| Offensive Specific Agility Drills |
| By: Tom Howley
Originally Published in: Complete Conditioning for Lacrosse Provided by: Human Kinetics Purpose This drill develops offense-specific agility skills. Setup Use six cones to set up a rectangle that is 10 yards long by 5 yards wide. (Place two cones 5 yards apart at the base of the rectangle, two cones 5 yards apart in the middle, and two cones 5 yards apart at the top.) Start in a two-point stance on the inside of the bottom right cone. Procedure • Sprint to the middle right cone. • Make a loop around the middle right cone and sprint to the top left cone. • Pivot on the right foot at the top left cone and sprint through the middle left cone (figure 5.38). • Repeat in the opposite direction.
BOW TIE SIX-CONE DRILL Purpose This drill develops offense-specific agility skills. Setup Use six cones to set up a rectangle that is 10 yards long by 5 yards wide. (Place two cones 5 yards apart at the base of the rectangle, two cones 5 yards apart in the middle, and two cones 5 yards apart at the top.) Start in a two-point stance on the outside of the bottom right cone. Procedure • Make a diagonal cut to the middle left cone. • Make a loop around the middle left cone, keeping the center of gravity low during the turn. • When the loop is completed, make another diagonal cut and finish through the top right cone (figure 5.39). • Repeat in the opposite direction.
DOUBLE DIAGONAL SIX-CONE DRILL Purpose This drill develops offense-specific agility skills. Setup Use six cones to set up a rectangle that is 10 yards long by 5 yards wide. (Place two cones 5 yards apart at the base of the rectangle, two cones 5 yards apart in the middle, and two cones 5 yards apart at the top.) Start in a two-point stance on the outside of the bottom right cone. Procedure • Cut diagonally to the middle left cone and make a loop around the middle left cone. • Sprint to the middle right cone, pivot on the right foot, and go around the middle right cone. • Make another diagonal cut toward the top left cone and finish through at full speed (figure 5.40). • Repeat in the opposite direction.
INSIDE FIGURE-8 SIX-CONE DRILL Purpose This drill develops offense-specific agility skills. Setup Use six cones to set up a rectangle that is 10 yards long by 5 yards wide. (Place two cones 5 yards apart at the base of the rectangle, two cones 5 yards apart in the middle, and two cones 5 yards apart at the top.) Start in a two-point stance on the inside of the bottom right cone. Procedure • Sprint to the inside of the middle right cone. • Make a figure-8 cut around the middle right cone (right turn) and continue to the middle left cone (left turn). • Make a diagonal cut toward the top right cone and sprint through the top right cone at full speed (figure 5.41). • Repeat in the opposite direction.
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Offensive Specific Agility Drills
