5 on 4 slow break practice drill draw dump

Simple Square Running SAQ Drill

Use this simple Speed, Agility and Quickness Drill with your lacrosse players to develop athleticism plus get some conditioning work done at the beginning of practice!

Speed, Agility and Quickness (SAQ) work is just as important for your beginning youth players as it is for high-performance college and pro athletes in any sport. Developing well-rounded athletes is one of the most important things you do as a youth or high school lacrosse coach.

Teaching SAQ and Athleticism doesn't have to be difficult if you don't have a lot of experience in this area. Just like the fundamentals of scooping, catching or throwing, your players also need lots of practice developing the fundamentals of operating their own arms and legs as fast as they can- running, stopping, turning, jumping, etc.

Start this drill without sticks or balls so your players can focus just on running hard. After a few times, give them sticks and balls to practice cradling and carrying while they run.


square running speed agility quickness saq drill

Figure 1.) Set up cones in a square roughly 10 yards apart. Start your players at one corner of the square.

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  • Keep the Drill moving! Once the first player in line reaches the first cone, send the next player in line. Fast reps, fast action.
  • Reverse Directions: From the same corner, have your players go the opposite direction, starting with a SIDE SHUFFLE to the right.
  • Time your drills for your players' age and attention span. Stretching, SAQ and conditioning shouldn't take more than 10-15 minutes at the beginning of your practices.