3-2-1 Recovery Run
Endurance & Recovery
Legend
- player
- cones
- ball
- movement path
How it works
Build aerobic endurance and recovery speed by completing a descending interval run while maintaining stick skills.
What you need
- lacrosse stick
- lacrosse ball
- cones
- timer
- wall
Your focus
Descending interval training challenges the aerobic and anaerobic energy systems progressively. Maintaining stick skills throughout trains players to manage fatigue while still performing technically , a direct game demand.
Set up a 50-yard shuttle.
Sprint shuttle for 3 minutes (hard effort). 90 seconds active recovery (walking, cradling slowly).
Sprint shuttle for 2 minutes. 60 seconds active recovery.
Sprint shuttle for 1 minute at maximum effort. No rest after, go directly into 10 wall ball passes.
Goal
Success is running the full 12-minute weave without anyone stopping, the team endurance is measured together, not just individually.
Helpful cues
- The 3-minute block builds base; the 1-minute block builds fight
- Active recovery means movement, never stand completely still
- The wall ball at the end must be accurate, fatigue is not an excuse for sloppy passing
Adjust the challenge
Make it easier
Strip it back
Reduce to 2-1-30-second intervals.
UpLVL it
Add the next challenge
Add a ground ball pickup at each cone turnaround during the sprint blocks.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.