Zig Zag footwork drill
The Zig Zag Drill is an excellent way to develop footwork for both the defenses and offense.
Setup:
Set up 6-8 cones in a zig-zag pattern, spaced about 5-7 yards apart. Adjust spacing based on player skill levels and age groups.
One offensive player starts at the first cone with a lacrosse stick and ball.
One defensive player begins parallel to the offensive player, a few feet away.
Offensive Player Objectives:
Zig-Zag Movement: The offensive player runs toward the first cone, plants their outside foot, and switches hands while keeping their body low and controlled.
Roll Dodge: As they reach each cone, the offensive player performs a roll dodge, ensuring their back is to the defender and they maintain possession of the ball.
Accelerate Between Cones: After the roll, they explode out of the turn, accelerating toward the next cone.
Stick Protection: The offensive player keeps their stick protected throughout the drill, using their body as a shield.
Defensive Player Objectives:
Footwork: The defender mirrors the offensive player, focusing on proper foot positioning and staying low to react quickly.
Drop Step: As the offensive player changes direction, the defender executes a drop step to maintain proper defensive positioning.
Body Position: The defender ensures they are always have a good base and use proper footwork as they move with the offensive player
Poke Checks: During the drill, the defender practices timed poke checks to disrupt the offensive player’s rhythm without overcommitting.
Benefits:
Offensive players develop agility, hand switching, and stick protection under pressure.
Defensive players improve their ability to react to dodges, maintain proper positioning, and execute checks.
Note: This is a great drill for the players to do while you are working with the goalies
