Game version
Cone-call game: a partner calls a cone and you move to it with a smooth start. Swap callers and rest fully.
Fast Break Runs
Sprint into a 4-on-3 fast break shape and finish with a shot, the way games flip from defense to attack.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Start at midfield with three teammates.
Core: 10. Aim for a smooth start, not a faster time.
- Ages
- 14 and up
- Time
- 15 min
- Players
- 4 or more players
- Space
- Yard or field
- Bring
- Lacrosse sticks, balls, goal, 4 or more players
- Level · skill
- Advanced · Speed & Athleticism
The steps
How it works
- Start at midfield with three teammates.
- Sprint to set a four-player box near the goal.
- Move the ball quickly and shoot within 8 seconds.
- Rest 90 seconds; do 6 breaks.
Coaching point
Sprint to your spot, ball moves fast.
Safety: Warm up first. Stop if a muscle feels tight.
Make it fun
Play it, don't drill it
Challenge
Pick a distance: Less (5 yards), Core (10), More (15). Aim for a smooth start, not a faster time.
Story
You are a deer bounding through the forest.
My best
Beat your own count
Aim for a smooth start, not a faster time. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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