Hurdle-to-Dodge Sequence
Athleticism
Legend
- player
- cones
- ball
- movement path
How it works
Combine mini-hurdle hip mobility work with an attack dodge and finish on goal.
What you need
- lacrosse stick
- lacrosse ball
- mini hurdles
- cones
- goal
Your focus
Hip mobility and single-leg power directly support dodging effectiveness. Connecting the hurdle sequence to a live dodge-and-finish situation makes the athletic quality immediately applicable.
Set 5 mini hurdles in a line, leading toward the attack area. Place a cone (or defender pad) at the far end.
Player carries ball and steps laterally over each hurdle (lead leg, trail leg).
On the last hurdle, player accelerates into a face dodge or roll dodge around the cone (or against a passive defender pad).
Player finishes with a shot on goal. Complete 5 reps each side.
Goal
You're there when the dodge follows the hurdle sequence without a reset step, hip mobility into the dodge, no pause to collect yourself.
Helpful cues
- Drive the knee up and over each hurdle, don't clip it
- Transition from hurdle to dodge without slowing down
- Pick your shot before you start the dodge
Adjust the challenge
Make it easier
Strip it back
Step over without hurdles (use flat cones as markers).
UpLVL it
Add the next challenge
Use a live defender instead of a pad after the hurdle sequence.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.