How to become a better lacrosse player. 11 Proven Strategies to Elevate Your Lacrosse Skills: A Comprehensive Guide for Solo Practice

How can you improve your lacrosse skills without a partner. What are the most effective solo drills for mastering lacrosse fundamentals. Which techniques help develop better stick handling, shooting accuracy, and footwork in lacrosse.

Mastering the Fundamentals: Cradling and Ground Ball Techniques

Developing a strong foundation in lacrosse begins with mastering the basics. Two essential skills that form the cornerstone of any lacrosse player’s repertoire are cradling and ground ball pickups. These techniques can be easily practiced alone, making them ideal for solo improvement.

Perfecting Your Cradling Technique

Cradling is a crucial skill that allows players to maintain possession of the ball while moving. To practice cradling effectively:

• Start with your dominant hand, focusing on smooth, controlled movements
• Gradually introduce your non-dominant hand to develop ambidexterity
• Vary the rhythm and speed of your cradling to mimic game situations
• Practice cradling while performing other activities, such as watching TV, to build muscle memory

Can you improve your cradling skills without equipment? Absolutely! Even without a stick, you can practice the wrist and arm movements involved in cradling, helping to build the necessary muscle memory.

Mastering Ground Ball Pickups

Consistently securing ground balls can set you apart on the field. To hone this skill:

1. Place a ball on the ground and practice scooping it up with proper form
2. Focus on keeping the butt-end of your stick low to the ground
3. Scoop through the ball in one fluid motion
4. Immediately transition into cradling after pickup
5. Gradually increase difficulty by rolling the ball ahead and scooping while running

Is there a secret to winning ground ball battles? While there’s no magic formula, consistent practice and proper technique are key. Focus on getting low, using your body to shield opponents, and maintaining a strong grip on your stick.

Elevating Your Stick Skills: Wall Ball Drills and Shooting Practice

Improving your catching and throwing abilities is crucial for success in lacrosse. Wall ball drills offer an excellent opportunity to refine these skills without a partner. Additionally, dedicated shooting practice can significantly enhance your scoring potential.

Wall Ball Drills for Improved Catching and Throwing

Wall ball drills are a staple of lacrosse practice. To maximize their effectiveness:

• Start with basic throws and catches using your dominant hand
• Progress to your non-dominant hand once you’ve built confidence
• Incorporate more advanced drills like quick sticks and behind-the-back passes
• Practice switching hands between throws to improve versatility
• Set goals for consecutive catches to challenge yourself

How often should you practice wall ball? Consistency is key. Aim for at least 15-20 minutes of wall ball practice daily to see significant improvements in your stick skills.

Enhancing Shooting Accuracy and Power

Developing a accurate and powerful shot can make you a formidable offensive threat. To improve your shooting:

1. Focus on proper form: stepping towards the goal, maintaining overhand technique, and following through
2. Practice from various positions on the field to simulate game scenarios
3. Incorporate shooting on the run to mimic real game situations
4. Use shooting targets to improve accuracy and placement
5. Gradually increase shot velocity as your accuracy improves

Are shooting targets necessary for practice? While not essential, shooting targets can greatly enhance your practice by providing specific areas to aim for, helping you develop pinpoint accuracy.

Developing Game-Changing Dodges and Footwork

Effective dodging and superior footwork can give you a significant advantage on the field. These skills allow you to create scoring opportunities and evade defenders. Fortunately, both can be practiced and improved through solo drills.

Mastering Essential Dodging Techniques

To become a proficient dodger:

• Practice basic dodges like the split dodge, roll dodge, and face dodge
• Focus on explosive first steps and change of direction
• Combine dodges with shooting on the run for more realistic practice
• Use cones or other markers to simulate defenders
• Work on dodging from various field positions to diversify your skill set

How can you make your dodges more effective? The key lies in unpredictability and explosiveness. Mix up your dodges, use head and stick fakes, and always focus on a quick first step to keep defenders guessing.

Enhancing Footwork and Agility

Superior footwork can elevate your game on both offense and defense. To improve:

1. Incorporate ladder drills into your routine, focusing on both forward/backward and lateral movements
2. Practice the cloverleaf drill to improve directional changes and short bursts of speed
3. Combine footwork drills with stick handling to simulate game situations
4. Use cone drills to work on quick direction changes and acceleration
5. Practice defensive footwork, including shuffling and drop-stepping

Is fancy footwork really necessary in lacrosse? While not all players need elite footwork, improved agility and quickness can benefit every position on the field, from dodging attackmen to sliding defenders.

Conditioning and Athleticism: Building the Physical Foundation

Lacrosse demands a high level of fitness and athleticism. Developing your physical attributes can give you a significant edge on the field, allowing you to outperform opponents and maintain peak performance throughout the game.

Cardiovascular Endurance for Sustained Performance

To build the stamina needed for lacrosse:

• Incorporate regular distance running into your routine
• Practice interval training to mimic the stop-and-start nature of lacrosse
• Use shuttle runs and sprints to improve both speed and endurance
• Consider cross-training with activities like cycling or swimming
• Gradually increase the duration and intensity of your cardio workouts

How much cardio is enough for lacrosse? While individual needs may vary, aim for at least 3-4 cardio sessions per week, mixing steady-state endurance work with high-intensity interval training.

Strength Training for Lacrosse Performance

Building strength can improve your shot power, ground ball ability, and overall on-field performance. Focus on:

1. Compound exercises like squats, deadlifts, and bench presses
2. Core strengthening exercises to improve stability and rotational power
3. Plyometric exercises to develop explosive power
4. Resistance band exercises to improve stick handling strength
5. Sport-specific exercises that mimic lacrosse movements

Should lacrosse players focus on heavy weights or high reps? A combination of both is ideal. Use heavier weights for building raw strength, and higher reps with moderate weight to develop muscular endurance.

Mental Preparation and Game IQ: Studying the Sport

While physical skills are crucial, mental preparation and understanding of the game can set great players apart from good ones. Developing your lacrosse IQ can significantly improve your on-field decision-making and overall performance.

Analyzing Game Film and Highlights

Studying lacrosse footage can provide valuable insights:

• Watch professional and college games to observe high-level strategies and techniques
• Study players who excel in your position to learn position-specific skills
• Analyze game situations to improve your decision-making
• Pay attention to off-ball movement and team strategies
• Review your own game footage to identify areas for improvement

How can watching lacrosse improve your game? By observing high-level play, you can pick up on subtle techniques, positioning, and decision-making that you can then incorporate into your own game.

Understanding Lacrosse Strategies and Tactics

To elevate your lacrosse IQ:

1. Study different offensive and defensive systems
2. Learn about various ride and clear strategies
3. Understand the roles and responsibilities of each position
4. Familiarize yourself with common plays and set pieces
5. Stay updated on rule changes and interpretations

Can improving your lacrosse IQ really make a difference on the field? Absolutely. A strong understanding of the game allows you to make better decisions, anticipate plays, and contribute more effectively to your team’s success.

Equipment Mastery: Optimizing Your Gear for Peak Performance

While skill development is paramount, having properly maintained and optimized equipment can significantly enhance your performance on the field. Understanding how to care for and customize your gear is an often overlooked aspect of becoming a better lacrosse player.

Proper Stick Maintenance and Customization

Your lacrosse stick is your most important piece of equipment. To keep it in top condition:

• Regularly check and tighten screws on your head and shaft
• Clean your mesh or traditional pocket after use to maintain its shape
• Experiment with different pocket depths and placements to find your ideal setup
• Learn how to string your own stick for ultimate customization
• Rotate between multiple sticks to prevent overuse and maintain consistency

How often should you replace your lacrosse stick? While there’s no set timeline, pay attention to signs of wear such as cracks in the head or shaft, or a pocket that won’t hold its shape. Most players replace their stick every 1-2 seasons.

Selecting and Maintaining Protective Gear

Proper protective equipment is crucial for safety and comfort on the field. To optimize your gear:

1. Ensure all protective equipment fits properly and is adjusted correctly
2. Clean pads regularly to prevent odor and bacterial growth
3. Replace worn-out or damaged equipment promptly
4. Consider custom mouthguards for improved fit and protection
5. Experiment with different glove models to find the right balance of protection and feel

Is expensive equipment necessary to play at a high level? While quality gear can enhance performance and safety, skill and practice are far more important. Focus on finding equipment that fits well and meets safety standards rather than simply opting for the most expensive options.

Recovery and Injury Prevention: Sustaining Long-Term Improvement

To consistently improve and maintain peak performance, proper recovery and injury prevention strategies are essential. These practices not only help you avoid setbacks but also contribute to long-term skill development and athletic longevity.

Implementing Effective Recovery Techniques

To optimize your recovery and prevent burnout:

• Prioritize sleep, aiming for 7-9 hours per night
• Incorporate active recovery days with light exercise or yoga
• Use foam rolling and stretching to improve flexibility and reduce muscle soreness
• Consider ice baths or contrast therapy after intense workouts or games
• Stay hydrated and maintain a balanced diet to support recovery

How important is recovery in lacrosse? Recovery is crucial for preventing injuries, maintaining performance, and allowing your body to adapt to training stress. Neglecting recovery can lead to burnout and increased injury risk.

Injury Prevention Strategies for Lacrosse Players

To minimize your risk of injury and stay on the field:

1. Develop a comprehensive warm-up routine including dynamic stretching
2. Strengthen stabilizing muscles, particularly in the core and lower body
3. Practice proper technique for all lacrosse movements, especially checking and shooting
4. Gradually increase training intensity to avoid overuse injuries
5. Listen to your body and don’t push through pain that could indicate injury

What are the most common injuries in lacrosse? While injuries can vary, some of the most frequent include ankle sprains, knee ligament injuries, shoulder dislocations, and concussions. Proper training, technique, and protective equipment can help reduce the risk of these injuries.

By incorporating these strategies into your solo practice routine, you can significantly enhance your lacrosse skills and overall performance. Remember, consistent practice and dedication are key to improvement. As you work on these various aspects of the game, you’ll develop into a more well-rounded and formidable lacrosse player. Keep challenging yourself, stay patient with the learning process, and enjoy the journey of becoming the best lacrosse player you can be.

How To Get Better At Lacrosse By Yourself (11 Tips)

Struggling with lacrosse? We’ve all been there. Lacrosse is a sport that is rooted in the fundamentals, and mastering the essential skills of the game can make you a better lacrosse player in no time. Many times, the only way to improve in the offseason is to figure out ways to practice without partners or teammates. In this article, I break down several ways to improve as a lacrosse player by yourself and curate various resources available to players provided by professional and ex-professional lacrosse players.

How To Get Better At Lacrosse By Yourself Fast

1) Cradle With Both Hands

The absolute simplest way to improve at lacrosse is by simply cradling a stick in your hand with a ball. You can also get comfortable switching hands and cradling in your weak hand. Randomize how many times you cradle before switching hands. An old coach of mind would tell me to go home and cradle while watching TV. Build that muscle memory! You don’t want to have to think about cradling while you play.

2) Practice Ground Balls

The next simplest way to improve on your own is to learn to consistently pick up ground balls. Ground ball scrums in practices and games can be physical and require grit. Being able to consistently pick up ground balls is one of the best ways to stand out to coaches and teammates as a new player and it is easy to improve at this on your own!

Practicing this is as simple as cradling. Put the ball down and pick it back up over and over and over and over…. It sounds incredibly boring, but it works. Work on getting the butt-end of the stick close to the ground and scooping through the ball in one motion. Then, work on cradling after you pick it up. As it feels easier, you can increase the complexity. Go to a field and roll the ball ahead of you and pick it up on the run to simulate game-like situations.

3) Wall Ball Drills

Without a partner, learning how to catch and throw is easier than you might think! Since lacrosse balls are rubber, they bounce. You can throw the ball against a wall or backstop to get reps in without a partner. As you are starting, just throw the ball and catch it with your dominant hand until you can comfortably throw and catch 20-30 times without the ball touching the ground. Then, do the same with your weak hand. There are more advanced drills: switching hands between passes, quick sticks, behind-the-backs.

4) Shooting Reps

Improving at shooting is as simple as bringing balls to a field with a net and shooting as many shots as possible. At first, the key factor is to focus on getting the ball in the net as consistently as possible using the correct form: stepping toward the net, good overhand form, and good follow through. Then, move to different positions around the field. Of course, you want to work on your ability to shoot on the run from the major areas of the field: down the alley from the midfield, winning topside from the midfield, at the island (initiated from X mostly), and from the wings.

5) Shoot at Targets

Shooting targets are a great item to have if you do not have a friend willing to step in net and play goalie. Corner targets are nice but there are also other products which produce targets around a goalie such as the hips and between the legs. Being able to visualize how a goalie will cover a net when you are shooting and practice aiming for open areas will improve the quality of your shots.

6) Dodging

Dodging is an essential skill for an offensive player and typically how offenses initiate plays. You need great footwork to be an effective dodger. Practicing your dodges can also be combined with shooting on the run. Try out some dodging drills, along with some beginner drills to grasp the fundamentals of explosive dodging.

7) Get Fast Feet Like Mikey Sowers (Footwork Drills)

Ladder drills improve foot agility and hand-eye coordination (if you aren’t looking at your feet while doing them!). Ladder drills focus on either forward/backward movement or lateral movement and are great for improving footwork for both offense and defense. As you get more comfortable just doing the ladder circuit. You should be jogging up to the agility ladder, breaking down, and sprinting to a cone set up ten yards after the end of the ladder. Just doing the ladder drills is good for agility but adding the extra steps helps make you more comfortable making the transition from quick choppy steps (initiating a dodge) to a sprint (beating your man to the goal). Another way to increase the complexity of the drill is to carry a stick with a ball and keep cradling throughout the drill!

Cloverleaf Drill (see visual depiction here) is the perfect drill to condition your body for short bursts of speed, breaking down, and changing direction into another burst of speed.

8) Watch Lacrosse Highlights

The best way to improve as a lacrosse player on your own is to watch professional lacrosse games. Whether field or box, the PLL and NLL feature the best lacrosse players in the world! Not sure why your dodge isn’t working? Not sure where you should be looking on the field after a successful dodge? Where are you supposed to stand when you don’t have the ball? Find a player whose style of play you enjoy watching and see how they play the position. Maybe even cradle a lacrosse stick while you are watching! Follow LaxFarmer on TikTok for highlights and clips!

9) Receive Online Coaching from Pro Lacrosse Players

Just as watching film can be instructive for a lacrosse player looking to improve, so can remote instruction. Professional players Deemer Class and Matt Dunn (Whipsnakes Defenseman) have teamed up to create 1stclasslax which provides in-person and online programs. Online content includes workouts, film breakdowns, instructional videos, and more!

10) Stick Tricks!

Stick tricks are a fun way to mess around with your lacrosse stick that can help with your comfortability with and familiarity of your stick in addition to working on hand eye coordination. Professional players, particularly Paul Rabil, are frequently seen performing stick tricks. No one will say stick tricks alone improved their game, but it’s always another excuse to have fun with a lacrosse stick in your hand which will always help.

11) Mini Lacrosse

Mini versions of the sport, like beach lacrosse or Casey Powell’s Speed lacrosse, require fewer people and simpler rulesets. Games like this lower the pressure on players and promote creativity. Have you been wanting to try a new dodge or want to try a behind-the-back feed without a coach evaluating your play on the sideline? This is a great way to try new things or practice new movements without the pressure of practice or needing 12 people and a goalie to do it!

Bonus Tips!

How To Get Better At Catching In Lacrosse

When doing wall ball drills, or passing with a partner, substitute the lacrosse ball for a tennis ball. The lighter weight of the tennis ball will allow it to bounce out of your head if you keep your hands still when trying to catch the ball. Using the tennis ball will force you to treat catching the ball as if you are in an egg toss or water balloon toss. You have to be gentle and cradle to consistently catch the tennis ball. This will also help you get in the habit of putting your stick in a position ready to pass, shoot, or cradle and carry after catching the ball.

How To Get Better At Lacrosse Defense

Footwork drills are king for a defensemen trying to improve their 1v1 defense on their own. Ladder/Agility drills and change of direction drills are king. Watching defensive highlights is also a key factor for improvement. Watch the PLL Whipsnakes play defense. Pay attention to how the on-ball defender adjusts and plays the ball carrier in different areas of the field and then how different players adjust off-ball depending on the ball’s location and offensive set. While you can’t work on your own communication with teammates by watching film, the PLL does a fantastic job mic’ing up defensive players and goalies to demonstrate their communication. Pay attention to players like Eddie Glazer and Tucker Durkin during their mic’d up clips.

Defense is all about communication.

So we mic’d up Eddy Glazener, the leader of the Redwoods defense.

🎙️Listen in @justglaze pic.twitter.com/KGbYzPbfHU

— Premier Lacrosse League (@PremierLacrosse) August 25, 2019

How To Get Better At Women’s Lacrosse

All of the tips in this article apply equally to men’s and women’s lacrosse. You can also seek out online coaching from players like Charlotte North and benefit from watching professional lacrosse with Athlete’s Unlimited!

How To Get Better At Faceoffs in Lacrosse

Similar to First Class, various professional faceoff athletes have developed The Faceoff Academy which also has in-person and online instruction. They produce drills, training, and equipment recommendations.

5 Tips to Become a Better Lacrosse Player by Coach Gafner – Crankshooter.

com

August 4, 2016

It’s easy to lose sight of the little things in lacrosse amid all the instruction, practicing, and games. But as Coach Gafner, lacrosse coach and author of www.CoalitionLax.com.com, points out, sometimes those little things go a long way in making a better player. Here are five things Gafner thinks players need to consider as they work to improve their lacrosse performance:

Attitude

As you enter this season you have to have the right attitude. You have to be willing to learn and ready to listen. If you have the right attitude, you will do a lot more of the small things without knowing it. I have one player on my team last year that had the best attitude. It took me over a year to realize that it was his attitude that was the reason for his improvement.

Work Ethic

If you are willing to put in the hard work, then the results will show. A part of your work ethic is practicing the right way. You need to be aware of the time you have to get better and use it well. I understand you have a lot going on with your life, but when you make time to practice or have practice, use that time to the fullest.

Last year at the start of my season the guys on my team wanted to goof around a lot. I didn’t mind it sometimes. But they didn’t want to goof around during a drill or a time when we had to be productive. Some of the biggest improvers on my team last year were players that had a great work ethic. So, adjust your work ethic to make the most of this season.

Ability to Understand the Game

A problem with a lot of new teams or teams that aren’t on the east coast or teams that aren’t successful is they just don’t understand the game that well. Everyone that plays lacrosse should always be learning about the game.

That goes for coaches too. To understand it, you have to learn why teams do things. For a lot of newer and unsuccessful teams, they don’t understand the right way to play the game because they don’t have the talent or personality to play lacrosse the right way. So, the first thing to do to understand the game is to ask questions to other coaches or players.

After that, watch a lot of lacrosse games to analyze what the teams are doing and why. And if you do understand the game pretty well, you need to help your teammates get a better grasp.

Communication

This is another area that you can always improve your game by being a better communicator. It is easy to think for yourself, but to play team defense takes a lot of work and communication. This communication develops on the practice field and translates to the game field the better you are at it.

I also think you need to work on your communication with your coaches too. If you don’t understand something they want you to get, talk to them about it when they have free time. They will help, because they are teaching you something for a reason–which is to improve your game and help the team win.

If you communicate with your teammates off the field, your team will get better faster. Keep the communication lines open so that your teammates know they can call on you for help, too.

Don’t Take Things Personal

Trust me–a good coach should tell you things that are going to make you mad. But, do not take it personally. As a coach I do want the players to like me–that’s how I get them to push it when practice is rough. But some players need to hear things about their game.

For example, I always tell players to scoop a ground ball with two hands. We had a couple of kids I will yell at about this. I hope they didn’t take it personally. I was just trying to make them and the team better. This is a good thing to know: you kids might think us coaches are out to get you but we aren’t. We just want to help.

Try to improve in these five areas and I know your lacrosse game will improve greatly. But, you have to bring the same passion to these five tips, if you want them to work.   

Coach Gafner is the Director of www.CoalitionLax.com where he and his staff coach, mentor and develop young student aathletes.

Back to blog

I like and have taken in all that I read. Very good. I am an assistant college club team coach at High Point U.
This is helpful.

Gus Schwewnk August 4, 2016

Shumakov, wake up, you have a competitor! Petukhov scored the first lacrosse of the season

The Broncos invited a lacrosse star to watch.

They see him as a receiver and a returner – First & Goal

Surprisingly, it wasn’t Belichick who invited.

April 9, 2022 11:00 AM

• Denver Broncos
• Draft
• 2022 Draft

CBS Sports
Original news

Elena Shuvaeva
Text translation

You don’t have to play in Alabama or Georgia to become an NFL star. Davante Adams, for example, played for Fresno State, and Darius Leonard played for South Carolina State. Moreover, you can get into the NFL from other sports. Antonio Gates was a star basketball player for Kent State and played basketball for the Julius Peppers.

Does this mean we will soon see an NFL player who played college lacrosse with success? On Wednesday, the Denver Broncos were visited by an unusual college graduate.

Jared Bernhardt played lacrosse in Maryland. There he won the Tewaaraton Award for the best lacrosse player in the country. Bernhardt holds the Maryland records for career points (290), goals (202), single season points (99), single season goals (71), single NCAA tournament goals (18), and single NCAA tournament points. (24). As a freshman, he started in all 19 matches and helped the team win the national championship.

After that, Jared decided to play football and moved to Fresno State, where he won the competition as the starting quarterback.