How can players improve their lacrosse skills indoors. What are the most effective drills for confined spaces. Which techniques can be practiced without a full field.
Wall Ball Mastery: The Foundation of Indoor Lacrosse Training
Wall ball is undoubtedly the cornerstone of indoor lacrosse practice. This simple yet highly effective drill allows players to hone their stick skills, improve hand-eye coordination, and develop muscle memory – all within the confines of a small space. A solid wall ball routine typically includes:
- 30 repetitions with the right hand
- 30 repetitions with the left hand
- Quick stick passes (minimal cradle between catches)
- Behind-the-back throws and catches
- One-handed catches and throws
The beauty of wall ball lies in its versatility. Players can easily modify the drill to focus on specific skills or weaknesses. For instance, they might incorporate split dodges between throws or practice catching at different heights to simulate game situations.
Maximizing Wall Ball Benefits
To get the most out of wall ball practice, players should focus on proper technique rather than speed. Maintaining a consistent rhythm and ensuring clean catches and throws will yield better results than rushing through repetitions. Additionally, varying the distance from the wall can help players develop better control and power in their passes and shots.
Cradling Drills: Perfecting Ball Control in Tight Spaces
Effective cradling is crucial in lacrosse, allowing players to maintain possession while moving and evading defenders. Indoor spaces provide an excellent opportunity to refine this fundamental skill. Some key cradling drills include:
- Stationary cradling with alternating hands
- Walking figure-eights while cradling
- One-handed cradling around obstacles
- Cradling while performing footwork drills
These drills help players develop a feel for the ball and improve their ability to protect it from defensive checks. By practicing in confined spaces, players are forced to maintain tighter control, which translates to better performance on the field.
Incorporating Stick Protection
As players progress in their cradling skills, they can introduce stick protection elements to their drills. This might involve having a partner apply light defensive pressure or using foam rollers as simulated defenders. The goal is to cradle effectively while keeping the stick in a position that minimizes the risk of checks or turnovers.
Shooting Accuracy: Precision in Limited Space
While indoor spaces may not allow for full-speed shots, they provide an excellent environment for working on shooting accuracy. Players can set up targets on walls or use portable goals to practice their aim. Some effective indoor shooting drills include:
- Corner-to-corner shooting on a small goal
- Rapid-fire shooting at specific targets
- Shooting while moving laterally
- Quick-release shots from various angles
These drills help players develop muscle memory for accurate shooting, even when they don’t have the luxury of a full field. By focusing on precision rather than power, players can significantly improve their scoring potential.
Developing Shooting Technique
Indoor practice sessions offer an ideal opportunity to break down and refine shooting technique. Players should focus on elements such as proper grip, wrist snap, and follow-through. By isolating these components and practicing them repeatedly, players can build a foundation for more powerful and accurate shots when they return to the field.
Footwork and Agility: Maximizing Mobility in Tight Quarters
Lacrosse demands quick feet and the ability to change direction rapidly. Indoor spaces are perfect for honing these skills through focused footwork and agility drills. Some effective exercises include:
- Ladder drills for quick feet
- Cone drills for lateral movement and direction changes
- Box drills for acceleration and deceleration
- Shuffle and sprint combinations
These drills not only improve a player’s overall athleticism but also enhance their ability to execute lacrosse-specific movements more efficiently. By incorporating a stick and ball into these drills, players can simultaneously work on their footwork and stick skills.
Plyometric Integration
To further challenge players and improve explosiveness, coaches can incorporate plyometric exercises into footwork routines. Box jumps, bounding, and jump squats are excellent additions that can be performed in limited space. These exercises help develop the quick-twitch muscle fibers crucial for rapid acceleration and direction changes on the lacrosse field.
Dodging Techniques: Crafting Evasive Maneuvers Indoors
Dodging is a fundamental skill in lacrosse that allows players to create space and beat defenders. While full-speed dodges may be challenging in confined spaces, players can still work on the mechanics and footwork associated with various dodges. Key indoor dodging drills include:
- Split dodge repetitions against a wall
- Roll dodge practice with cones as defenders
- Face dodge technique work
- Combination dodges in tight spaces
By breaking down these movements and practicing them slowly and deliberately, players can ingrain proper technique and muscle memory. This focused practice translates to more effective dodging when players return to full-speed gameplay.
Dodge-to-Shot Combinations
To make dodging practice more game-like, players can incorporate shooting elements. For example, after executing a dodge, players can immediately transition into a quick shot on a small goal or target. This combination drill helps players develop the ability to seamlessly connect their dodges with scoring opportunities, a crucial skill in actual game situations.
Defensive Positioning and Footwork: Sharpening Guardian Skills
Defensive players can significantly benefit from indoor practice sessions. While full-contact defense may not be feasible, players can work on positioning, footwork, and stick checks. Some effective defensive drills for indoor spaces include:
- Lateral shuffle drills with a focus on maintaining a low, defensive stance
- Mirror drills where defenders shadow an offensive player’s movements
- Stick check technique practice on stationary targets
- Footwork drills emphasizing quick direction changes and recovery steps
These drills help defensive players improve their ability to stay in front of attackers, maintain proper body positioning, and execute effective checks when the opportunity arises.
Communication Exercises
Indoor practices also provide an excellent opportunity to work on defensive communication. Players can practice calling out switches, slides, and off-ball movement in a controlled environment. This focus on verbal communication helps build teamwork and coordination that will carry over to game situations.
Goalie-Specific Drills: Refining Netminder Skills Indoors
Goalies face unique challenges when practicing indoors, but there are still numerous drills they can employ to improve their skills. Some effective indoor goalie drills include:
- Reaction drills using tennis balls or lacrosse balls thrown from close range
- Footwork drills focusing on quick lateral movement and proper positioning
- Hand-eye coordination exercises using smaller balls or juggling
- Outlet passing practice to improve clearing abilities
These drills help goalies maintain their reflexes, improve their positioning, and work on fundamental skills that are crucial to their success on the field.
Mental Preparation Techniques
Indoor practice sessions also offer goalies an opportunity to work on their mental game. Visualization exercises, where goalies imagine themselves making saves and directing the defense, can be highly effective. Additionally, goalies can use this time to review game film, analyze their technique, and develop strategies for facing different types of shooters.
By incorporating these varied drills and techniques into their indoor practice routines, lacrosse players can make significant strides in their skill development, even when confined to limited space. The key is to approach these sessions with focus and intentionality, understanding that the work put in during these indoor practices will pay dividends when players return to the full field.
Indoor lacrosse drills offer a unique opportunity for players to hone their fundamental skills in a controlled environment. By focusing on wall ball, cradling, shooting accuracy, footwork, dodging, defensive positioning, and goalie-specific exercises, athletes can make significant improvements in their game. These drills not only help maintain skills during off-season or inclement weather but also provide a platform for focused, deliberate practice that can elevate a player’s performance to new heights.
As the sport of lacrosse continues to grow in popularity, particularly in regions like Virginia where it’s gaining significant traction, the ability to practice effectively indoors becomes increasingly valuable. Facilities like Norfolk Indoor Sports provide excellent venues for year-round training, allowing players to refine their skills regardless of external conditions.
Ultimately, the most successful lacrosse players are those who can maximize their training opportunities, whether on a full field or in a confined indoor space. By embracing these indoor drills and approaching them with dedication and creativity, players can ensure they’re always improving, always learning, and always ready for the next challenge on the lacrosse field.
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Trey
Another Week To Get Better 🥍💥
#lax #lacrosse #lacrossedrills #coachtrey #girlslax #girlslacrosse #laxshooters #laxgoalie #offseason #grindseason #indoors #lacrosselife #laxlife
28 Likes, TikTok video from Trey (@luko_lacrosse): “Another Week To Get Better 🥍💥 #lax #lacrosse #lacrossedrills #coachtrey #girlslax #girlslacrosse #laxshooters #laxgoalie #offseason #grindseason #indoors #lacrosselife #laxlife”. Surfin’ – Kid Cudi.
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Surfin’ – Kid Cudi
klin_98
Khalil
Replying to @239_noah Hope this helps #lacrosse
1.6K Likes, 23 Comments. TikTok video from Khalil (@klin_98): “Replying to @239_noah Hope this helps #lacrosse”. original sound – Khalil.
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original sound – Khalil
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Youth lacrosse practice at home #1st2ndgradelacrosse #fundamentalslacrosse #youthlax #boyslacrosse
344 Likes, TikTok video from FundamentalsLacrosse (@fundamentalslacrosse): “Youth lacrosse practice at home #1st2ndgradelacrosse #fundamentalslacrosse#youthlax#boyslacrosse”.
Sport Trap Background(781699) – TimTaj.
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Sport Trap Background(781699) – TimTaj
katierose019
Katie McGlynn
Cradle drills while you’re stuck in the house! #lax #lacrosse #cradles #cradle #fun #indahouse #snowday #snowstorm #stuckin #fyp #foryou #foryoupage #lax❤️ #viral #video #viralvideo
449 Likes, TikTok video from Katie McGlynn (@katierose019): “Cradle drills while you’re stuck in the house! #lax #lacrosse #cradles #cradle #fun #indahouse #snowday #snowstorm #stuckin #fyp #foryou #foryoupage #lax❤️ #viral #video #viralvideo”.
A-O-K – Tai Verdes.
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A-O-K – Tai Verdes
julesheningburg
Jules
Replying to @charlieleff22 hope these help #lacrosse #fyp #laxtok #laxworkout #laxtraining #lacrossetraining #sports #m
3K Likes, 24 Comments. TikTok video from Jules (@julesheningburg): “Replying to @charlieleff22 hope these help #lacrosse #fyp #laxtok #laxworkout #laxtraining #lacrossetraining #sports #m”. original sound – Jules.
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original sound – Jules
lacrossegirliesss
lacrosse girlies!
hope this helps🥍#lacrosse #lax #lacrossegirls #fyp
1.
4K Likes, 70 Comments. TikTok video from lacrosse girlies! (@lacrossegirliesss): “hope this helps🥍#lacrosse #lax #lacrossegirls #fyp”. sweetest pie by doja and dua – ashley.
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sweetest pie by doja and dua – ashley
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NextLevelLax
Wall ball is the best way to improve when no one’s watching. Follow for more drills #lacrossetraining #lacrosse #wallball #lacrosse #nextlevel
581 Likes, TikTok video from NextLevelLax (@nextlevellax): “Wall ball is the best way to improve when no one’s watching. Follow for more drills #lacrossetraining #lacrosse #wallball #lacrosse #nextlevel”. Wall ball routine number 1 | Warm up with right hand 30 reps
| Another 30 reps with the left | .
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Avicii-The Nights(Skone HardStyle Remix)（剪辑版） – SKONE
julesheningburg
Jules
When it comes to shot speed, you are probably too focused on being accurate. Try just letting it fly, snapping your wrist and driving your shoulder elbow to armpit! #fyp #lacrosse #lacrosseshooting #lacrossedrills #lacrosseworkouts #laxdrills #laxworkouts #sports
48.9K Likes, 263 Comments. TikTok video from Jules (@julesheningburg): “When it comes to shot speed, you are probably too focused on being accurate.
Try just letting it fly, snapping your wrist and driving your shoulder elbow to armpit! #fyp #lacrosse #lacrosseshooting #lacrossedrills #lacrosseworkouts #laxdrills #laxworkouts #sports”. original sound – Jules.
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original sound – Jules
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Strive Lacrosse Academy
First training video recorded back in 2019. Still repping this drill, you should too 🤝💪 #lacrosse #fyp #lacrossetraining #coaching #laxdrills #lacrossedrills
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Elite overhand technique drill #lacrosse #lacrossetok #lacrosseboys #lacrossegirls #lacrossetraining
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original sound – 2 Wolves Performance
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.
Click Here to Register
Click Here to see our Instagram Page w/pics & videos
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!
Click Here – to view all of our Sports Training Options
BIRTHDAY PARTIES AT NORFOLK INDOOR
Lots of space, lots of customizable options, SMALL PRICE!
Soccer party, flag football, dodgeball tournament, whiffle ball, and of course our most popular party: NERF WAR BATTLE party!
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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!
RENT OUR INDOOR SPORTS TURF FACILITY
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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