Fast Break Sprint
Speed & Acceleration
Legend
- runner
- defensive-end feeder
- ball
- lead pass
- sprint to goal
How it works
Accelerate at maximum speed from a stationary position to receive a fast-break pass and finish on goal.
What you need
- lacrosse stick
- lacrosse ball
- goal
Your focus
Fast break situations require instantaneous acceleration from a stationary or slow-moving start. Training this specific acceleration pattern , from zero to top speed with a pass reception and finish , develops the transition athleticism teams need.
Player stands at midfield, stick in hand.
Feeder with ball stands at the defensive end.
On 'go,' player sprints at maximum speed toward the offensive goal.
Feeder launches a lead pass. Player catches in stride and finishes. Complete 6 sprints.
Goal
Success is receiving the fast break pass at full stride and finishing cleanly, if you had to slow down for the catch, the acceleration wasn't there.
Helpful cues
- Drive off both legs on the first step, don't lean into just one
- Keep your eyes up to see the incoming pass without slowing down
- Catch the ball without breaking stride, let the momentum carry you to the goal
Adjust the challenge
Make it easier
Strip it back
Reduce to 30-yard sprint with a stationary catch before the shot.
UpLVL it
Add the next challenge
A trailing defender chases 3 seconds after the player starts sprinting.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.