Defender Outlet Sprint
Clearing
Legend
- player
- cones
- movement path
How it works
Practice the defender outlet run, sprinting from the defensive zone to an open clear lane after receiving an imaginary pass from the goalie.
What you need
- cones
- lacrosse stick
- lacrosse ball
Your focus
Defenders who know where to run on a clear , and get there fast , give the goalie a clean outlet and relieve defensive pressure. This drill trains the sprint angle and the ready-body arrival that makes the outlet work.
Start on the defensive crease line. Place an outlet cone at midfield left.
On signal, sprint from the crease to the outlet cone, read the imaginary ride.
Arrive at the cone in a balanced stance, stick ready to receive.
Cradle twice, then drive upfield to the midfield line.
8 reps, alternate left and right outlet positions each rep.
Goal
You've got it when you reach the outlet cone balanced and body-open within 4 seconds of the signal on all 8 reps.
Helpful cues
- Get width before you get depth, run toward the sideline first
- Arrive with your body open to the field, don't face the sideline
- Stick ready before the ball arrives, not after
Adjust the challenge
Make it easier
Strip it back
Jog the outlet path and focus on the arrival body angle.
UpLVL it
Add the next challenge
Alternate left and right outlet positions each rep, build both sides equally.No account needed
Build a practice plan
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