Lacrosse Zig Zag Pass

The most effective lacrosse drills tend to be the drills that are both intense and multi-functional. If players can elevate the heart rate, drive the muscles of the legs and core, and work on their passing and cradling skills all at the same time, a given drill can cover an enormous amount of ground and help teams make the most of the time they spend in each practice session.

Lacrosse passing drills like this one—called the lacrosse zig zag pass—serve as powerful, multipurpose drills that can take both teams and individual players to the next level. This drill helps players build agility with quick stops, patter steps and short, explosive sprints. But it also helps players focus on stick handling skills, like passing and cradling. With the added tension of the Kbands resistance bands in place around the upper legs, players can also drive the heart rate up and work on strength building in the muscle groups that matter most in the game of lacrosse—the core, hip flexors, and quads.

Coaches who work this drill into a regular training program should encourage lacrosse players to focus and give their all to the drill from beginning to end. In fact, this drill is usually more effective if it’s executed by smaller groups, so each player can stay in motion for a greater percentage of the exercise. Teams should divide into groups of about four to five players each, and coaches should create a cone set-up for each group.

Lacrosse Zig Zag Pass Drill: Setting Up the Drill

This drill will require a few minutes of set-up, and will make use of a few sets of speed and agility cones and some space on the field. Each participant will also need a complete set of standard lacrosse equipment including a stick, and also a pair of Kbands resistance bands that can be attached to the upper legs after players have finished stretching and warming up.

While players are warming up and setting up the Kbands, coaches can arrange about seven to nine agility cones in two parallel rows for each group. Players will move from one side of the line to the other in a zig zag motion, so advanced players can benefit from a wider layout while beginning and younger players should work with cones that are placed a little closer together. In both cases, the turn players execute at each cone should follow a 45 degree angle, and the entire drill should cover about 15 to 25 yards of space. Once the cones and bands are in place, players can assemble at one end of the double line.

Lacrosse Zig Zag Pass Drill: Executing the Drill

At the starting signal, each player will begin at the first cone in the series and sprint toward the next in a zig zag pattern. At each cone, the athlete will arrest the motion with a quick patter step, rotate 45 degrees, and then work hard to gain ground on the sprint to the next cone. Agility and foot placement will be central elements of speed in this drill, and so will the launch as players leave each cone and return to a full sprint.

As they recover their speed and regain ground, athletes should concentrate on knee drive. Working against the resistance of the bands will be a challenge, but as players explode out of the stop and drive the knee, they’ll be building strength and reflexes that will come into play when the bands are removed.

Athletes should also concentrate on keeping the chest elevated and the center forward as they enter the dig phase and drive the lower body to the next cone. Coaches should quickly step in and correct players who tend to reach out with the starting leg rather than engaging the drive center in the hips and core.

Lacrosse Zig Zag Drill: Passing and Stick Position

A quick passing sequence will take place as players reach one of the cones close to the end of the drill sequence (teams can establish a cone before the drill begins). During the first several sprints, athletes will concentrate on knee drive, balance, agility, and holding the stick in a cradling position. The ball will be carried during these initial sprints, and while they work on quick stops and direction changes, players will also need to concentrate on keeping the stick elevated and under control. They’ll also need to move the stick to the outside hand at each direction change. The arms should stay relaxed, and the stick should be positioned high and light in the palms of the hands.

As each athlete nears the end of the sequence, he’ll execute a quick pass at the chosen cone and deliver the ball to a partner waiting outside of the cone set-up. This will require control and concentration as well as passing skill. After passing the ball with speed and accuracy, players will continue the sprint through the cone series. Then the next player in line will pick up a ball and execute the same pattern.