This drill starts with 4 offensive players and 3 defenders. The 4 offensive players are set up in a rectangle, the 2 low players are at about GLE and 3 yards off the crease, the top players are about 7 yards above the cage even with the bottom 2 players. The 3 defenders set up in a triangle in the middle of the rectangle. The purpose of this drill is for the defense to work on rotating. Specifically, reading the offense's body language and understanding when a full rotation is necessary, versus being able to hedge and go ball to ball. This is traditionally a box lacrosse drill, but it proves to be quite useful at younger levels to help develop defensive IQ. To make this more a defensive drill, the offense is NOT allowed to move. They must stay static in their spots, but its important to emphasize to the defense that they are not trying to take the ball away, but slow down the offense.
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5v4 Fast Break with Trailing Middie
- Can have 7v6 as well with trail. - Setup with 3 middies on attack and 2 middies on defense coming in from the 50 with 2 attack and 2 defenders low (or 4 attack and 4 defenders low) - Add the 3rd defensive middie once the ball passes the 30. - Defense needs to slow down the ball and then get organized until they can get into a settled offense. - Offense needs to push the fast break before defense can get settled. - Switch out the low girls every 3-4 reps.
Numbers
Players line up with the offense at the top of the field and the defense on the sides. The coach calls out a set of numbers, such as “43,” where the first number is offensive players and the second number is defensive players. That many players sprint in to compete for the ball and play a live possession, e.g., 43 - 4v3, 55 - 5v5, 32 - 3v2. Variations can adjust the number combinations to create even or uneven matchups.
1v1 Build-Up
- Start with a 1v1 to cage. - Add 1 attacker (2v1) - Add 1 defender (2v2) - Add 1 attacker (3v2) - Add 1 defender (3v3)
West Genny
Set three offensive players (Player 1–3) vs. two defenders (Player 4–5) on a short field with a net at each end (sideline-to-sideline OR box-to-box OR similar distance). Play 3v2 until a goal or turnover. The last offensive player to touch the ball rotates out; remaining offense switches to defense and runs back into the hole to defend their net. The goalie clears a new ball to 3 new offensive players pushing down in a 3v2. End practice on a high note and keep score for fun!
Perfect Passing
Groups of 5–6 set up 2 cones 10–15 yds apart. One “Post” player with 5 balls passes while others line up opposite. Sequence 1–2: right- then left-handed passes, 45–60s each. Sequence 3–4: imperfect passes (offside, bounce, high), focus on handling unpredictability safely. Sequence 5: groundballs, pick up and return. Sequence 6: multiple passes—stationary, quicksticks, over-the-shoulder, and QB-style passes. Rotate Posts, retrieve balls, rest 30s between.
Indian (ladder) run
a group exercise where participants jog in a single-file line, and the last person in line sprints to the front, repeating the process continuously.
Zig Zag Dodge Drill
Set up two cones: one downhill, one near goal line extended. Players perform a split dodge at the first cone, then a zigzag dodge at the second, simulating live game action. After the second dodge, make a pass to the backside and cut for a shot. Focus on footwork, timing, and maintaining game-like intensity. Reps should emphasize smooth transitions, realistic angles, and quick decision-making under pressure.
Umbrella Approaches
5-person drill: 4 offensive players on perimeter (varying distances), 1 off-ball defender in middle. Ball starts with D4, passes randomly to perimeter players. Defender makes approach, opponent executes double move at 75% speed, returns ball to D4. Defender recovers, creates ball-you-man triangle, prepares for next approach. Three different approach angles/distances. Ends with ground ball recovery and clear. Emphasizes off-ball positioning and recovery.