Cradle and Sprint Circuit
Endurance & Recovery
Legend
- player
- cones
- ball
- movement path
How it works
Combine cradling and sprinting to build lacrosse-specific endurance.
What you need
- cones
- lacrosse stick
- lacrosse ball
Your focus
Lacrosse requires cradling to be automatic , even when tired and moving fast. This circuit trains the combination of endurance and stick skill needed to maintain possession under game-pace fatigue.
Set 4 cones in a square, each 10 yards apart.
Sprint cone to cone while cradling the ball.
At each cone: stop, switch hands, continue.
Complete 4 laps of the square. Rest 60 seconds.
3 sets. Track whether cradling stays tight under fatigue.
Goal
You've got it when you complete 4 laps with no dropped balls and clean hand switches at every corner.
Helpful cues
- Switch hands smoothly, don't stop to switch
- Keep the cradle tight even when you're breathing hard
- Sprint the straight sides; decelerate controlled at each corner
Adjust the challenge
Make it easier
Strip it back
Do 2 circuits instead of 4 and focus on clean hand switches.
UpLVL it
Add the next challenge
Add a pass to a wall or cone at each corner before continuing.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.