5-Star Footwork, 5-Star Keys with WPLL Command's Julia Braig


This article appears in the July/August edition of US Lacrosse Magazine, a digital-only publication available exclusively to US Lacrosse members. Join or renew today for access to this 96-page edition, which includes immersive and interactive features as well as video tips from professional players. Thank you for your support!

Virtual training is all the rage these days. Whether through Zoom, YouTube or Instagram, the resources to connect players and coaches despite their physical separation have surged. US Lacrosse even established a digital emporium, Lax at Home, loaded with drills, at-home workouts, stick-skill exercises, e-learning and development opportunities to keep members active and connected during the pandemic. 

For more than a decade, US Lacrosse Magazine has provided the platform for some of the sport’s top players to share tricks of the trade. We went next level for this digital-only edition. Seven elite professional and U.S. national team players put on a clinic for our cameras at US Lacrosse’s Tierney Field in Sparks, Md. These next several pages are chock full of tips and drills for youth and high school players, including embedded videos. 

We are here to help you get ready to get back on the field. For more ways to train on your own, visit uslacrosse.org/lax-at-home. Next up in our digital-edition how-to series is Julia Braig.

Julia Braig
Maryland '19 / WPLL Command

5-Star Footwork

1. Set up six cones 

Place them in a star pattern: one up top, three across the middle and two behind.

2. Start at center cone 

Shuffle right and then left (bypassing the center cone). Return to center.

3. Drop step 

Pivot and open your hips at the center cone. Shuffle to the rear right cone and return.

4. Approach top cone 

Break down your steps.

5. Backpedal 

Retreat to the center cone, then drop step. Open your hips to your left, shuffle to the rear left cone and return. 

5-Star Keys

1. Get low

Touch each cone to get used to dropping your center of gravity.

2. Start without a stick

Focus on footwork and body positioning.

3. Progression

Add a stick and partner. React as your partner calls out the coordinates, telling you which cone to go to.

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