New York Lizards Blog

How to Improve Lacrosse Footwork in 3 Steps

Posted by Tom Hallissey on Apr 27, 2018 10:00:00 AM

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In the fastest game on two feet, quickness and agility can be a real difference-maker. In order to stay ahead of the competition, athletes typically work all year round to improve their footwork. If you would like to make yourself a more complete player, try practicing one or all of these lacrosse footwork drills.

3 Lacrosse Footwork you can Practice Anytime

1)      Jump Rope

Jump rope is not only for boxers and young children. It is a common activity that is used to improve lacrosse footwork. With regular practice, jump rope can help anyone increase quickness and agility.

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The only piece of equipment you need is a long rope, which you can buy in almost any sporting goods store. To get started, hold the rope by both hands and twirl it around your body as you jump over it. Once you get the hang of the motion, you can try more complicated movements, like these three:


In this simple variation, you skip side-to-side while jumping over the rope. This will help develop lateral quickness that you can use in lacrosse dodging.

Ali Shuffle

In this more advanced exercise, you switch the positioning of your feet as you jump rope. Start with one foot forward and the other back. In between each swing of the rope, alternate the positions of your feet. This drill will improve your backpedaling skills, which are crucial to playing good defense.


Twisters helps improve your body control and speed when changing directions. In this jump rope exercise, you will rotate your lower body so that your hips, knees and toes turn left and right, while your upper-body stays in place.

2)      Ladder Drills

Ladder drills are an easy and effective way to improve your lacrosse footwork. You can use different drills to target different types of sports movements, like side-to-side, forward or backwards.

To get started, tape off an area on the ground that resembles a ladder. Then, stand at the far end. Next, put one foot in one section of the ladder and then add the other foot to the opposite space. Finally, move upwards through the ladder at a quick pace.

Exercises you could do on a Ladder

  • Single-leg forward hops
  • Lateral jumps in and out of ladder spaces
  • Horizontal jumps

3)      Step Drills

Many athletes also practice step drills to improve lacrosse footwork. Step drills can be done side-to-side or front-to-back.

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First, stand in front of a step or elevated object. Then, step up on the platform with one foot. Next, lift up your other foot. After that, step back off the elevated object one foot at a time. Once you get the hang of the motion, you can try variations, like moving side-to-side or backwards.

If you practice these footwork drills regularly, you will become not only a better lacrosse player, but also a better athlete.

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Topics: Player Development, Lacrosse Conditioning