, and place it outside of the ladder on the opposite side that you initially started with. Once that move is executed, the next progression is to move forward until you finish the ladder.


The in and out shuffle

Start with both feet facing the ladder and put your left foot in, following with your right foot. Once both feet are in, step laterally with your left foot outside of the box, bringing your right foot along with you as you move laterally. Once you’re finished going that way, continue on the other side, moving in the opposite direction.


Here is Corey Crane showing you the entire set of drills:





Hand-Eye Coordination

Lateral hand-eye drill

The hand-eye coordination drills are simple yet effective. Get yourself in the ready position with your stick, and have your workout partner throw balls to you while you move laterally from side to side. To add variation to this drill, have your workout partner throw the balls in a sporadic pattern. You’ll need about three balls for this drill. Once you secure each ball roll them back to your partner. Do this workout until failure.


Here’s an example of the drill being properly executed:




Tretiak Shuffle

This drill is done with two tennis balls and a wall. Bounce each ball up against the wall, while tracking the movement. Try to switch hands and be sure to use both hands equally. To bring this workout to another level, incorporate a lateral shuffle, one foot at a time as you catch each ball.


Here is the drill in its entire splendor:




These drills should be effective in adding strength to your fundamental repertoire. Every great journey begins with a step, so as your progress and the drill becomes easier, search for more challenging exercises. The only limit your skill has is the limits you place upon yourself. This is 110 yards of Fury, and I’m Yorick Hempstead signing off.




Yorick Hempstead is an ex-college athlete who is a sports blogger for Scoutme.com. He is always talking sports on twitter @HempsteadHuddle.

Create Your FREE Profile

First Name: *
Last Name: *
e-Mail: *
I am a: *
Captcha code: *