Solo Outlet Sprint
Ride & Clear
Legend
- player
- cones
- movement path
How it works
Sprint to the correct outlet position on either side of the field to receive a clear from the goalie.
What you need
- 2 cones
- lacrosse stick
Your focus
Clearing success depends on attackers and midfielders sprinting to the correct outlet before the defense can close. This drill builds the explosive first step and proper outlet angle that make the clear work.
Set two cones 15 yards apart near the midfield line, one on each side of the field.
Start at the center circle.
Parent calls "left" or "right." Sprint full speed to that outlet cone.
Arrive with stick ready and body open to receive a pass.
Jog back to center. Repeat 10 reps, alternating sides randomly.
Goal
You've got it when you reach the correct outlet cone in under 3 seconds from the call on 9 of 10 reps.
Helpful cues
- First step is explosive, no drift start
- Run to space, not toward the goalie
- Arrive open, body facing the field, not the sideline
Adjust the challenge
Make it easier
Strip it back
Parent calls the side before you're in position, gives time to read.
UpLVL it
Add the next challenge
Parent calls the side while you're already running, must change direction mid-sprint.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.