Stick Sprint
Speed & Acceleration
Legend
- player
- cones
- movement path
How it works
Sprint 20 yards with a lacrosse stick in hand, focusing on natural sprint mechanics.
What you need
- lacrosse stick
- lacrosse ball
- cones
Your focus
Introducing sprint training with a stick in hand normalizes fast running while carrying equipment. At young ages, the goal is to maintain natural sprint mechanics while holding the stick rather than developing full speed.
Place two cones 20 yards apart.
Player holds stick in dominant hand at their side.
On 'go,' player sprints from cone to cone at maximum effort.
Rest 30 seconds. Repeat 6 times, alternating the hand holding the stick.
Goal
You've got it when your sprint mechanics feel normal with the stick in your hand, arms pumping naturally, not awkwardly held to the side.
Helpful cues
- Run tall, don't lean forward too much
- Pump your free arm hard, it drives your legs
- Hold the stick at your side, don't swing it while you run
Adjust the challenge
Make it easier
Strip it back
Reduce to 10 yards; focus on a clean start only.
UpLVL it
Add the next challenge
Add a ball in the pocket and cradle while 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.