All Lacrosse Drills
297 community-contributed drills sorted by popularity. Browse by skill or age level to narrow your search.
Defensive Box Drill
- setup 4 cones in a box - run up to the first cone and break down your feet - run diagonally to the next cone (imitating a top drive) - run out to the other cone, break down your feet - run diagonally to the cone you started at - focus on turning and running, not sliding
Walk the Dog
This drill focuses on dodging and maintaining control of the ball while moving. Players will practice walking the dog by using their stick to cradle the ball while running. Progressions include: 1\. **Setup**: Start with players in a line, each with a ball. 2\. **Execution**: Players will run in a straight line while cradling the ball low by their ankles, focusing on keeping it secure. 3\. **Progression 1**: Add a defender to simulate pressure. 4\. **Progression 2**: Change direction while cradling to enhance agility. 5\. Progression 3: Isolate the wrist strength action by adding two sticks (one in each hand) working on getting the heads of your sticks to your ankles or behind them. **Coaching Points**: Emphasize keeping head up to maintain awareness of surroundings.
Statue of Liberty
Place your hand on the bottom of your stick and extend your arm fully into the air above your head. Cradle one hand above your head. To make easier, raise your hand higher on the stick. To make harder, lower your hand. You can also do two sticks at a time - one in each hand.
Mid Z's
Start at one end of the field and build up speed before you hit the 30 yd line. By the time you hit the 30 you should be at your top speed. Continue at your top speed to the opposite 30, touch the line and come back to the first 30yd line and then touch the line and go all the way through the opposite 30. Gradually slow down once you cross the opposite 30 yd line and reset.
3v2 Power & Crease Roll Shooting Drill
This drill is split in half (see the red line), and is two separate concepts divided by the line. Up top is a 3v2 in which a shot needs to be made through "power"then below the red line, the same group is in another 3v2 that is focusing on crease rolls.
1-3-5-7-5-3-1
Set up two cones 10yds apart. You can also increase or decrease length depending on if you're focusing more on agility or conditioning. Partner up! The numbers (1,3,5,7) = how many lengths one person has. Start: X - 1 length (1 10yd sprint), the end where the O is. Then O copies X (1 10yd sprint). X then does 3 lengths (30 yds total) and then O copies. Works as a ladder so you build up to 7 and then go back down.
Tiger Tails
Set up a box to your desired size - keep in mind all players have to be able to fit inside and move around. Have players put their pinnies in the backs of their shorts so it looks like a "tail". Every person for themselves! Idea is for the "attacker" to pull peoples pinnies/tails and the "defenders" to keep their pinnie/tail. Works on agility, protection, reaction. As more people get their pinnies pulled, make the box smaller to accommodate the number of players left. Can edit to make it D unit versus A unit to work on communication and unit cohesiveness for example or do timed sessions or do based on how many pinnies once person pulls.
Wrist Pops
Need ball and your stick. Hold stick out in front of you with ball in pocket. Arm should be inline with shoulder and a slight bend in your elbow. We want to isolate the wrist/wrist mobility. Flex your wrist down with ball to the lowest point before ball rolls out and then extend back into place. Arm should NEVER move. Just wrist. Controlling the movement is key. Once you've done the full range you can add a pop at the end. Flex/extend back to inline and then use wrist to pop ball into air and catch. Ball should hardly leave stick.
Plank Cone Game
X and O's are up in planks with a cone between them. Coach calls out instructions (head, shoulder, hip, ear, etc.) if coach says shoulder back to back you have to switch the hand you're planking on. When "CONE", is called you're grabbing cone as fast as possible.
Reaction Tosses
Partnered Reaction Work. Two cones 5-10yds apart. X has ball and O has stick. X is facing O and and O has their back to X. On the whistle, X tosses ball or rolls GB and O reacts and finds it and sends it back. Reset and repeat. Do for as many reps as desired.
Partnered SW - Beginners
Wrist Focus: Stick by waist - R/L Wrist Pops (self to warm up) - R Wrist Shovels - L Wrist Shovels - R Around Back Shovel - L Around Back Shovel Normal: - R One Cradle - L One Cradle - Switches w/ ball - Switches w/o ball - R QS - L QS
Protect the Cone
- Players start back to back on the middle cone - Players run to touch their cone then return facing each other in the middle - The defender (O) has to try to keep the attacker (X) from touching or picking up their cone - Start without sticks, then can add a ball to the attackers stick and end with a shot