All Lacrosse Drills
259 community-contributed drills sorted by popularity. Browse by skill or age level to narrow your search.
Footwork Drill
This drill builds reaction time, defensive footwork, and anticipation. Athletes start with foot fires, then on a whistle twist hips left or right while keeping shoulders square. Add cone calls: if the color is behind, they slide; if in front, they sprint, break down, touch, and return. Final stage combines hip twists with cone recognition, forcing quick direction changes and recovery—mimicking real defensive movement.
Ground Ball Relay
Break into groups of 3. To start, one girl will roll a ground ball out to the other two. Whoever gets the ground ball is running through the cone, whoever doesnt get the ball, is playing defense on the girl, and trying to turn her. Switch the girl who is throwing the ground ball out. After a few, switch one girl from each group so they are going against different people.
Cadet drill
CADET DRILL WHITE TEAM WILL BE ON OFFENSE Blue and White middies will be in a line on the opposite restraining line. Starts with 3 Attack and 3 D poles off of a GB Play to a Shot, Save or Goal Goalies will clear the ball Ball will get to offensive middie at midfield O Middie will start a 4v3, 5v4 break Trailing defender (D mid) is released off the first pass This will repeat until we are 6v6 Then the drill will reset
Foot Work (Ladder)
2 in 2 out 1 in 1 out Icky shuffle Hop scotch One foot jumps
Obstacles
Make a line with about 10 players standing about 4 yards apart. The rest of the players line up with all the balls. One by one, each player weaves in between the other players, back and forth, cradling from one side to the other. If the player is dodging a person to their left, then they cradle to the right and vice versa.
Z Passing Drill
Lines of 3–5 players with 2 cones set 8–10 yards apart off the sideline. The first player in line runs to the far cone, executes a specific move (around, step back, roll away, split back, or split roll) then passes to the next player. The drill flows continuously with quick reps and limited downtime. - Around: tight turn, stay balanced - Step back: create space under pressure - Roll away: protect stick, change direction - Split back: sharp redirection - Split roll: add deception with footwork
3-Man Ground Ball Drill
Set three players: Player 1, Player 2, and Player 3. Player 1 rolls a ball to Player 2, who scoops it cleanly. Player 2 immediately passes to Player 3, who looks to quickly move the ball back to Player 1 for a shot on goal. Emphasize proper ground ball technique and creating space. Rotate players to keep everyone active.
Rapid Fire Corners
Set two lines at goal line extended with balls at both spots. Line 1 drives upfield, rolls off pressure, and feeds Line 2 cutting off the mirror side. Line 2 catches in stride and shoots on the run. After each rep, rotate sides quickly to keep pace. Focus on timing cuts, quick ball movement, and finishing with both hands under pressure.
Perfect passing
This is an upgrade to the traditional shuttle line drill. This is an uptempo, energetic stick work drill. It is a timed drill that has 4-7 sequences. Set Up: Break into two groups of 5 or 6 players. Place 2 cones 10-15 yards apart: 10 yards to focus on short passes, 15 yards for longer passes. 1 player will stand at one cone with 5 balls, this cone is called the Post. The other 4/5 players will stand single file behind the other cone. Sequence #1 - All Right handed passes - Timing: 45 seconds to 1 minute. Post player starts with the ball - this player is working on precision passing and timing of the pass. The group cone has one play hard cut towards the post, catches with her right hand while running and throws back to Post while running. She then pivots, turns and hustles back to the end of the line. This is continuous for 45seconds to 1 min. When time is up, blow your whistle, switch the post player, do a ball retrieval for any missed passes and provide around 30 second
Def footwork to GB
four cones set up about 5 yards apart in a square, and GB set a little ahead of the box. Sprint forward, side shuffle, back pedal until where you started, then sprint up to pick up GB. Can implement a dodge or dodge then pass coming out of the GB.
4v4 GB to a 5v4 or 5v5
- A line of attack/defense at the 30 - Start with a 4v4 ground ball from the GLE - If attack gets it, they clear to the 30 and one attacker adds to the drill from the attacking line creating at 5v4. - If defense gets it, they clear to the 30 and drop the ball, then one attack and one defense adds to drill creating a 5v5
4v4 Split Drill
- Divide the field in half so there are two separate playing areas on one half of the field. Place a goal at each half field so each side has its own goal. - Create two teams, for example white and dark. On one side of the field place: - 4 white attackers - 4 dark defenders On the other side place: - 4 dark attackers - 4 white defenders - Players must remain on their assigned side for the entire drill. - Start the ball with the white attacking group. They play live 4v4 against the dark defenders and try to score. - If the offense scores or the defense creates a turnover, the defending team immediately works to clear the ball to their attacking teammates on the opposite side of the field. Once the clear reaches the opposite side, that group begins their own 4v4 possession. - Play continues back and forth between the two sides each time a goal is scored or a turnover occurs. Focus Points - Clearing and switching fields if you get stopped - Quick ball movement