Quick Reflexes and Speed Drills
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This drill is ideal for improving reaction speed, agility, and decision-making in young players. Additionally, it can have an educational component by incorporating basic concept learning alongside physical activity.
Drill Objective
Develop quick reaction time and the ability to respond to verbal stimuli.
Improve movement speed and reflexes.
Encourage focus and competitiveness in a fun way.
Incorporate an educational element when working with younger players.
Required Equipment
1 lacrosse ball.
A designated area for the activity.
Drill Development
Setup:
Two players stand facing each other with the ball placed on the ground between them.
The coach or a teammate will give instructions.
Drill Execution:
The coach calls out words that can be body parts (for younger players) or more complex concepts (for older players, such as even and odd numbers, colors, directions, etc.).
Players must touch the mentioned body part with their hands (e.g., “knee,” “shoulder,” “elbow,” etc.).
At an unexpected moment, the coach shouts “ball!” and the fastest player must pick up the ball and sprint toward a designated safe zone.
The other player tries to tag her before she crosses the safety line.
Game Rules
The player who grabs the ball and crosses the safety line without being tagged earns a point.
If the defender tags the player before she crosses the line, the defender earns the point.
Multiple rounds can be played with player rotation to ensure everyone participates.
Drill Variations
For younger players: Include simple commands like colors or shapes to reinforce learning.
For advanced players: Use more complex instructions, such as quick math equations or commands in English/Spanish.
Modified escape: Instead of running straight, the player must perform a cradle before crossing the safety line.
Drill Benefits
Improves reaction speed and decision-making under pressure.
Develops essential motor skills and enhances execution speed.
Reinforces learning in younger players in a fun and dynamic way.
Increases competitiveness in an engaging manner and motivates players to improve their quickness.
This drill is a great option to include in warm-ups or as a fun activity during women’s lacrosse training sessions. Try it out and watch your players improve their speed and focus!
