5-10-5 Shuttle with Switch Hand
Agility & Change of Direction
Legend
- player
- cones
- movement path
How it works
Execute a 5-10-5 shuttle run while switching cradle hand at each cone.
What you need
- lacrosse stick
- lacrosse ball
- cones
Your focus
Forcing a hand switch at direction changes trains ambidextrous stick skills under athletic stress. This mirrors game situations where a player must protect the stick from a defender after a cut.
Place three cones in a line, 5 yards apart.
Player starts at the middle cone, sprints 5 yards right, touches cone, sprints 10 yards left, touches cone, sprints 5 yards back to middle.
Switch cradle hand each time the player touches a cone.
Complete 6 reps, alternating starting direction.
Goal
It's clicking when the hand switch happens at each cone without losing stride or cradle control, you're not stopping to switch, you're switching while moving.
Helpful cues
- Plant hard off the outside foot at each turn
- Switch hands before you accelerate, not during
- Keep your shoulders square to the line of travel
Adjust the challenge
Make it easier
Strip it back
Allow the player to stop briefly at each cone to switch hands.
UpLVL it
Add the next challenge
Defender mirrors the movement from the opposite end, adding time pressure.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.