9-12 Lacrosse Drills
197 drills for 9-12 lacrosse players. Browse by skill focus and add them directly to your practice plan.
Handling Defensive Pressure
Teach players to handle defensive pressure, work for the ball, and create turnovers under time constraints. 6v6 in the attack zone. Offense holds possession for 6 minutes without leaving the box. After 45 seconds, add a 7th defender and work to double-team the ball. Variation: Shrink the zone with cones, remove offensive players, or use the goalie to double behind the cage.
4 on 4 Pressure
Force pressure as passes are made, then transition to a clear after every shot, goal, or save. 4v4 in the attack zone. Offense works the ball while defense pressures passes. After a shot, goal, or save, the goalie clears out and players break into transition. Variation: Go 4v3 or 3v4 to add or reduce pressure.
Extend and Recover
Improve on-ball and off-ball defensive positioning, including extending to the ball carrier and recovering to the hole. Start as a modified 2v2. Two offensive players pass back and forth, forcing defenders to adjust. When your man has the ball, extend and break down with a bottom-hand check. When your man passes, drop step toward the ball, stick up in the passing lane, and recover to help position in the hole. Maintain the man-you-ball triangle when off-ball. Variation: Progress to 3v3 or 4v4 as technique improves.
Out of Dodge
Improve defensive communication and sliding in a live 6v6 setting. 6 offensive players in a 1-4-1, 6 defenders plus a goalie. Offense passes the ball around. Coach calls out a defender's jersey number — that player sprints to the sideline and back. While he's gone, the ball carrier attacks the goal, forcing the remaining defense to slide and rotate. After a goal or turnover, repeat with a different player called out. Variation: Use different slide packages (crease, adjacent) against different sets (1-4-1, 1-3-2, 2-2-2).
Funnel
Practice defensive positioning and holds when playing a ball carrier from up top, directing them down the alley. Defensive middies and dummy offensive middies line up outside the restraining line. On the whistle, the ball carrier drives toward the goal. The defender turns his hips, points feet to the sideline, and takes away the middle. Establish contact with a top-hand hold — top hand on the ball carrier's lead shoulder, bottom hand on lead hip, gloves only (no stick contact). If the dodger rolls back, maintain contact and stay topside, driving them down the alley into the slide.
50 Yard Fight
Build 1v1 skills in a confined space with continuous reps. Two lines of players on each side of the crease extending to midfield — one offense, one defense. The lines restrict the dodging area. Top offensive player steps out and goes 1v1. The defender works on turning and forcing side to side until the attack zone, then plays it out to a shot or turnover. Drill is rapid fire — next pair goes as soon as the previous pair reaches the box. Variation: Change starting locations.
Crazy 8's
Build sport-specific cardiovascular fitness through pyramid sprints with built-in recovery. Sprint 10 yds (midfield to wing line) / Rest 10 sec Sprint 20 yds (wing to wing) / Rest 20 sec Sprint 30 yds (wing to restraining box) / Rest 30 sec Sprint 40 yds (box to box) / Rest 40 sec Sprint 60 yds (box to goal line) / Rest 60 sec Sprint 80 yds (goal line to goal line) / Rest 80 sec Sprint 95 yds (goal line to end line) / Rest 95 sec Sprint 110 yds (end line to end line) / Done Variation: Add a ground ball to each sprint or start from a push-up position.
X Dodge and Crease Picking
Practice dodges from X and crease player movement based on which side the ball comes from behind the goal. Ball starts with a player at X. The hand the ball carrier begins with tells the crease players he'll be dodging to the opposite hand and coming around the goal. Crease players position opposite and away from where the ball will be coming. Variation: Add pick and re-pick, or pick and roll for the crease. Can also run from the top of the diamond with crease players going low.
Wing Dodge and Crease Picking
Practice dodges from the wing and crease player movement in relation to ball position. Ball starts at the wing. Crease players position opposite and away from where the ball is coming. Variation: As players get comfortable, have crease pick and re-pick, or pick and roll to increase difficulty.
Triangle line Drills
Build stick skills through constant-motion passing and ground ball work in a triangle formation. Set up cones in a triangle, 15-20 yards between points. Players pass in one direction and follow their pass to the next cone. Receivers catch on the run and release quickly. Run 1.5 minutes each direction, then switch and rest. All players should be moving constantly. Variation: Spread players out to increase conditioning and pass distance.
Man-Ball
Teach team ground ball fundamentals and man-ball communication. Set up 3 defensive lines and 2 offensive lines on the sideline, all facing midfield. Coach rolls a ball into the midfield area. On the whistle, players sprint to the ball. Within 3 yards, players call "man" (check the opponent away) or "ball" (go for the pickup). After one team gains possession, complete 1 pass before returning the ball to the coach. Variation: Have players start on their stomachs or facing away from the ball to force them to locate it on the turn.
Meat Loaf Drill GB and Passes
Improve passing and catching on the run using both hands, with an emphasis on over-the-shoulder catching and quick hand switches. Similar to the Star Drill. Use 2-3 balls with advanced players. Run in both directions to work both hands. Focus on cross-handed catching (over the shoulder), quick hand switches, and fast passes. Start with ground balls, then progress to passes. Variation: Add more balls for constant involvement. Adjust the distance between lines to change pass length and drill speed.