Warm Up Lacrosse Drills
18 drills tagged with "Warm Up". Use these in your practice plans to build focused, effective sessions.
Partner Passing
Players line up 10 yards apart and work with a partner, moving through a series of passing progressions to develop stick skills. The progression includes: - One-handed passes, right hand - One-handed passes, left hand - Two-handed passes, right hand - Two-handed passes, left hand - Cross-armed passes, right hand - Cross-armed passes, left hand - Catch right, throw left - Catch left, throw right Continue to add or remove progressions as necessary based on skill level.
Star Passing
Players form a 5-point star around the restraining line. Start with one ball and pass diagonally across the star, emphasizing long, accurate passes and quick recognition of teammates. Focus on catching cleanly, stepping into passes, and maintaining proper spacing. Add multiple balls to increase pace and challenge awareness, reaction time, and decision-making while keeping players in correct star positions throughout the drill.
Water Break
Players take a short break to drink water and rest. Use the time to recover and get ready for the next drill.
Active Stretch
Have players line up in a straight line and perform a series of dynamic movements to warm up muscles and improve mobility. Examples include walking stretches, lunges, walking squats, leaps, bounds, hops, jumps, and twists. Focus on controlled movement, proper form, and gradually increasing intensity to prepare the body for practice.
Line Drills
Two lines face each other, the player at the head of one line has the ball. The first two players in each line run towards each other and the player with the ball passes to the other. When the ball is received, the next player in the first line comes out and the ball is passed again. After each player's turn is finished, they run to the end of the line to which they threw. Variations: Add defense. After a player passes the ball, he immediately plays defense against the person he threw to. - Underhand throws. - Ground balls - Left-handed - Make more than one set of lines doing the drill with 6 players to a set.
Static Stretch
Have players line up or form a circle and perform a series of static stretches to cool down and improve flexibility. Examples include standing stretch down, reaching down with legs apart, leaning to the right or left, seated right or left leg stretches, and butterfly stretches. Hold each stretch for 15–30 seconds, focusing on controlled breathing and proper form.
3 Second Drill
Set two lines of players on opposite wings with a feeder at the middle. 3 Players start on the crease and break when ball is rolled. A ball is rolled to the first player, who scoops it, quickly surveys the field, and either catches and shoots or attacks the backside. After the first attempt, they rotate to the end of a line while the next player begins, keeping continuous flow. Emphasize three-second decision-making to simulate fast, offensive transitions.
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.
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
Shuffle Partner Passing
Players line up 10 yards apart in the alleys and work with a partner, shuffling down the sideline to develop stick skills on the run. If age and skill allow for it, players should keep their stick up field, one line right hand, one line left hand.
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2 laps
Girls run 2 laps around the field- warm up
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