First Step Burst
Speed & Acceleration
Legend
- player
- coach / parent
- ball
- movement path
How it works
Develop explosive first-step acceleration in multiple directions while holding a lacrosse stick.
What you need
- lacrosse stick
- lacrosse ball
Your focus
First-step quickness is more game-relevant than top-speed in lacrosse because most sprints are 5-15 yards. Developing an explosive first step in multiple directions with a stick in hand builds the athletic skill that translates most directly to both offense and defense.
Player stands in an athletic ready position with stick in hand and ball cradled.
Coach points in a direction: forward, left, right, or backward.
Player explodes off their first step in the pointed direction for 5 yards, then decelerates.
Reset and repeat. Complete 20 direction bursts with varied signals.
Goal
It's working when your first step in any direction feels sharp, not a lean-and-drift start, but a push-and-go start.
Helpful cues
- Your first step drives into the ground, push, don't pull
- Low body angle on the first step = more horizontal power
- Keep the stick close to your body on the explosive start
Adjust the challenge
Make it easier
Strip it back
Coach calls the direction verbally ('left!') rather than pointing.
UpLVL it
Add the next challenge
Delay the signal by 0.5 seconds after a fake signal in the opposite direction.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.