Resisted Sprint Release
Athleticism
Legend
- player
- cones
- ball
- movement path
How it works
Build explosive acceleration and top-speed mechanics using partner resistance followed by a full-speed ball-carry sprint.
What you need
- lacrosse stick
- lacrosse ball
- resistance band
- partner
- cones
Your focus
Resisted sprinting overloads the hip extensors and improves stride length and frequency. The release into free sprinting creates a contrast effect that trains athletes to feel and reproduce maximal speed mechanics with a stick in hand.
Partner wraps a resistance band around player's waist from behind.
Player cradles ball and sprints 15 yards against resistance.
Partner releases the band; player accelerates through for 10 additional yards.
Player plants, collects a ground ball left by a cone, and rips a shot. Complete 5 reps.
Goal
It's clicking when your first three free strides after the resistance releases feel noticeably faster than normal, that explosive feeling means the training is working.
Helpful cues
- Drive knees forward and pump arms hard during resistance phase
- When released, feel the acceleration, don't brake
- Transition to ground ball pickup without breaking stride
Adjust the challenge
Make it easier
Strip it back
Remove the ground ball finish; just sprint and decelerate.
UpLVL it
Add the next challenge
End with a contested 1v1 dodge after the ground ball pickup.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.