T-Drill with Ball
Agility & Change of Direction
Legend
- player
- cones
- ball
- movement path
How it works
Complete a T-shaped agility course while maintaining possession of the ball.
What you need
- lacrosse stick
- lacrosse ball
- cones
Your focus
The T-drill develops lateral quickness and forward-backward transitions, mirroring real game movements. Holding a stick during the drill forces the player to manage balance and coordination simultaneously.
Set cones in a T shape: one at base, one 10 yards ahead, one 5 yards left, one 5 yards right.
Player sprints forward to center cone, shuffles left, shuffles right, shuffles back to center, then backpedals to start.
Cradle the ball throughout the entire pattern.
Complete 4 reps with 30 seconds rest between.
Goal
Success is completing the full T-shape without breaking your cradle, the ball stays in the stick through every direction change, not just the straight lines.
Helpful cues
- Stay low in your athletic stance during shuffles
- Do not cross your feet on lateral movements
- Keep the cradle tight so the ball stays secure
Adjust the challenge
Make it easier
Strip it back
Walk the pattern first, then progress to jogging speed.
UpLVL it
Add the next challenge
Add a pass to a coach at the top cone before backpedaling.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.