Coaches send all four lines (lanes) at once, beginning at walking speed, with outside players having a head-start and middle players trailing behind; progressing to 50%, 75%, 90% and 100% speed.   It can also be effective to run the first few reps without a ball (to get a feel for the spacing); or conversely (for beginners), using a basketball instead of a lacrosse ball.

Play starts with the coach passing a ball to any of the lines.  Players should follow their transition principles, getting the ball to the middle lane (criss-cross or pass) if it's not there already.  The object of the drill then becomes for players to run all 4 lanes, timing their cuts and maintaining their spacing; finishing with a a quality shot.  Coaches may also issue commands while players are running up the floor, to mimic situations that may arise while breaking out of the defensive zone (fast-break, pressure, running it deep, etc.).  

Players should stay on their proper floor side in the opposite end, switching from inside line to outside line and vice-versa.

Variation #2 (7 min):  "Scrambled."  Same as any of the above, except players are randomly distributed throughout the lines instead of starting on their proper floor side.  Players are then forced to read the situation and execute the transition with one or MULTIPLE PLAYERS beginning on their wrong floor side (which happens quite a bit in games).  (Draw Diagram).

Variation #3 (7 min):  "No Drops/No Misses Game."  For every ball that is dropped and/or misses the net during the drill players will have to sprint from one side-board (or end-board) to the other.  For every goal that is scored, one sprint is removed from the total, with goalies having to run if the players keep their sprint total at or below zero.