I love cone drills. They can be as simple or as complicated as your imagination. Make a triangle, square, circle, semi-circle, or a bunch of zig-zags and you have a ready-to-go speed and agility drill.
If you want to build quick feet, acceleration, and fast changes of direction you need to implement cone drills in your conditioning program. Lacrosse requires long-distance endurance, but playing offense and defense require more than endurance. They require being able to turn on a dime, sprint eight yards, catch the ball, turn around, and rip a shot. Practice the cone drills below and the cone drill PDF above, and you will see your speed and change-of-direction improve each month.
Remember to check out the Warm-Up and Agility Ladder Drill posts for a complete workout. Start with a warm-up, use the agility ladder, and wrap up with four to five cone drills repeated at least three times each. Follow that up with some easy stretching to cool your body down and you’ve done a quick conditioning workout that will pay off big time during the season.