Work-Rest Cradle Intervals
Endurance & Recovery
Legend
- player
- cones
- ball
- movement path
How it works
Complete alternating work-rest intervals (30 seconds on, 30 seconds off) of medium-intensity cradling runs.
What you need
- lacrosse stick
- lacrosse ball
- cones
- timer
Your focus
Interval training is the most effective aerobic conditioning method for lacrosse players. Teaching the work-rest format early builds an understanding of energy system management that pays dividends at every future level.
Set two cones 40 yards apart.
Work interval (30 sec): player sprints between cones cradling the ball.
Rest interval (30 sec): player walks and does active recovery breathing.
Complete 6 work intervals. Track number of cone-to-cone trips during each work period.
Goal
It's working when your passing accuracy and catch rate in the last 2 minutes of the block matches the first 2, skill holding under fatigue is the real test.
Helpful cues
- Work hard during the work interval, the rest is coming
- During recovery, slow your breathing: long breath in, longer breath out
- Track your reps, see if you can maintain the same output on rep 6 as rep 1
Adjust the challenge
Make it easier
Strip it back
Reduce to 20-second work intervals with 40-second rest.
UpLVL it
Add the next challenge
Increase to 45-second work intervals with 15-second rest.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.