What are the most effective lacrosse drills for beginners. How can new players improve their shooting, passing, and catching skills. Which drills help develop proper stick handling and field awareness. What are the key fundamentals beginners should focus on in lacrosse practice.
Fundamental Stick Skills: Building a Strong Foundation
For beginners, developing proper stick skills is crucial for success in lacrosse. Mastering the basics of cradling, catching, and throwing creates a solid foundation to build upon. Here are some essential drills to improve fundamental stick work:
Wall Ball Drill
The wall ball drill is one of the most effective ways for lacrosse players to improve their stick skills. How do you perform this drill? Find a flat wall and stand about 5-10 feet away. Throw the ball against the wall and catch it as it rebounds. Focus on proper form when throwing and catching. Start with your dominant hand, then switch to your non-dominant side. Aim to complete 50-100 repetitions on each side daily.
Cradle Drill
Cradling is a fundamental skill in lacrosse that allows players to maintain possession while moving. To practice cradling:
- Hold the stick with both hands and keep the head of the stick near your ear
- Use your wrists to rotate the stick back and forth in a rocking motion
- Start stationary, then progress to walking, jogging, and running while cradling
- Practice cradling with one hand, switching between dominant and non-dominant hands
Aim to cradle smoothly without dropping the ball for 1-2 minutes at a time. Gradually increase speed and complexity as you improve.
Quick Stick Drill
The quick stick drill improves hand speed and coordination. How is it performed? Stand about 5 yards from a partner. Pass the ball back and forth, focusing on quick catches and immediate throws without cradling. Start with your dominant hand, then switch to non-dominant. As you improve, move closer together and increase the speed of passes.
Shooting Drills: Developing Accuracy and Power
Accurate and powerful shooting is essential for scoring goals in lacrosse. These drills help beginners improve their shooting technique:
Stationary Shooting Drill
This basic drill helps players develop proper shooting form. Set up about 10-15 yards from the goal and take shots from a stationary position. Focus on stepping towards the target, rotating your hips and shoulders, and following through with your shot. Practice different shot types, including overhand, sidearm, and underhand.
Shooting on the Run Drill
In game situations, players often need to shoot while moving. To practice this skill:
- Start about 20 yards from the goal
- Jog or run towards the goal
- Receive a pass from a teammate or coach
- Catch the ball and immediately shoot on goal
Focus on maintaining proper form and accuracy while moving. Vary the angle and speed of your approach to simulate game-like conditions.
Rapid Fire Shooting Drill
This drill improves shooting speed and accuracy under pressure. How does it work? Line up 10-15 balls near the goal. Shoot each ball as quickly and accurately as possible, aiming for different areas of the net. Time yourself and try to improve your speed and accuracy with each attempt.
Passing and Catching Drills: Enhancing Ball Movement
Efficient passing and catching are crucial for maintaining possession and creating scoring opportunities in lacrosse. Here are some drills to improve these skills:
Line Drills
Line drills are simple yet effective for practicing passing and catching. Divide players into two lines facing each other, about 10-15 yards apart. Players pass the ball back and forth, focusing on proper technique and accuracy. Variations include:
- Quick stick passing (no cradling between catch and throw)
- Off-hand passing (using non-dominant hand)
- Ground ball passes
- Long-distance passing (increase distance between lines)
Triangle Passing Drill
This drill improves passing accuracy and field awareness. How is it set up? Position three players in a triangle formation, about 10-15 yards apart. Players pass the ball around the triangle, focusing on accurate passes and proper catching technique. To increase difficulty, add a defender in the middle who tries to intercept passes.
Give and Go Drill
The give and go is a fundamental offensive play in lacrosse. To practice:
- Player A starts with the ball and passes to Player B
- Player A immediately cuts towards the goal
- Player B passes back to Player A
- Player A catches and shoots on goal
This drill improves passing, catching, and off-ball movement. Rotate positions so all players practice each role.
Defensive Drills: Building a Strong Defensive Foundation
Solid defensive skills are crucial for preventing goals and regaining possession. These drills help beginners develop proper defensive techniques:
Footwork Drill
Good footwork is essential for effective defense in lacrosse. Set up a series of cones in a zigzag pattern. Players should move through the cones using proper defensive footwork:
- Stay low in an athletic stance
- Keep feet shoulder-width apart
- Use quick, shuffling steps
- Maintain balance and control
Practice moving forward, backward, and side-to-side through the cones.
1-on-1 Defense Drill
This drill simulates defending against an attacker. How does it work? Pair up players, with one on offense and one on defense. The offensive player starts behind the goal and tries to score, while the defender works to prevent the goal. Focus on proper defensive positioning, footwork, and stick checks. Switch roles after each attempt.
Sliding and Recovery Drill
Sliding and recovering are crucial team defense concepts. Set up a 3-on-3 scenario with three attackers and three defenders. When an attacker beats their defender, another defender must “slide” to help. The original defender then “recovers” to cover the open attacker. Practice communication and quick movements to maintain defensive coverage.
Goalie Drills: Developing Netminder Skills
Goalies play a critical role in lacrosse, and specific drills can help them improve their skills. Here are some effective goalie drills for beginners:
Reaction Drill
This drill improves a goalie’s reaction time and hand-eye coordination. How is it performed? Have a coach or teammate stand about 10 yards from the goal with multiple balls. The shooter quickly fires shots at different areas of the goal, and the goalie must react and make saves. Focus on proper positioning and quick movements to the ball.
Clear Drill
After making a save, goalies need to quickly clear the ball to teammates. To practice:
- Set up teammates at various positions on the field
- Shoot on the goalie
- After making a save, the goalie must quickly and accurately pass to a teammate
- Vary the positions of teammates to simulate different game situations
This drill improves save technique, decision-making, and clearing skills.
Communication Drill
Effective communication from the goalie is crucial for organizing the defense. During a small-sided scrimmage (e.g., 4-on-4), have the goalie focus on calling out defensive assignments, warning of picks, and directing slides. This drill improves the goalie’s field awareness and leadership skills.
Ground Ball Drills: Mastering Possession Battles
Ground balls are loose balls on the field, and winning these battles is crucial for gaining possession. These drills help players improve their ground ball skills:
1-on-1 Ground Ball Drill
This drill simulates a game-like ground ball situation. How does it work? Roll a ball out between two players who start about 5 yards apart. On the whistle, both players sprint to the ball and compete to gain possession. Focus on proper technique:
- Approaching the ball at an angle
- Getting low with knees bent
- Scooping through the ball
- Protecting the stick after gaining possession
Box Out Drill
This drill teaches players to use their body to gain an advantage in ground ball situations. Pair up players and roll a ground ball between them. The defensive player must “box out” the offensive player, using their body to maintain position between the opponent and the ball. The offensive player tries to get around and scoop the ground ball.
Scoop and Shoot Drill
This drill combines ground ball skills with quick shooting. How is it set up? Place several balls on the ground about 15 yards from the goal. Players must scoop a ground ball and immediately shoot on goal. This drill improves ground ball technique, quick stick skills, and shooting under pressure.
Conditioning Drills: Building Endurance and Speed
Lacrosse is a fast-paced game that requires excellent conditioning. These drills help players improve their endurance and speed:
Shuttle Runs
Shuttle runs improve speed, agility, and endurance. Set up cones at 10, 20, and 30 yards from a starting line. Players sprint to the first cone and back, then to the second cone and back, and finally to the third cone and back. Perform 5-10 repetitions with short rest periods between each set.
Full-Field Sprints
This drill improves speed and simulates the back-and-forth nature of lacrosse. Players start on one end line and sprint to the opposite end line, then immediately sprint back. Perform 5-10 repetitions with rest periods between each sprint. To increase difficulty, have players carry their stick and cradle a ball during the sprints.
Cone Drills
Cone drills improve agility and footwork. Set up a series of cones in various patterns (e.g., zigzag, square, or figure-eight). Players navigate through the cones using proper footwork and body control. Incorporate stick work by having players cradle a ball while moving through the cones.
By incorporating these 32 essential lacrosse drills into practice sessions, beginners can rapidly improve their skills and understanding of the game. Remember to focus on proper technique and gradually increase the difficulty and complexity of drills as players progress. Consistent practice and dedication to these fundamental drills will help new players build a strong foundation for success in lacrosse.
3 Efficient Shooting Drills for Lacrosse Practice – Championship Productions Blog
Look to add these highly efficient shooting drills to your lacrosse practices this year. The drills come from John Nostrant, the head boys’ lacrosse coach at the Haverford School in Haverford, Pennsylvania. Perfect for warm-ups, game days, or after conditioning, these three shooting drills get your players a lot of reps in a short time and aim to improve overall shooting accuracy.
This shooting drill uses three lines of players. It all starts with a pass from the right line to the middle guy and then a shot on cage by the middle guy from about 15 yards out. Next, a pass immediately goes from the left player to the right player for a hard shot. Remember, there should be no defense or goalie’s in this drill, just offensive players working on their shooting. Players should always switch lines.
The goal here is to get a volume of shots, get players warmed up, improve on stick work, and to not wear on their legs. 3-Man Shooting is a good pre-game drill and perfect following a lot of conditioning work. Note: The team will burn through a massive amount of balls in about five minutes. There’s constant movement involved, ample passing, and a lot of reps.
Next, have all the lacrosse balls start in the top middle area. The players on the wings will get two shots back-to-back. The first is a set shot, like you’d get in an extra-man situation, set play, or fast break. The second shot is a “hitch and go” featuring a big shot fake and run to the middle.
This is a terrific warm-up drill, but also ideal for teaching technique, dodging, stick skills, and overall throwing and catching. Make sure that you get players to make a big pump fake and then sprint to the middle before unloading a shot.
Also, provide two feeders up top just constantly feeding players with passes. This should be their only job. It really helps players get in a lot of reps. Force the players to mix up shots, whether it be a low shot, high pipe shot, bouncer, etc.
Tip: Since there’s no defense here, players have the tendency to take their time and make a big wind-up. Constantly remind them to get their shots off quickly like in a game situation.
Finally, using the same set-up as before, get players to first make a set shot. Then for the second shot, have players step out, make a backdoor cut, lead with the stick, catch the ball, make one fake, and then shoot it. Remember, don’t run behind the goal. Stay in front of it. Meanwhile, lead players with your stick on the backdoor cut. Like before, players get back-to-back shots in the same sequence here.
The previous clips can be seen on Championship Productions’ DVD “Efficient Shooting Drills for Lacrosse Practice” with John Nostrant. Check out more shooting videos by visiting our lacrosse library.
Does your squad implement any of these drills or similar variations as part of their practice routine? Which other shooting drills do you recommend for getting your players a ton of reps?
(With Pictures) – Fun In The Yard
Lacrosse is a game that is starting to take America by storm so if it is new to your world, this is the beginners guide to improve your game. These drills for lacrosse are your way into the latest sports craze.
Lacrosse is a hard-hitting and fast-paced game that has elements of both hockey and basketball. Despite similarities to other sports, lacrosse is a unique game and there is a lot to learn.
Having drills to practice is the best way for beginners to get a handle on the basics. These drills for lacrosse will help you learn and master the game.
There is a lot to learn with lacrosse and it may seem daunting. This beginners guide is here to help you break it down into approachable and easy to try drills.
There is no guesswork as we have done the planning for you. All you have to do is start practicing the drills so you can get more effective on the field.
Mixing these drills with persistence will get you the lacrosse techniques that take you from beginner to pro.
There is no doubt about it. Lacrosse is an up and coming game in the United States. Whether you want to start playing or you are a coach that needs to train beginners, there is a lot of information to digest.
Having drills to practice is the easiest way to learn lacrosse basics and to sharpen your skills.
It is essential for all drills that lacrosse players have the appropriate equipment. Unless the coach is running drills that do not require them, all players need to have a quality lacrosse stick.
That way, practice is as close to the real game as possible. This guide has 32 drills for lacrosse that are best for beginners.
Lacrosse Shooting Drills
Lacrosse Pass and Go Drill
This drill teaches players to give and go in attacking. The players line up in two lines at the top of the arc. Only one of the lines will have balls.
The first player in the line with balls will start the drill. They feed the lacrosse ball to the first person in the second group and then run toward the goal.
The player in line that catches the ball, switches hands, then throws a pass to the breaking player. This player should catch and shoot.
Both players return to the lines, joining at the back of the line they were not previously in. The objective of this drill is to learn and enhance attack passing.
It should be done a few times, giving each player a chance to play both positions at least three times.
In The Box Drill
The objective of this drill is to teach players to catch and shoot quickly. The game is very fast paced so this reaction time needs to be minimal. This drill enhances the ability to catch and release quickly and accurately under pressure.
One player stands within a set of 4 cones (the box). Another two or three players go to feeding positions around this player.
The player “in the box” will move around to catch passes from the outside players, shooting towards the goal after each catch. Keep a good supply of lacrosse balls on hands for the feeders.
You can make this drill more challenging by increasing the distance from feeders and the box and by having the shooter change hands between catches.
By adding time constraints, you can control the pace of the activity and help players learn under pressure.
Lacrosse Passing Drills
Square Dance Passing Drill
This drill helps improve basic stick protection skills and offensive principles. All players can practice at the same time, but the drill works best when done in teams of six, three to each line.
Place four cones apart to make a square approximately 20 x 20 yards. When the coach whistles players will work the ball around the square with the same hand. All players start with sticks in the same hand.
The first player runs to the left (right-handed drill) and throws to the person at the front of that line. The second player meets the ball and curls to the left before throwing the ball to the first person in that second line. Players run to the end of the opposite line they started in after their pass is made.
Lacrosse Shuttles
Shuttles allow players to practice touches and air work. The drill is designed to help them keep the ball in the air.
Set up two cones at 10 or 15 yards apart. You can increase this distance to give a more challenging drill as players improve.
There needs to be 3 players behind each cone. At the whistle, the first player at cone 1 runs to cone 2 while passing one ball to the person at cone 2. They then run to cone 1 and throw to the next player waiting there.
After they do this with their right hand for a few rounds, have the players switch to their left hand. The drill can be made more challenging by alternating hands throughout. Coaches can yell “throw left” or “catch right” after a few runs, and then switch at random.
Individual Lacrosse Drills
Simple Sweep
This is a great drill for midfielders. Place one cone about 12 yards from the cage, even with the left pipe. A second cone is placed even to the first one 10 yards in the direction of the sideline.
The player sprints to the outer cone and when there, the foot is planted so they can do a split dodge. Then the player runs to the second cone.
At this cone, they shoot to the cage. Perform this drill 10 times and then move the cones to the other side of the field.
Do The Dodge
You can perform this drill using the same cone setup as the Simple Sweep. Players stand at the middle of the field instead. Run to the cone at the center of the field and do a split dodge when you reach it.
Switch hands as you cut between the cones and sprint directly towards the cage. Players can shoot when ready. The drill can be repeated several times, each time switching sides.
Lacrosse Goalie Drills
All Shots Drill
This goal provides practice for goalie reactions when shots come from different locations. The goalie is in the goal and other players position themselves in the field.
Players pass the ball to each other within the attack area and one takes a shot at random. If a player is further from the goal, they need to shoot harder.
When close, shots need to be carefully placed. Make sure that all possible save areas are targeted so the goalie gets maximum practice.
Hands On Drill
The goalie can sharpen their hand/eye coordination with this drill. Goalie needs to be in a ready position without their stick. The coach or a player stands 5 feet away from the goalie.
Make sure there is a good supply of balls on hand. They toss balls lightly towards the cage and the goalie makes saves by catching the ball, mimicking all their usual movements with a stick. Make sure the goalie is worked from all possible shot positions.
Lacrosse Cradling Drills
Go For Grid Drill
Players can sharpen their passing and dodging skills with this drill. Set up three 15 x 15 yard grids and place a goal at the end of one. Divide the group into teams of three.
The defense team has one player to defend each of the grids. The attacking team players each get a ball and forma line behind the grid that is furthest from the goal.
The first attacker makes their way through each grid, dodging each defender. If the attacker gets through the grid without dropping the ball, they get a point.
If the ball is dropped, they do not get a point and move on to the next grid. Each player on the attacking team performs the same drill three times and then the teams switch roles. The team that collects the most points is the winner.
Go Time Drill
Another cradling drill that is great for attackers to practice without a defender. All players get a ball and position themselves in the penalty area.
Players cradle the ball and move through the penalty space performing dodge moves the coach calls out.
Players need to look ahead and not at the stick or ball. If the player drops the ball, they are out.
Box Lacrosse Drills
Under Pressure Drill
The Under Pressure Drill allows players to practice moving in limited spaces and to chase the ball and force turnovers. Communication and coordination skills are also enhanced with this drill.
Ten players practice at a time, divided into teams of five. Team A sets up a box with 4 cones and 1 cone in the middle. One player stands over each cone and can only move within two steps of their cone.
Team B passes the ball amongst themselves and after the third pass, Team A sends a defender into the box to force a turnover. Another defender can enter the box after the next three passes.
This continues until all ten players are in the box. When there is a turnover, play restarts and the teams switch roles.
Corner The Box Drill
This box drill lets players practice passing, cutting, and moving the ball. They will be cutting to the ball as they improve stick work and ball movement. Lace 4 cones about 25 yards apart from each other to create a box. Within this box, use another 4 cones to create a new box 5 yards in.
Players will be lined up at each cone on the outer box. To start, line 2 will pass to line 1. The front player in this line cuts to the inside cone to receive the pass from the player at the front of line 2.
After the catch, the player turns to the outer box, switches to the outside hand and will pass to the next player cutting in.
Lacrosse Catching Drills
Weave Master Drill
Players can learn the skills for passing and catching with this drill. They also can learn to lead their teammates and keep communication open. Line up players in three lines and the ball starts in the middle with Player 1.
This player passes to Player 2 then runs in the direction of the pass around Player 2 and then runs straight. Player 2 passes to Player 3, goes around them and then runs straight.
This weaving pattern continues for a desired length of field. For multiple players, the second group in the line performs the same drill.
Water Balloon Toss
This drill is a fun way to teach the basics of lacrosse. It is great for younger players but also fun for players of any age. Each player stands about a foot away from another.
Have a good supply of water balloons on hand for this drill. The first player tosses the balloon lightly to their partner.
Once they can catch without popping or breaking the balloon, they each take a step away from each other and continue the drill.
Lacrosse Defense Drills
Distraction Drill
This drill teaches players the defensive shift and sliding, as well as communication. You need 8 defenders, one of which needs to be a goalie. They start in the middle of the 8M (see diagram) facing each other. The defenders all sing a song of clap loudly together.
There are also 7 attackers to be outside the 12M who will be passing the ball to each other outside.
When the coach yells ‘play’ attackers can move to the goal and the defenders need to break out to formation and mark up.
The goalie needs to get to the goal and communicate with all defenders to protect against scoring.
Zig Zag Drill
This drill also teaches defenders how to break into and out of a great defensive position. Start players at the bottom corner of the field and have them sprint diagonally to a cone as shown in the diagram.
At this cone, the player breaks down into a defensive position, then takes a T-step to explode from the cone. Players need to focus on their footwork and position.
This continues as they reach each of the cones. At the last cone, the players sprint forward. The coach rolls a ground ball to the player as they run, who needs to scoop up the ball and continue to the end of the field.
Youth Lacrosse Drills
Sharks And Minnows Lacrosse
This child’s game can be used to teach basic lacrosse skills to younger children. Line up all players at the midfield line. Each player needs to have a ball in their stick.
Choose 2 players to be sharks and they will stand between the midline and end of the field. Players with the balls need to run to the end line while sharks try to knock the balls out of their sticks.
Each time a ball is dropped, that person is out. Players run back and forth until only one player remains. Choose new sharks for the next drill.
Lacrosse Relays
The team needs to be divided into two teams. Each of the teams is split in half and these groups line up at two different spots. You can use the goal line and the midfield line as examples.
The teams compete by racing while cradling the ball in their stick. Players have to pass the ball to each member of their team. For young players, the ball can be rolled on the ground to scoop up.
You can vary this drill by having players run to a cone and back while cradling the ball. They then pass to the next player in their line.
Lacrosse Footwork Drills
Diamond Sprints
Players learn the best defensive footwork to stay with offense players in this drill. Players focus on drop steps as well as turn and run moves as the best way to stay with offensive players on the field.
Place four cones on the field in a diamond shape. There should be about 5 or 10 yards between each cone.
Leave larger spaces for older players. Starting at one cone, players sprint to the second at an angle. They will then drop step back to the next cone.
At the third cone, they switch to the inside of the cone and drop to cone 4. At the final cone, players drive forward to cone 1 as fast as they can.
To and Fro Cradling Drill
Players get to practice changing direction and footwork with this popular drill. They also get to work on changing speeds while cradling the ball. They can work on staying low to the ground as well as controlling their sticks.
Take 5 cones and set up a zig-zag pattern with about 0 yards between each cone. Players start at one of the cones with a ball. Cradling the ball, they sprint to the next one and come back.
As they run, they need to change directions and speeds. Players run through all 5 cones and then take a shot. They return to the line. Repeat this drill for each player as many times as desired.
Lacrosse Ground Ball Drills
Blind Man’s Bluff
This drill allows players to focus on awareness during pressure and unsettling situations. Set up a game play with any number of offensive and defensive players.
Choose what works best for the number of players you have. For example, you can have 3 vs 2, 4 vs 3, or 3 vs 5. All players walk with their eyes closed across the field.
The coach will yell ‘stop’. Players remain standing with their eyes closed and the coach throws in a ball along the ground, yelling ‘ball down’. At this point all players open their eyes and play for the ball.
Box Out Drill
Fundamental scooping and working with ground balls are the focus of the Box Out drill. All players will take part in this simultaneously in this exercise.
Each player needs a partner and the pairs of players are to be spaced out on the midfield line. Put a ball with each pair, approximately 2 yards in front of them.
One of the pair is to be a scooper and the other will be a defender. At the whistle, defenders try to get around the scooper. Scoopers shuffle and use their back to box out the defensive player.
At a second whistle, scoopers need to get the ball and run up the field. Repeat this drill a few times and then have the players in each pair switch roles.
Lacrosse Face Off Drills
Half Field Lacrosse Drill
The objective of this drill is to let individual players move into team plays. Have players make two lines at the 50-yard lines. One line will be defenders and the other will be attackers.
Three of the defenders need to be ready outside the box. Midfielders stand at the midfield line. You can have a goalie for this drill if you want.
One of the midfield players gets the ball and runs the 4 vs 3 break. Offense needs to be in an ‘L’ formation at the break. Defensive players form a triangle. Both teams need to watch the ball movement as the game moves down to the goal.
Get It Done Drill
This drill needs a 2 vs 3 formation and lets players practice different ways to go up against each other. The face-off will be set up at the midfield line.
All players need to cycle in and battle to win the ball. This helps sharpen ground ball skills as well as allowing players to practice different methods to win a ball in face-off situations.
Lacrosse Wall Ball Drills
Wall ball drills are great for players to use during practice and at home. For practicing wall ball drills at home or with the team, having a rebounder is important as part of effective training. Two of the best wall ball drills for lacrosse are below.
Quick Stick
This drill helps with changing hands which allows players to have more flexibility on the field and better chances of keeping the ball from defenders.
Throw the ball up with your dominant hand, and then switch hands to catch it with the opposite one. Throw it back to the wall without a cradle, switch again and catch with your left. You can also throw the ball across the body so it can be caught in the box.
Split Dodge
This throwing drill is a great offensive tactic in the game of lacrosse. It allows players to beat defenders. This play relies on having excellent stick skills.
You need to be able to complete a dodge and make a pass at the same time. For this drill, throw right and catch right.
Then, dodge left and throw and catch to the left too. Then split dodge to the right and repeat.
Lacrosse Agility Drills
Agility is an important skill in lacrosse. The ability to get in and around other players while cradling a ball requires speed and agility.
Star Crossed Drill
This drill allows players to have several touches as they pass the ball around. Cones need to be set up in a star formation around the box.
Divide up the players so that there is an even amount at each cone. Line 1 will pass to line 2, while will pass to line 3, and so on. Players will follow their pass.
As the drill progresses, players will experience different positions for catching and throwing, while continuously moving around the designated area.
Switch It Up Drill
Footwork basics are the objective of this drill. Position four lines of players next to one another. Each line needs to be 10 yards apart all facing the same direction. The first player in each line steps out and reacts to the coach’s instructions which will include any of the following:
- Shuffle right, then left
- Shuffle right, then left, then drop and run
- Drop step, open hips, run backward
- Shuffle back at an angle
- Run ahead then fast break to a defensive position at the whistle
Lacrosse Attack Drills
Around The World
Attackers need to pass quickly and focus on movement. This is a great drill for offensive players. Set up this drill with one attacker behind the net and one on each side of it.
There needs to be three midfielders at the line. The first midfielder (in the middle) moves forward while the left midfielder passers to the one on the right.
The midfielder that makes the pass, moves to screen the right midfielder who will be cutting down the middle to get a pass from the attacker on the left.
This midfielder will take a shot using the middle midfielder as a shield. By practicing the formation of offensive plays, players learn to move the ball quickly.
Attack The Ball
Loose balls are common in lacrosse and this drill helps players learn to attack these balls. Have players line up in two lines with a cone placed 5 yards in front of them.
Coaches stand 10 yards away and will be rolling the ball to the players. Players need to attack the ball. They will charge ahead to get the ball before it crosses the 5-yard cone.
This drill can be varied by changing the location of this cone to the left or right. Players will have to alter their footwork for these variations.
Repetition of this drill improves footwork and reinforces the need to fight for the ball to secure it, should it come loose during play.
Lacrosse Scooping Drills
Beat The Scoop
Ground balls are not always as easy to catch. Line drills such as this that allow players to practice scooping while running are important. Especially in tight situations when other players are fighting to get the ball too.
For this drill, have two players positioned back to back on the field. At the whistle, they each circle around the ball, keeping their head and eyes up.
They do not touch their opponent. At a second whistle, they need to find the ball and scoop it up. You can set up multiple pairings for the team to practice at once. Players can also rotate through to work with a different teammate after a few rounds.
Scoop And Go
Most of the time players need to scoop as they are running, and this is a great drill for that. Set up 4 or 5 cones in a zig-zag pattern with each one about 5 yards away from the other.
There needs to be a coach or another player to throw the ball in for this drill. The first player starts by moving to the outside of cone 1 and as they run, they scoop up the ball.
After they scoop, the ball is passed back to the coach as a second ball (from another coach or player at the second cone) is tossed to them. This can be done over a 10-yard course to proactive and sharpen scooping skills.
The drill can be made more challenging by adding a player to the course for the player to have to pass to.
Helpful Tips To Conquer The Best Drills For Lacrosse
As can be seen, there is a lot to learn when it comes to lacrosse. For beginners and coaches, it helps to know the best drills for lacrosse in order to teach the required skills.
In addition to the drills themselves, there are a few helpful tips that will ensure coaches conquer these drills and that players get the most out of them.
- Keep it simple: Drills are designed to practice skills so distances for throwing and catching should be short. Lengthy, glory passes are not going to help anyone.
- Go to the ball: Make sure players do not just wait for the ball. They need to create space and go to the ball. When it is passed in any direction, players need to run to it so that there is less chance of interception.
- The basics: Any drill will involve the four basic shots of lacrosse. Players need to be comfortable and familiar with underhand shots, backhand shots, sidearm long shots, and overhand long shots. It also helps to practice faking shots.
- Mini-lacrosse: In addition to drills, have players try mini-lacrosse. This modified version of the game involves the same skills but is not as intense. There is no contact or stick-checking, so players get a good feel for the game, positions, and movements.
Final Thoughts
Lacrosse is a fun but fast-paced game. As it grows in popularity, kids across the country want to learn to play. This means coaches need to be prepared to teach all the basic skills of the game.
These lax drills are perfect for beginners and will teach players the ways of their game. With time and practice, these drills will take your player from beginner to pro. They will be running their own plays in no time.
One Knee Shooting Using Swax Lax
One of the most important aspects of having a great shot in the game of lacrosse is being fundamentally sound. This drill teaches athletes how to correctly shoot an overhand lacrosse shot. That being said, having an efficient overhand shot will lead to scoring goals successfully at a high rate.
To complete the drill, players simply need a lacrosse stick, a few [Swax Lax] lacrosse balls, and a lacrosse net.
How the drill works
Step 1: Knee placement
- Players start on one knee, with their front toe pointing directly toward the middle of the cage.
- Players can start on either knee (it is important to practice both).
Step 2: Hand placement
- Players want to have one hand at the end of the shaft, near the butt-end, and the other hand near the middle of the shaft to have proper hand placement.
Step 3: Hips torqued, shoulders turned toward target
- Players want to first turn their shoulders toward the middle of the cage (similarly to their front toe), then torque their hips with their shoulders to “load” the power into their shot.
Step 4: Arms back
- Players want to have their arms back and away from their bodies. The butt-end of the shaft should not be able to be seen by the player.
Step 5: Shoot and follow through
- Players then want to violently pull with their bottom hand, and push with their top hand at the same time to properly shoot the lacrosse ball. Players need to follow through all the way to the ground to complete the motion of shooting.
Step 6: Repeat
- Players want to repeat this process for the duration of the drill. Most importantly, players should be changing sides to properly have sound shooting form for both the right and left hand.
Stay tuned for more lacrosse training drills using Swax Lax balls.
Written my Joe McHale, Intern at Swax Lax.
Half-Field Clearing and Shooting Drill – Head Rock Lacrosse, Inc.
download PDF of this drill with variations.
Full-Field Clearing and Shooting
As both a college player and coach, I was always enthusiastic about doing a full-field clearing and shooting drill. With this type of drill, the catches and passes simulate those made in game situations. Placing two goals at the shooting end of the field (one between the crease and each restraining box side) and working the ball down both lanes creates a lot of reps and even some competition between the players on the two sides of the field. Also, these types of drills just look pretty with no drops. Here is an example of a full-field clearing and shooting drill. Both sides run simultaneously but the diagram only illustrates one side of the field. Add a third line of middies for shorter passes.
Full-field Clearing and Shooting
My path as a lacrosse coach has been pretty unusual. My first head coaching position was for NCAA Division 1 Radford University. I am pretty sure I hold the record for youngest D1 head coach ever at 23! Next I was a head high school coach in Harford county Maryland. Over the past several years I have coached for the local youth program, was an assistant for North Western high school, and now head coach at st Amselm’s HS in DC.
As a high school or youth coach having a whole field for practice is a luxury. Trying to teach or simulate full field transition play was a big challenge. How can you give your players a full-field experience with only a half-field? This drill was developed to simulate full-field clearing and shooting .
Half-Field Clearing and Shooting
Recommended for 16-28 players, U13 and up
(add more lines to create shorter passes for younger players)
Benefits
- Use a half-field for a full field drill
- Simulates catches and throws made during transition
- Flexible shooter position
- Uses all or most of the team
- Disguised conditioning
- Team building through concentration and communication
- How quickly can we get it around?
- How many balls are in the air?
Skills
- Making long passes and long catches (catch with your face, throw with your feet, deliver the pass)
- Shooting on the run
- Change hands – turn to outside or split
- Fake before every pass or shot
- Catch over the shoulder
- Staying spread out
- Talk the ball around
Half-Field Clearing and Shooting
w/M3 as shooter
- D1 or G picks up ground ball and passes (R) to D2 (a coach can feed ground balls to pace drill)
- D2 catches to outside (L), split or roll, then to pass (R) to M1
- M1 catches over the shoulder (R), turns to outside passes (R) to M2
- M2 catches over the shoulder (R) turns to outside passes (R) to M3. When M2 catches, the next pass #1 starts!
- M3 comes out of the box catches (L) to outside, splits or rolls to pass (R) to A1
- A1 catches (L) to outside, splits or rolls to pass (R) to A2 then backs up shot at X
- A2 catches (L) to outside, splits or rolls to drive to weak GLE and feed M3
- M3 times up the cut to catch (L) and shoot (L) on the run or roll or split to finish (R) then rotates to M1 line (or D1 line for variation 1)
Rotations
- Goalies switch between throwing pass 1 and taking shots in the goal
- D1 rotates to D2, D2 to D1
- M1 rotates to M2, M2 to M3, M3 to M1
- A1 rotates to A2, A2 to A1
- Mirror the illustrated setup and rotation of passes to work opposite change of hands and shooting from both sides of the goal
- Variation 1 – D and M rotate through all D and M lines (M3 goes to D1 after shot)
- Variation 2 – Add a third attack line for crease play (pick and follow or screen and rebound)
This drill is very flexible. Download the PDF to see other variations with A1 or A2 shooting. The setup can be mirrored so that the passes go around in the opposite direction to work opposite hands in each position. Add a crease player to work on screens (lost art?), picks and rebounds. Rotate long sticks or goalies into the shooting line – they love that!
Let us know what you think or if you have any favorite similar drills in the comments!
FREE Lacrosse Coaching Videos – Souza Lacrosse
It’s working Smarter, not Harder!
FREE Lacrosse Coaching Videos – All videos located on Youtube@SouzaLacrosse
Coach…here are FREE videos that I created to help all coaches improve in all areas. I have used all of the drills and ideas in my practices. Hope these lacrosse videos will help Increase Your Success.
Practice Planning
- How to create a practice plan – https://youtu.be/vn2zacEt2ZA
- U9 Lacrosse practice #1 – https://youtu.be/p_Wa5rSnASk
- U9 Lacrosse practice #2 – https://youtu.be/NFjMj-DE2iY
- U9 Lacrosse practice #7 – https://youtu.be/dS6oNa3vPfg
Transition Drills
- Ring around a rosy – https://youtu.be/dimCGWggNws
- 4v3 to 4v4 – https://youtu.be/WaljtYJhdDc
- The Buczek Drill – Diamond Square – https://youtu.be/YQ3a9sOVw0s
- Teaching shallow Cuts with 3v2 – https://youtu.be/p6wsKzLyEkU
- High rep 4v3 – https://youtu.be/cpyVtVvbWyA
- Teaching 3v2 – https://youtu.be/lHkLZxFA-ko
- Half field – 5v4 to 5v5 – https://youtu.be/3yZ6tffSh8M
Skill Improvement
- Teaching Timing on cuts and feeds – https://youtu.be/TpC2Hgz7e0k
- Teaching picks #1 with 2v1, 3v2 – https://youtu.be/6G6d3bp30Bs
- Teaching picks #2 with 2v2, 3v2 – https://youtu.be/iq5p-YRamek
- High Rep cutting and feeding drill 1 – https://youtu.be/-76cQXSsYh8
- Teaching vision from X – https://youtu.be/4zKN2VQlPH0
- Teaching step back and re-attacks – https://youtu.be/TErn2ZnuUT0
- Disguising your shot – https://youtu.be/D79t6jtX1rA
- Push Away Shooting Movement – https://youtu.be/5mf46bVo5-A
- High rep inside finishing – https://youtu.be/0Mt6gsi8928
- Fun Shooting Drill “flow” – https://youtu.be/3rW04pBQB7E
- Shooting – “AND 1” – https://youtu.be/tg8raUljAxQ
- Shooting – “6 lines” – https://youtu.be/GZfj8ywFSG4
Offensive Playbooks
- EMO- Richmond vs UMD 2019 – https://youtu.be/W5P5cybO6PM
- 6v6 play – Hopkins vs Michigan 2019 – https://youtu.be/VHPAIUHnA5k
- 6v6 pick motion – Hopkins vs Ohio state 2019 – https://youtu.be/jiGoti7I17A
- 6v6 Invert motion – PSU vs Ohio State 2019 – https://youtu.be/bjqmfANOZ6A
- EMO – Towson vs duke 2019 – https://youtu.be/TQQTpFIvf4M
- 6v6 Big Little – ND vs UNC 2019 – https://youtu.be/AAdvQV0F5Kk
- EMO – Hopkins vs UVA 2019 – https://youtu.be/Z-WoL8q6QF4
- Getting Hung up at X – Hopkins vs UMD 2019 – https://youtu.be/HEGzyYWbobY
Offensive Installment
- Teaching Offensive Motion with 5v5 – https://youtu.be/sU7zbdWdR90
Defensive Installment
- Defensive Sliding Drill – 1v1 to 3v2 – https://youtu.be/w3tPM3zoM8Q
Stick Stringing
- Restringing Nike vapor LT lacrosse stick – https://youtu.be/9TcTrYWGKXE
US Lacrosse Foundation Coaches Clinic Presentations
You can also download this 25-page lacrosse slide presentation onto your computer. Please email us if you need any additional information concerning USLacrosse Georgia’s Lacrosse Presentation by contacting me.
Coach Souza
SouzaLacrossePresentation2017
Procedure for the exercise / ConsultantPlus
Starting position for test shooting: the shooter is at the firing line. Independently equips the weapon with one cartridge. Weapon in a holster, put on safety (if any), magazine with a cartridge in the pistol grip (for drum-type weapons, the trigger is not cocked), the cartridge is not sent into the chamber, the valve of the holster is fastened. The shooter makes a report: “Ready for shooting,” and also warns of the intention to use the weapon.
The shooter, at the command of the firing director, “Fire” takes the position for shooting, unfastens the holster, takes out the weapon, removes it from the safety catch (if any), sends a cartridge into the chamber (when using a drum-type weapon – cocks the trigger), makes one aimed test shot …
At the end of the shooting, the shooter reports: “The shooting has finished.” Then he performs the commands of the head of the firing squad to unload the weapon and present it for inspection. Get acquainted with the result of a test shot.
Starting position for valid shooting: the shooter is at the firing line. He independently equips the weapon with two cartridges. Weapon in a holster, set to safety (if any), magazine with cartridges in the pistol grip (for drum-type weapons, the trigger is not cocked), no cartridge is sent into the chamber, the valve of the holster is fastened. The shooter makes a report: “Ready for shooting,” and also warns of the intention to use the weapon.
The shooter, at the command of the firing director, “Fire” assumes the firing position, unfastens the holster, removes the weapon, removes the safety lock (if any), sends a cartridge into the chamber (when using a drum-type weapon, cocks the trigger), fires two aimed shots.
At the end of the shooting, the shooter reports: “The shooting has finished.” Then he performs the commands of the head of the firing squad to unload the weapon and present it for inspection.
Positive result: at least one hit on the target within the specified time.
Negative result: less than one hit on the target, exceeding the time to complete the exercise.
An exercise is considered completed if a positive result is obtained for it.
If the employee does not complete the exercise for technical reasons (weapon failure, misfire, etc.), the exercise is repeated.If the employee achieves a positive result until the weapon fails (misfire and other), the exercise is considered completed.
Open the full text of the document
Aiming when firing a pistol with an open scope
Pistols are classified as short-barreled weapons. However, if you start comparing them with each other, then any person will see that different pistols have different distances between the whole and the front sight, different length of the aiming line.And it would not matter if the human eye could see objects at different distances from it with the same sharpness.
In our case, there are three objects that need to be combined: rear sight, front sight and target. Unfortunately, the human eye physically cannot see three objects equally sharply at different distances without a special device (diaphragm): a rear sight at arm’s length, a front sight at a distance of an arm’s length, plus the distance from the rear sight to it, and a target at a distance of more 1 m from the front sight.Therefore, you need to make a choice of the object on which you want to focus the shooter’s eyes.
And so, we have three options:
- Focusing on the target, the rear sight and front sight blur.
- Focusing on the front sight.
- Focusing on the rear sight.
Selecting options 2 or 3 will make the target appear blurry.
The first option, no matter how attractive it may seem, is erroneous, since the bullet can only hit the target when the barrel of the weapon is directed at the target.
Focus on target
To direct the barrel of the weapon at the target, the rear sight and front sight must be aligned relative to each other, which are parallel to the barrel. Based on this, we will choose from the two remaining options.
In order for the choice to be correct, you need to know the distance between the front sight and the whole. If this distance is less than 15 cm, then you need to focus on the rear sight (option on the left) and then the front sight will fall into the zone of sharply visible space.If the distance from the rear sight to the front sight is more than 15 cm, then you need to look at the front sight and then the rear sight will also be seen sharply (variant of the sparava) .
Example of correct focusing on sights
Why is it necessary to see sharply both the rear sight and the front sight? Because only in this case it is possible to set the front sight and rear sight in the same way each time. Consistency or uniformity is a key point in shooting, which applies to everything: hold, grip, aiming and pulling the trigger.
Exercises for developing the skill of correct aiming
Exercises must be performed against a wall or target, at a distance of 1.5 m or more.
Exercise number 1. “Concentration”
For a Makarov pistol or similar pistol with a distance of less than 15 cm between the front sight and the whole.
Take the pistol, get ready to fire, raise the weapon to eye level and do the following in sequence:
- Focus on the target / wall.Please note that in this case, not only the upper edges of the rear sight, but also the front sight are “blurred”. And they “blur” so much that it is not possible to align their upper edges relative to each other.
- Move your gaze to the front sight. Please note that in this case the upper edges of the rear sight are slightly “blurred”, a halo has appeared above them.
- Focus your eyes on the whole. And remember this aiming picture. Sights must be sharp.
Note the location of the sights in relation to the shoulders of the chest shape target (the scope is located in the center of the target) and in relation to the black circle of the sports target.The sights are located under the black circle (approximately in the area of dimensions 4, 3) .
Options for focusing on various objects when firing a Makarov pistol
Aiming at the chest target (focus on the target / focus on the front sight / focus on the rear sight)
Aiming at a sports target (focus on the target / focus on the front sight / focus on the rear sight)
Options for focusing on various objects when firing from the Yarygin pistol
Aiming at the chest target (focus on the target / focus on the rear sight / focus on the front sight)
Aiming at a sports target (focus on the target / focus on the rear sight / focus on the front sight)
Exercise number 2.”Smooth front sight”
When performing this exercise, the focus of the gaze should always be on the sighting devices (PM and analogues – in the rear view / PU and analogues – on the front sight) . Sights should be sharp during the exercise.
Take the pistol, get ready to fire, raise the weapon to eye level and do the following in sequence:
- Focus on the sights.
- Raise the front sight 0.5-1 mm above the upper edges of the rear sight.
- Align the rear sight.
- Lower the front sight 0.5-1 mm below the upper edges of the rear sight.
- Align the rear sight.
- Move the front sight to the left by 0.5-1 mm (the gap on the left will practically disappear).
- Align the rear sight.
- Move the front sight to the right by 0.5-1 mm (the gap on the right will practically disappear).
- Align the rear sight. And remember this aiming picture. Sights should be sharp, and the upper edges of the rear sight and front sight should be at the same level.It is about such a picture that they say that the sights are even.
Sequence of the exercise for the Makarov pistol
Vertical front sight displacement (front front sight / bottom front sight / straight front sight)
Horizontal front sight displacement (front sight on the left / front sight on the right / straight front sight)
Sequence of the exercise for the Yarygin pistol
Vertical front sight displacement (front front sight / bottom front sight / straight front sight)
Horizontal front sight displacement (front sight on the left / front sight on the right / straight front sight)
Time for each exercise – 10 – 15 sec.
The number of repetitions in one workout – not less than 5.
Number of trainings with exercises – not less than 7.
It is recommended to repeat the exercises at least 2 – 3 times a month.
Visually, the eye perceives the deviation of the front sight to the right or left by 1 mm as the disappearance of the gap between it and the vertical wall of the rear sight slot on one side and a 2-fold increase in the width of the lumen on the other.
Deviation of the front sight by 1 mm in the rear sight slot when firing from a Makarov pistol at a distance of 25 m leads to a deflection of the bullet in the same direction by 19 cm from the center of the target.
When firing from the Yarygin pistol, deflection of the front sight in the rear sight slot by 1 mm will lead to a deflection of the bullet in the same direction from the center of the target at a distance of about 15 cm.
After completing these exercises, you learned to level the front sight and see sights sharply.
You can often hear the question of how to aim with one eye or two? The answer is as follows – preferably two, so in this case the visual acuity is higher.
However, when aiming with two eyes, the effect of the appearance of a “second fly” can occur.Usually this effect appears if the shooter is right-handed, and his leading eye is left, with a left-handed person, respectively, vice versa.
This raises two questions:
- How to determine which eye is the leading?
- If the dominant eye and strong hand are not of the same name, then what to do about it?
To determine the leading eye, perform the following steps in sequence:
- At a distance of several meters from you, 3 m and beyond, find some stationary object.
- Stretch your arms forward and connect your thumbs and index fingers together to form a closed loop.
- Place your hands between your face and the selected object. See through the outline with two eyes.
- Continuously look at the selected object and alternately close first one eye and then the other.
- The leading eye will be that eye, during the operation of which the object does not change its position in space relative to the contour of fingers (while the second eye is closed) .
Determination of the leading eye
If the strong hand is right (right-handed shooter) , and the dominant eye is left, then there are several solutions to the problem:
- Place the gun in front of the left eye when firing.
- Use a shooting monocle and lower the curtain that will cover the left eye, if you use glasses, then close the left glass with an opaque material.
- Learn to shoot with a weak (left) hand.
For a left-handed person, the same steps are required as in the mirror image.
Another question that worries most people who have decided to independently learn to shoot at a sports target – “Where to aim?”
Position of sighting devices relative to the aiming ball of the target (left is correct / right is not)
Note that the sights are located below the black circle by about the size of its radius.This provides almost the same aiming with a significant difference in target illumination, be it bright sun or dense clouds, as well as on a target printed on paper with different quality (from matte cardboard color to glossy white) .
Experienced athletes may object and say that the gap between the crosshair and the black circle should be kept to a minimum. But we should not forget that sporting weapons are distinguished by the ability to perform corrections with the help of micrometric screws on the rear sight, on military weapons and their analogues there is no such possibility.From this it follows that you will most likely have to “take out” the aiming area. In sunny weather, you will approach the black circle, and if you initially “aimed” with a small gap, you will have to “crash” into the field of the black circle.
It will not be possible to really assess the degree of “penetration” into the field of the aiming ball of the target due to the effect of diffraction (the phenomenon of bending around obstacles by a light wave) .
Another significant aspect when aiming with a “cut” into the black circle will be the inability to guarantee uniformity of aiming from shot to shot.
Also, one should not forget that differences in visual acuity and anthropometric data (height, arm length) can significantly affect the perceived sighting pattern.
How To Make A Deep Pocket Goalkeeper Lacrosse
Beginners and intermediate goalkeepers generally do better with a deeper pocket because it provides a larger grip when defending against shots. The main differences between a goalkeeper and a field stick are the shape of the head and the depth of the pocket.To make a deep pocket, you need to insert the goalkeeper head with the larger part of the diamond mesh that comes with the strings in the goalkeeper’s headgear. If you’re new to shooting, enlist the services of an experienced stringer to make a deep pocket lacrosse goaltender.
Pull the diamond mesh in all four directions by hand to make it flexible. Fold over the wider end of the net to create a double stroke of diamonds that attach to the top goalkeeper head rail.
Lace a double stroke of the diamond mesh on the top placket of the head with a top tie string. Use the traditional loop-and-swoop lacing pattern to create half holds in each of the tie holes at the top of the head. Secure the top tie with the top knot on the outside of the head.
Lace single strips of diamond mesh on each side of the mesh to the side guides of the head with the strings of the sidewalls. Use the traditional loop and loop pattern, but do not tie the ends of the strings at this point.
Hold the goalkeeper’s head with one hand. Insert the lacrosse ball into the pocket and create a deep pocket. Push the ball in the pocket from side to side and also into the top of the pocket to create the largest possible reception area. Repeat this step as needed until the new mesh remains in deep configuration.
