How can indoor lacrosse drills improve your skills. What are the most effective drills for enhancing stick handling. Which exercises boost shooting accuracy indoors. How do wall ball routines contribute to better performance. What are the best indoor drills for goalies. How can you practice dodging moves in limited space. Why is footwork crucial in indoor lacrosse training.
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 that can be honed in limited space, making them ideal for indoor training sessions.
Stick Handling Drills
Improving stick handling is fundamental to becoming a better lacrosse player. Indoor environments provide an excellent opportunity to focus on this crucial skill.
- One-handed cradling: Practice cradling the ball with each hand separately to improve control and strength.
- Quick stick drills: Work on rapid catching and throwing motions to enhance hand speed and coordination.
- Around-the-world: Move the stick around your body while maintaining control of the ball to improve overall stick handling.
How can you make stick handling drills more challenging? Incorporate movement, such as jogging or shuffling, while performing these exercises to simulate game-like conditions.
Wall Ball Routines
Wall ball is often considered the cornerstone of lacrosse skill development. It’s an excellent way to improve when practicing alone and can be easily done indoors.
- Start with 30 repetitions using your dominant hand
- Switch to your non-dominant hand for another 30 reps
- Practice quick sticks (catch and release without cradling)
- Work on different release points (high, mid, and low)
- Incorporate split dodges and face dodges between throws
Why is wall ball so effective for skill development? It allows players to get hundreds of repetitions in a short amount of time, improving muscle memory and technique for both throwing and catching.
Shooting Drills to Enhance Accuracy and Power
Developing a powerful and accurate shot is crucial for offensive success in lacrosse. Indoor drills can help players refine their shooting technique, even with limited space.
Wrist Snap Drills
Focusing on wrist snap is essential for generating shot power and accuracy. Stand close to a wall or target and practice snapping your wrist without using your arms or body. This isolates the wrist movement and helps develop proper technique.
Elbow-to-Armpit Drill
To improve shot speed and power, practice driving your elbow to your armpit during the shooting motion. This helps engage your core and upper body muscles, leading to more powerful shots.
How can you improve shot accuracy while maintaining power? Focus on follow-through and aiming for specific targets on the wall or net. Gradually increase distance as your accuracy improves.
Footwork and Agility Drills for Indoor Practice
Lacrosse requires quick feet and agility, both of which can be improved through indoor drills.
Ladder Drills
Using an agility ladder or creating one with tape on the floor, practice various footwork patterns:
- High knees through each square
- Lateral shuffles
- In-and-out steps
- Hopscotch pattern
Cone Drills
Set up cones in various patterns to practice quick changes of direction:
- Figure-eight runs
- 5-10-5 shuttle runs
- Star drill (5-point star pattern)
Why is footwork so important in lacrosse? Good footwork allows players to make quick cuts, dodge defenders, and maintain balance while cradling or shooting, giving them a significant advantage on the field.
Goalie-Specific Indoor Drills
Goalies require specialized drills to improve their unique skill set. Indoor environments provide an excellent opportunity for focused goalie training.
Reaction Drills
Improve reaction time by having a partner or coach randomly toss tennis balls or lacrosse balls from different angles. The goalie must react quickly to catch or deflect the balls.
Footwork and Positioning Drills
Set up cones or markers to represent different shot angles. Practice quickly moving to the correct position to face each angle, focusing on proper stance and footwork.
How can goalies improve their mental game during indoor training? Incorporate visualization techniques, practicing “seeing” shots before they happen and mentally rehearsing save movements.
Dodging and Offensive Move Drills
Effective dodging is crucial for offensive success in lacrosse. Indoor drills can help players refine their dodging techniques in confined spaces.
Split Dodge Drill
Practice split dodges by setting up cones or markers to represent defenders. Focus on quick stick and body fakes before changing direction.
Roll Dodge Drill
Use a wall or partner to simulate a defender. Practice rolling off the “defender” while maintaining ball control and proper body positioning.
How can you make dodging drills more game-like indoors? Incorporate defensive pressure from a partner, gradually increasing the intensity as skills improve.
Team-Based Indoor Drills and Scrimmages
While individual skills are important, team-based drills help players develop chemistry and learn to work together effectively.
Small-Sided Games
Organize 3v3 or 4v4 mini-games in a confined space to work on teamwork, communication, and decision-making under pressure.
Fast Break Drills
Practice fast breaks in a reduced area, focusing on quick ball movement and finishing in tight spaces.
Why are small-sided games effective for indoor training? They allow players to get more touches on the ball and make decisions quickly, simulating the fast-paced nature of lacrosse in a controlled environment.
Incorporating Strength and Conditioning into Indoor Lacrosse Training
A well-rounded indoor training program should include strength and conditioning exercises to improve overall athleticism and prevent injuries.
Bodyweight Exercises
Incorporate exercises that can be done with minimal equipment:
- Push-ups and variations (wide, narrow, diamond)
- Squats and lunges
- Planks and core exercises
- Burpees for full-body conditioning
Resistance Band Workouts
Use resistance bands to target lacrosse-specific muscle groups:
- Rotational exercises for core and shooting power
- Lateral movements for defensive slides
- Arm and shoulder exercises for stick handling strength
How can you make strength training more lacrosse-specific? Incorporate stick handling or cradling while performing exercises to improve multi-tasking abilities and sport-specific coordination.
Utilizing Technology and Video Analysis in Indoor Training
Modern technology can greatly enhance indoor lacrosse training, allowing players to analyze their technique and track progress more effectively.
Slow-Motion Video Analysis
Use smartphone cameras or dedicated sports cameras to record players’ techniques during drills. Analyze the footage in slow motion to identify areas for improvement in shooting, passing, and dodging mechanics.
Virtual Reality Training
Some facilities now offer virtual reality (VR) lacrosse training programs. These can provide immersive experiences for decision-making and reaction time training, even in limited physical space.
How can technology improve goalie training indoors? Use shot tracking devices or radar guns to measure shot speed and placement, helping goalies improve their ability to read and react to different types of shots.
Indoor lacrosse drills offer a wealth of opportunities for players to improve their skills, regardless of weather conditions or available outdoor space. By focusing on fundamental techniques, incorporating team-based exercises, and utilizing modern technology, players can make significant strides in their lacrosse abilities. Remember to always prioritize proper form and technique over speed or intensity, gradually increasing the difficulty of drills as skills improve. With consistent practice and a well-rounded approach to indoor training, players can elevate their game and be better prepared for on-field success when the season begins.
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Surfin’ – Kid Cudi
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Replying to @239_noah Hope this helps #lacrosse
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Katie McGlynn
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lacrosse girlies!
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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
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Avicii-The Nights(Skone HardStyle Remix)（剪辑版） – SKONE
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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.
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SPRING SESSION – INFO
Dates: April 20 – May 25 (6 week program)
Every Thursday: 6pm – 7pm
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202 W.
22 St. Norfolk VA 23517
Cost: $100 full package or $20 per class
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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
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Q: What about weather?
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Q: Can parents drop off? Can parents stay & watch?
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Q: Lacrosse stick? Do students need their own lacrosse stick?
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Q: What other lacrosse equipment is needed?
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Students CAN wear goggles, mouth piece ect. if they want!
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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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