Acceleration Complex
Speed & Acceleration
Legend
- player
- coach / parent
- ball
- movement path
How it works
Build maximum speed and acceleration using a contrast training complex (resisted + assisted + free sprint) with ball in hand.
What you need
- lacrosse stick
- lacrosse ball
- cones
- resistance band
- partner
Your focus
Contrast training is the most effective method for developing peak sprint speed. Alternating between resisted, assisted, and free sprints within the same session creates a post-activation potentiation effect that unlocks maximal speed outputs.
Rep 1 (Resisted): Partner holds resistance band at waist; player sprints 20 yards with resistance.
Rep 2 (Free): No band; player sprints 20 yards with maximum effort.
Rep 3 (Ball): Player sprints 20 yards while cradling a ball and executes a pass at the end to a waiting receiver.
Rest 90 seconds between complexes. Complete 4 complexes.
Goal
It's clicking when your free sprint after the resistance release feels significantly faster, that contrast feeling is the training effect. If you feel it, it's working.
Helpful cues
- Feel the difference between resisted and free, the free sprint should feel electric
- Bring that feeling from the free sprint into the ball sprint
- The pass at the end must be accurate even at top speed, that's the skill demand
Adjust the challenge
Make it easier
Strip it back
Eliminate the resisted rep; just alternate free sprint and ball sprint.
UpLVL it
Add the next challenge
Add a 5-10-5 agility pattern before the ball 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.