12-14 Lacrosse Drills
228 drills for 12-14 lacrosse players. Browse by skill focus and add them directly to your practice plan.
Continuous Crease Roll and Top 8M Defense
Drill Description This is a fast-paced defensive drill that gives defenders repeated reps defending crease rolls and 1v1s from the top of the 8M. Balls are placed behind the GLE and at the top of the 12M, with attacker lines at both locations. One defender lines up on the GLE at the hash next to the crease. The attacker behind the GLE goes first and chooses which side to roll. As soon as a shot is taken or the ball becomes dead, the attacker at the top of the 12M is immediately released. The defender must recover quickly, approach with shooting space awareness, slow the attacker, and force her outside. The drill runs continuously at a high tempo.
Waterfall
4 lines, 2 on each side of the field (full field drill), at the 20's and 40's, passing across the field all the way down. Start with a clear and end with a shot. Can progress to place defense along field in the middle.
Triangle Passing
Setup: Set up 4 cones in a square (10–12 yards apart). Groups of 3 players per square, one ball per group. One cone stays open. How it Works: The player with the ball passes to the teammate cutting out from her cone. The player who didn’t pass or catch cuts into the middle, then out to the open cone. The next pass leads her to that open cone. Keep the ball and players moving in rhythm. After several rounds, switch hands and repeat in the opposite direction. Focus: - Lead passes to moving targets - Clean stickwork and timing of cuts - Communication between passers and cutters - Quick feet and balanced movement
Line Drills
Two lines face each other, the player at the head of one line has the ball. The first two players in each line run towards each other and the player with the ball passes to the other. When the ball is received, the next player in the first line comes out and the ball is passed again. After each player's turn is finished, they run to the end of the line to which they threw. Variations: Add defense. After a player passes the ball, he immediately plays defense against the person he threw to. - Underhand throws. - Ground balls - Left-handed - Make more than one set of lines doing the drill with 6 players to a set.
Diamond 1v1s
Set up cones in a diamond around half the field. Set up 1 cone and another cone 5-7 yards inside. Offensive and defensive players line up at each cone with balls. The defensive player starts on the outside, offensive player on the outside. On the whistle, players exchange, coach throws a ball to offensive player and offensive player dodges to the goal against defensive player. Focus on good approaches for defense and hard dodges & separation for offense.
Static Stretch
Have players line up or form a circle and perform a series of static stretches to cool down and improve flexibility. Examples include standing stretch down, reaching down with legs apart, leaning to the right or left, seated right or left leg stretches, and butterfly stretches. Hold each stretch for 15–30 seconds, focusing on controlled breathing and proper form.
4 Corner Motion Drill
- Set up lines in each corner of the 8-meter. Start with the ball in a top corner. - The top player dodges tries to dodge, then passes to the low girl on her side. - The low girl catches with her outside hand and quickly passes across to the opposite low girl. - That player hits the same side high girl cutting to cage for a shot. - Emphasize quick ball movement, accurate passing, and timing the cut so the pass meets the cutter in stride. Rotate after each rep so everyone gets reps at each spot.
3 Second Drill
Set two lines of players on opposite wings with a feeder at the middle. 3 Players start on the crease and break when ball is rolled. A ball is rolled to the first player, who scoops it, quickly surveys the field, and either catches and shoots or attacks the backside. After the first attempt, they rotate to the end of a line while the next player begins, keeping continuous flow. Emphasize three-second decision-making to simulate fast, offensive transitions.
3v2 Drill
Set three offensive players (Player 1–3) against two defenders (Player 4–5) in the attack zone. Coach starts with a ground ball or pass to offense. Offense works quick passes, sharp cuts, and stick skills to create high-percentage shots. Defenders communicate, slide, and maintain positioning. Play continues until a goal, save, clear, or whistle. Rotate roles to keep all players active.
Muddle Drill
Drill Description This is a competitive 5v5 drill focused on winning ground balls inside the 8 meter and transitioning quickly to offense or defense. Five attackers and five defenders start inside the 8 meter. The coach moves around the outside of the 12 meter and behind the goal with a ball, and players may not look at the coach. The coach rolls a ground ball into the 8 meter to start play. If the offense gains possession, they immediately attack the cage and try to score. If the defense gains possession, they must clear the ball with control to the 50 yard line. Scoring: -Attack scores a goal = 1 point -Attack forces a turnover on the ride = 2 points -Defense clears successfully to the 50 = 1 point -Defense completes two passes during the clear = 2 points
Free Position 8 Meter Drill
Drill Description This drill simulates free position shooting from the 8 meter by running quick, consecutive reps. Attackers line up on the center hash and the two outside hashes, while defenders line up on the two inside hashes, and the 2 hanging hashes. One attacker goes at a time, taking an 8 meter shot while the 2 defenders on each side step crash to ball. Reps move continuously to keep the pace high and mimic game-like free position situations. Coaching Focus Points: -Explosive first step on the whistle - Keeping your stick between your shoulders -Defensive crashing to where they are going, not where they were.
Wildcat Shooting Drill
- setup with a 2 lines in the center with balls, then 2 girls on each elbow and 2 girls at each crease. - first line is going to pass to elbow, who passes to crease, girl who started with ball cuts for a feed from crease. - then the left side goes, follow your pass.