5 Lacrosse Ladder Drills for Box-Ready Footwork

Use an agility ladder to practise precise steps, then leave it to make a lacrosse decision: move into a passing lane, receive a feed or recover into a balanced defensive position. The ladder gives you a repeatable pattern; the exit gives that pattern a purpose.

Treat this as a short coordination station, not a shortcut to game agility. A 2020 systematic review found the research on ladder training scarce and concluded that broad performance claims were premature.

Set up the station

Lay a flat ladder on a dry, nonslip surface, away from the boards and other practice lanes. Six to ten squares are enough for this suggested station. Leave several metres clear beyond the finish and room to step outside both rails. If you use tape instead, get facility permission and check that it stays flat.

Warm up before starting. One player uses the ladder at a time; everyone returns around the outside. Begin without sticks, then add an empty stick, then a ball. Use your programme’s required protective equipment for passing. Keep every drill non-contact, and stop to reset displaced rungs or retrieve a loose ball.

The first four drills use standard sequences illustrated in this ladder-drill guide, which also recommends learning slowly, alternating the lead foot and resting rather than working to fatigue. The lacrosse additions below are suggested practice adaptations.

1. One foot in each square

Start: Face down the length of the ladder, just behind the first square.

Pattern: Step left into square one, right into square two, left into square three, and continue. Each square gets one foot contact. Walk through first, then use a light running rhythm. Start the next pass with the right foot.

Checkpoint: Clear every rung without reaching far ahead or leaning down to watch your shoes. Once you know the pattern, lift your gaze toward the exit.

Add a stick: Carry it with two hands without swinging the head across neighbouring lanes. After the last square, take two normal running strides and settle into a ready position. Don’t keep taking tiny ladder steps in open space.

2. Two feet in each square

Start: Face forward behind the ladder.

Pattern: Left-right in square one; left-right in square two; repeat to the finish. These are alternating steps, not two-foot jumps. On the next pass, use right-left throughout.

Checkpoint: Both feet visit every square. Keep your shoulders steady rather than bouncing upward with each pair of steps.

Add a ball: Use a relaxed cradle while maintaining the same sequence. If the ball comes out or your feet start missing squares, slow down or remove the ball. For the hand position and control cues, see stick handling in box lacrosse.

3. Lateral two-in

Start: Stand beyond one end of the ladder, turned sideways so its length extends to your right.

Pattern: Step right into the first square, then bring the left foot into that same square. Repeat right-left in each successive square. Keep facing the same direction throughout. For the return pass, travel left with a left-right sequence.

Checkpoint: The trailing foot enters each square without crossing over the lead foot. Keep your knees comfortably bent and your torso controlled.

Box connection: Once both feet clear the final square, widen into a comfortable defensive stance. Ladder spacing is not your defensive stance width. Use separate defensive footwork drills to practise maintaining position against a moving attacker.

4. Forward in-in, out-out

Start: Face forward behind the ladder.

Pattern:

1. Step left, then right, into square one.
2. Step left outside the left rail and right outside the right rail, level with that square.
3. Step left, then right, into square two.
4. Repeat the same in-in, out-out rhythm to the finish.

Repeat with the right foot leading all four contacts.

Checkpoint: Step rather than hop. Your outside placements should clear the rails without becoming a wide lunge. Say “in-in, out-out” aloud if the sequence breaks down.

Add a stick: Repeat with an empty stick before carrying a ball. Keep the hands relaxed enough that the foot pattern does not turn into a rigid, exaggerated cradle.

5. Two-in to a reactive exit and catch

Set up: Put two cones roughly two metres beyond the finish, one diagonally left and one diagonally right. A feeder stands farther ahead with a clear view of both receiving spots.

Action: Complete the forward two-in pattern. As you approach the last square, the feeder points left or right. Finish clearing the ladder, move toward that cone and present your stick. The feeder passes only once you are clear of the ladder and looking at the ball. Catch, regain balance and return the pass.

Checkpoint: Respond to the signal rather than choosing your exit early. A clean pattern followed by a rushed, unbalanced catch is not a successful repetition.

The Canadian Lacrosse Association’s box coaching manual teaches presenting the stick as a target, watching the ball enter and cushioning the catch. Keep those cues even when the feet are moving.

Use a short progression

For one station, choose two patterns, not all five. Try two passes with each lead foot or travel direction, walking back and resting about 30–45 seconds as needed. Then finish with four reactive exit-and-catch repetitions.

Beginners can use four squares and omit sticks. Progress when you can repeat the sequence cleanly on both sides: add the stick, then the ball, then the exit signal. Change only one demand at a time. If rungs are repeatedly kicked or catches become hurried, reduce the difficulty rather than racing the next repetition.