What are effective indoor lacrosse drills. How can players improve their skills in limited space. Which drills are best for beginners and advanced players. How to incorporate footwork and stick handling into indoor practice routines.
Essential Indoor Lacrosse Drills for Skill Development
Indoor lacrosse drills are crucial for players looking to improve their skills, especially during off-season or when outdoor practice isn’t feasible. These drills focus on fundamental techniques, agility, and game-specific scenarios that can be practiced in limited space.
Wall Ball: The Foundation of Stick Skills
Wall ball is perhaps the most essential indoor drill for lacrosse players of all levels. This simple yet effective exercise helps improve stick skills, hand-eye coordination, and muscle memory.
- Quick stick: Throw and catch rapidly against the wall
- Off-hand practice: Focus on your weaker hand to improve ambidexterity
- Over-the-shoulder catches: Enhance your ability to catch passes from various angles
How often should players practice wall ball? Ideally, players should aim for at least 15-20 minutes of wall ball practice daily to see significant improvements in their stick skills.
Footwork Drills: Agility Ladder and Cone Work
Footwork is a critical aspect of lacrosse that can be easily practiced indoors. Agility ladder and cone drills help improve speed, quickness, and change of direction abilities.
- Ladder drills: High knees, lateral shuffles, in-and-outs
- Cone drills: Figure 8s, box drills, star pattern
- Plyometric exercises: Box jumps, burpees, jump rope
Why is footwork so important in lacrosse? Good footwork allows players to move more efficiently on the field, create space from defenders, and react quickly to game situations.
Advanced Indoor Drills for Experienced Players
As players progress, they can incorporate more complex drills that simulate game-like scenarios and challenge their skills at a higher level.
Shooting Drills: Accuracy and Power
Indoor shooting drills focus on technique and accuracy rather than power, given space limitations. Players can use rebounders or small goals to practice various shot types:
- Time and room shots
- On-the-run shots
- Quick release shots
- Sidearm and underhand shots
How can players improve shot accuracy indoors? By focusing on proper form, follow-through, and aiming for specific targets on a rebounder or goal.
Dodging and Stick Protection Drills
Even in limited space, players can practice dodging moves and stick protection techniques:
- Split dodge
- Roll dodge
- Face dodge
- Stick protection while running in place
Why are dodging skills crucial in lacrosse? Effective dodging allows offensive players to create scoring opportunities and maintain possession of the ball under pressure.
Team-Based Indoor Lacrosse Drills
While individual skills are important, team-based drills help players develop chemistry and understand game flow.
Small-Sided Games
Indoor spaces can be utilized for small-sided games that focus on specific aspects of play:
- 3v3 or 4v4 keep-away
- 2v1 or 3v2 offensive scenarios
- Box lacrosse-style scrimmages
How do small-sided games benefit lacrosse players? These games improve decision-making, communication, and spatial awareness in a fast-paced, confined environment.
Transition Drills
Transition play is a critical aspect of lacrosse that can be practiced indoors:
- Fast break drills
- Clear and ride simulations
- Outlet passing and catching on the run
Why is practicing transition play important? Effective transition can lead to quick scoring opportunities and is often a game-changing aspect of lacrosse.
Goalie-Specific Indoor Drills
Goalies require specialized training to improve their unique skill set, even in indoor settings.
Reaction and Positioning Drills
Goalies can work on quick reactions and proper positioning through various drills:
- Tennis ball reaction drills
- Rapid-fire saves from close range
- Stepping to angles drill
How can goalies improve their reaction time indoors? By incorporating varied stimuli and focusing on hand-eye coordination exercises, goalies can enhance their reflexes and save percentage.
Clearing and Communication Drills
Goalies play a crucial role in initiating clears and directing the defense:
- Outlet passing to moving targets
- Communication drills with defenders
- Decision-making scenarios
Why is clear practice important for goalies? Effective clearing can prevent turnovers and create fast break opportunities for the team.
Incorporating Technology in Indoor Lacrosse Training
Modern technology offers new ways to enhance indoor lacrosse training and provide valuable feedback to players.
Video Analysis Tools
Video analysis can help players and coaches identify areas for improvement:
- Slow-motion review of shooting form
- Analyzing dodging techniques
- Studying professional players’ movements
How does video analysis benefit lacrosse players? It allows for detailed examination of technique and provides visual feedback that can accelerate skill development.
Virtual Reality Training
Virtual reality (VR) is emerging as a tool for lacrosse training, offering immersive experiences:
- Game situation simulations
- Decision-making scenarios
- Goalie reaction training
Can VR replace traditional lacrosse training? While VR is a valuable supplement, it should be used in conjunction with physical practice for optimal skill development.
Nutrition and Recovery for Indoor Lacrosse Training
Proper nutrition and recovery are essential components of any effective training program, including indoor lacrosse drills.
Fueling for Indoor Practices
Indoor practices can be intense and require appropriate fueling:
- Pre-practice meals rich in complex carbohydrates
- Hydration before, during, and after training
- Post-practice protein intake for muscle recovery
Why is proper nutrition important for lacrosse players? Adequate fueling ensures players have the energy to perform at their best and recover effectively between sessions.
Recovery Techniques for Indoor Training
Recovery is crucial for preventing burnout and injuries during intense indoor training periods:
- Dynamic stretching and cool-down routines
- Foam rolling and self-massage techniques
- Adequate sleep and rest between sessions
How can players optimize their recovery during indoor training seasons? By prioritizing sleep, proper nutrition, and active recovery techniques, players can maintain their performance and reduce the risk of overuse injuries.
Creating a Comprehensive Indoor Lacrosse Training Plan
Developing a well-rounded indoor training plan is essential for consistent skill improvement and team development.
Balancing Individual and Team Drills
A effective indoor training plan should include a mix of individual skill work and team-based drills:
- 30% individual stick work and shooting
- 30% positional-specific drills
- 40% team-based exercises and small-sided games
How can coaches ensure players are developing both individual skills and team chemistry? By alternating between focused skill work and collaborative drills, players can improve their technical abilities while learning to work effectively within the team structure.
Periodization for Indoor Lacrosse Training
Implementing a periodized training approach can help players peak at the right times:
- Off-season: Focus on individual skill development and strength training
- Pre-season: Increase intensity and incorporate more team-based drills
- In-season: Maintain skills and focus on game-specific scenarios
- Post-season: Active recovery and skill refinement
Why is periodization important in lacrosse training? Periodization helps prevent burnout, reduces the risk of overuse injuries, and ensures players are in top form when it matters most.
Indoor lacrosse drills offer a valuable opportunity for players to hone their skills, improve team chemistry, and maintain fitness levels year-round. By incorporating a diverse range of exercises that focus on fundamental techniques, game-like scenarios, and position-specific skills, players can make significant strides in their lacrosse abilities, even when confined to indoor spaces. Coaches and players alike should take advantage of the controlled environment to work on precision, technique, and tactical understanding, setting a strong foundation for success on the field.
LACROSSE TRAINING – Norfolk Indoor Sports TURF
presented by Sports757.com
Lacrosse is one of the hottest and fastest growing sports in state of Virginia. Fast paced and fun to watch / play – its a skill based game that anyone can play!
Norfolk Indoor Sports is one of the LEADING facilities in Virginia providing lacrosse skills training and camps. Our company works with the top lacrosse clubs and local college coaches & players providing expert instruction!
Our programming below is great all types of lacrosse players. Players just picking up a stick for the first time to advanced players who are looking for additional training / practice time with college level coaches.
This is a great program for boys & girls that teaches sound fundamentals, skill work, group drills and fun games. Text 757-726-7357 with any questions!
We will have separate mens & women’s coaches at each training session – as we realize the skills are different.
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SPRING SESSION – INFO
Dates: April 20 – May 25 (6 week program)
Every Thursday: 6pm – 7pm
Boys & Girls Grades: 2 – 7 (players are separated by age & skill level)
Separate male / female coaches each training session
Location: Norfolk Indoor Sports Turf
202 W. 22 St. Norfolk VA 23517
Cost: $100 full package or $20 per class
Click Here to Register
LACROSSE SKILL TRAINING OVERVIEW
Students will be separated by grade, ability. Students will always get a proper athletic warm up & stretch. There will always be a footwork focus segment, which will then transition to stick skills, shooting, passing & more.
The final portion of each practice will be small group work & drills.
Below is a general itinerary of class.
6:00pm – Group athletic warm up. Teaching proper running and movement mechanics. Stretch and quick water break to follow.
6:10pm – Footwork. Drills including the speed ladder, cone work, plyometrics. Introducing students to footwork and foot patterns that increases speed and quickness
6:25pm – Skill Development work. Stick skills. Passing. Shooting. Moving without the ball.
6:40pm – “Drill of the Day”. This is where our coaches will introduce a drill that students can practice at home, this summer.
A “game-like” drill that translates to the game!
6:50pm – Small group / small sided game-play. This will be guided by our coaching staff.
7:00pm – End of Class
WHAT TO BRING / WEAR
+ Students please wear athletic attire
+ Athletic cleats of any kind (not required)
+ Lacrosse stick
+ Water bottle (not required) – we have water fountains
CLASS INFO – PARENT INFO
Q: What about weather?
A: Class will NEVER cancel – our facility is an INDOOR facility, with no weather issues
Q: Can parents drop off? Can parents stay & watch?
A: Parents are welcome to drop off OR stay.
Q: Lacrosse stick? Do students need their own lacrosse stick?
A: Yes – all students need to have their own lacrosse stick
Q: What other lacrosse equipment is needed?
A: No other lacrosse equipment is required. All skills & drills are non contact
Students CAN wear goggles, mouth piece ect. if they want!
SPORTS TRAINING OPTIONS BY SPORTS757.
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Our company provides a variety of sports training classes year round in Norfolk & Virginia Beach for students of all ages!
Group classes to private 1 v 1 lessons, we have training options for players of all skill levels!
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Remember, we are right in Ghent (Norfolk) and we have over 200 restaurants, breweries and bars within 2 miles of our facility that can cater!
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Practice Plans, Drills & Videos – Langley Minor Lacrosse Association
Practice Plans
Drills
Videos
Goaltending
Drills
Videos
Lax Life
- Set-Shooting
- Shot Selection – Sweep/ Screen Shots/ Engage/ “Step-Back”/ Separation/ Off-Ball Cuts/ Crippler
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- Defensive Drill – 3 Person Monkey in the Middle “Sticks Up”
Paul Rabil
- How to Throw a Lacrosse Ball
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Jordan Hall Total Lacrosse
- Two Shooters and Salmonbellies Drills
- Shooting on Indoor Lacrosse Goals
Kevin Crowley – Hand Speed Trainer
- Figure Eight Drill
- Over the Shoulder Catching
- Spoke Drill
Ontario Lacrosse – Don Colman
- 6 Nations Box Lacrosse Drill
- Salmonbellies Box Lacrosse Drill
- Crease to Cutter
- Box Lax Up Down Drill
- 1 Pick 2 Shots
Nike Lacrosse – Thompson Brothers
- Body Dodging Tips
- How to Create Different Shots
- Inside Finishing
- How to do a Behind-the-Back Lacrosse Pass or Shot
- Lacrosse Shooting Drill
Box Lacrosse America
- Cross-Checking 101
- How to Take a Safe Hit
Whitby Minor Lacrosse
- Coaching Triangle
- Coaching Box Drill
- Coaching Cross Check
- Coaching 2-on-1
- Coaching 2-on-2
Lacrosse Nova Scotia
- Power Play “Basics”
- Penalty Killing “Box Defense”
- Provincial Lacrosse Player Skills Tracking “2-on-1’s”
- Fundamental Lacrosse Skills Tracking “Dynamic Passing”
Goaltending
The Complete Box Lacrosse Goalie Manual
A book for beginners to coaches; and a little something for everyone in between.
Goalie Drills
Goalie drills from BCLA clinician, Donald P. Watson.
Videos
- How To Play Box Lacrosse Goalie
- Holding the Stick at 22 Degrees
- Boddam Box Goalie Gear
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chrome
NLL Philadelphia Wings quarterback and Chrome LC PLL defender John Ranaghan has given his take on box lacrosse at the junior level.
“Box lacrosse has greatly improved my lacrosse skills at a professional level. The game is both fast and athletic, requiring you to be highly skilled with stick handling and creative. Most of the best players in the world now have indoor experience, and I I strongly recommend that all young players get to know box lacrosse as soon as possible.”
One of the best Americans to play in the NLL, Rochester Knighthawks legend and current head coach of the PLL “Chrome” LC team, Tim Sudan, suggested that box lacrosse is the best place for beginner players to start their journey.
“Box lacrosse is an important training component for American lacrosse players. Fitness provides a skill set that makes players much better at handling defensive pressure. Players also learn how to pass and catch balls in tight spaces. Defensive players learn shrink space, move and exert physical force towards your opponents.
I believe that all young players should start in box lacrosse to develop their skills and then move on to the fields.
Over the past few years, the NLL has noticed and signed a lot of American players, and the main reason is the increase in the amount of training and opportunities to play box lacrosse in their youth. and reached the semi-finals of the Premier Lacrosse League, where he will wait for the winner of the pair “Archers” LC – “Redwoods” LC.0003
“Chrome” LC is a professional men’s field lacrosse team playing in the Premier Lacrosse League. “Chrome” LC was founded in 2019 and is one of the six founding members of the PLL.
At the beginning of their journey, “Chrome” LC became the weakest team in the PLL 2019. They won only out of 10, and also lost both matches of the first and second rounds of the playoffs.
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