All Lacrosse Drills
259 community-contributed drills sorted by popularity. Browse by skill or age level to narrow your search.
Split and Roll Dodge
Teach players to chain dodges together — split dodge into a roll dodge, finishing with a shot. Players line up at the top of the box with balls. Set up 3 cones: one in the middle of the box (5 yards in), and one to each side (5 yards down and over). Players drive in, split dodge at the first cone, go right or left, roll inside at the second cone, and drive for a shot. Variation: Move cone locations. Add defenders at the cones for pressure.
Perimeter Sprints
Set a team conditioning standard and challenge players to beat it. All players start at one corner of the field. On the whistle, run the full perimeter at a comfortable pace. Record the time. Short break, then challenge the team to beat it. Repeat as conditioning time allows. Variation: Have players cradle balls or run through obstacles around the field.
3 Man Relays
Stop-and-go sprint conditioning that mimics game situations. 2 cones 10 yards apart. One player at each cone, one in the middle. On the whistle, the middle player sprints to a cone and taps hands — that player sprints to the opposite cone and releases the next player. Continue for 2 minutes, then rest 1 minute. Repeat for your target duration. Variation: Add a ground ball or a specific dodge to each sprint.
Box Sprints
Condition players with constant changes of direction that mirror in-game movement. Set up 4 cones in a box, 5-10 yards apart. Sprint to cone 2, side shuffle to cone 3, drop step and side shuffle to cone 4, then accelerate through cone 1. Variation: Add a ground ball pickup on the final sprint off cone 4.
Grip it and Rip it
Develop goalie reactions to shots from multiple locations and distances. Goalie in the crease. A coach receives a pass from anywhere in the attack area and immediately shoots. Both passer and shooter move continuously. Farther shots should be harder; closer shots should emphasize placement. Work all save areas. Variation: Bounce shots. Rapid fire sequences. Goalie makes outlet passes after saves. Multiple passes between coaches before the shot. Up close, use fakes and non-traditional releases.
40 -40's
Build conditioning and sprint endurance using the 40-yard width of the attack zone. All players on one sideline of the attack zone. On the whistle, sprint 40 yards across. Rest 10-15 seconds between sprints. Repeat 10 times, then water and 2-minute rest. Complete 4 sets of 10. Variation: Add a ground ball at the start or a dodge move at the end of each sprint.
Side Ladder Clear
Develop a ladder clear, pushing the ball upfield through quick, connected passes. 2 goalies (or 1 goalie and 1 coach). Three lines on each side behind GLE. On "Clear," the first player breaks to the wing on a banana cut. Second player breaks up and cuts to the sideline near the top of the box. Third player sprints to midfield and cuts for a pass up the sideline. Ball moves goalie → wing → box → midfield. Players return to opposite lines. Variation: Adjust spacing between lines to change passing distances.
Out and Up Clear
Improve clearing and pushing the ball upfield quickly. 2 goalies (or 1 goalie and 1 coach) in the cage. Two lines on each side, about 3 yards behind GLE. On "Clear," the near player breaks to the wing on a banana cut while the wide player breaks upfield. Goalie clears to the wing; that player pushes the ball ahead to the player breaking downfield. Players return to opposite lines. Run both sides. Variation: Add a ride to pressure the clears.
Island 1v1
Battle for inside position in the island area — offense works to get hands free for a close shot, defense works to deny clean looks. Two lines (offense and defense) off to the side. Coach at the top of the box with balls. One pair enters the island (5-10 yards in front of the crease). Coach places the ball at the offensive player's feet with the defender behind. On the whistle, offense scoops and tries to score. Defense works for the takeaway or forces a bad shot. Goalie clears every save. Variation: Change 1v1 starting positions.
1v1 with a Center Slide
Teach dodging players to read slides and find the open man, while practicing inside slides. Offensive and defensive lines at the top and at X, plus a line of long poles off to the side. Top pair goes 1v1. A long pole sets up in the middle of the box. If the coach yells "slide," the middle defender slides on the 1v1. If no call, he stays home. After the top pair finishes, rotate the middle defender and run from X. Variation: Add an offensive player in the middle so the slider must leave a man, creating a dump-off opportunity.
Defensive Transition Retreat
Teach defensive players to retreat into the zone ahead of the ball and prevent fast breaks. Set up 4 cones above the attack zone (2 offense, 2 defense) and 2 cones off to the side (1 each). X1 and X2 attack from the top with the ball. D1 and D4 rush to slow the ball. D2 and D3 protect the middle, sliding to the ball or pass as needed. Defense focuses on retreating, slowing the break, and forcing an even-numbers situation. Play it out to a shot, goal, or clear. Variation: Change where the ball enters from — point or sides.
Fast Break Drill from Face-Off
Combine faceoff work with fast-break offense. Two middies come to the faceoff X, each with a ball. One ball is used for the faceoff, the other placed to the side. Winner attacks with the first ball; loser grabs the second and attacks the opposite end. Both push 4v3 fast breaks. Next pair steps in and repeats. Variation: Add a defender at the box area who runs in after the faceoff to create a 4v4 if the break doesn't convert. Add wing players for full faceoff reps.