Looking to Up Your Lacrosse Game This Season. Try These 15 Mini Stick Drills

Looking to Up Your Lacrosse Game This Season. Try These 15 Mini Stick Drills

Wall Ball Drills to Improve Hand-Eye Coordination

If you’re looking to up your lacrosse game this season, incorporating wall ball drills with a mini stick is a great way to build hand-eye coordination and stick skills. Wall ball provides the repetitive, focused practice that leads to muscle memory and lacrosse instinct. With a mini stick in hand, you can get quality wall ball reps in almost anywhere. Read on for 15 killer mini stick wall ball drills to add to your training routine.

1. Basic Catch and Throw

The basic wall ball drill trains the most fundamental catch and throw mechanics. Stand 3-5 feet from the wall with your mini stick. Throw the ball against the wall with moderate force using good lacrosse form. As the ball rebounds off the wall, catch it cleanly in your stick’s pocket with your hands in proper catching position. Immediately throw the ball back against the wall, concentrating on accelerating through the throw. Repeat for 30-60 seconds. This drill grooves muscle memory for smooth, efficient catching and throwing technique.

2. Alternating Hands Catch and Throw

For this drill, alternate throwing hands on each catch and throw. Throw righty, catch, throw lefty, catch, and repeat. Switching hands challenges hand-eye coordination by forcing you to catch and handle the ball smoothly from different angles. Start slow, making 5-10 smooth catches with each hand before speeding up the tempo. This drill boosts stick skills, coordination, and hand quickness.

3. Kill Shots

Practice blistering shots on the run with this high-tempo drill. Start 5 feet from the wall with knees bent, weight forward, and hands ready. When you throw the ball against the wall, immediately cut toward the rebound at a sharp angle as if dodging a defender. As the ball returns off the wall, catch it in stride and fire a hard, accurate shot into the wall using proper shooting form. Chase down the rebound and repeat the drill on the opposite side, cutting across your body. The drill improves reaction time, hand quickness, power shooting, and accuracy on the move.

4. Quick Stick Drill

The quick stick drill boosts hand speed and reaction time. Set up as in the basic catch and throw drill, but instead of securing each catch deep in the pocket, receive the ball with hands well out in front of your body. Immediately redirect the ball back against the wall upon catching it without cradling or gaining control. Concentrate on softly receiving the ball with your hands to dampen the rebound. Receive and redirect as quickly as possible while maintaining accuracy. Start slow and increase the pace as technique improves. This high-rep drill grooves lightning fast stick skills.

5. Behind the Back Drill

Add degree of difficulty to wall ball by incorporating behind the back catches and throws. Set up as in the basic catch and throw drill. On each rebounding catch, swing your stick behind your back, catch the ball back there blindly, and then bring it back out in front of you. Maintain form, keeping your chest facing the wall during the maneuver. Then throw the ball behind your back against the wall. The twisting action improves hand dexterity and body coordination. Start with just behind the back catches, then try adding the throws once comfortable.

6. Off-Hand Drill

Challenge your weak hand and build ambidexterity with this off-hand mini stick wall ball drill. Set up in your usual stance but hold the bottom of the shaft with your dominant throwing hand. With just your off-hand on the stick, catch and throw reps against the wall. Concentrate on flicking your wrist smoothly and accelerating through the throw. Though awkward at first, your off-hand skills will develop quickly with regular practice. Being competent catching and throwing with either hand is a huge advantage on the field.

7. Box Drill

Up the ante by catching and throwing as you move along the wall. Stand 2 feet from the wall and start by throwing the ball with your right hand. Shuffle left and catch the rebound with your right hand, then throw lefty. Keep shuffling left to catch righty again. After a few more back and forth reps, pivot so you are now moving laterally the other way across the wall, still catching and throwing. The lateral movement forces you to align your body properly and handle the ball on the move. Great for hand-eye coordination!

8. Tic-Tac-Toe Drill

Work on accuracy and ball control by playing tic-tac-toe against yourself. Draw a 3×3 square grid on the wall with tape or chalk. Stand 5 feet back with your mini stick. The object is to land a thrown ball in each square, like an X marking spots. Focus on placing accurate shots using smooth throwing mechanics. Try to complete a full tic tac toe board in as few throws as possible. You can add doubles rules where you have to hit a box twice before moving on. It’s harder than it looks!

9. Reaction Ball Drill

Hone reaction time by incorporating one-touch reaction catches. Using a mini stick and tennis ball, stand 5 feet from a rebounder or wall. Have a partner stand to the side and randomly toss balls toward you at different angles. Receive each ball out of the air on one touch and redirect it immediately back to your partner using a quick wrist snap. Work on cleanly fielding balls thrown to either side, above your head, at your feet, etc. This live drill improves quickness and challenges you to handle unpredictable throws.

10. Striking Drill

Develop lightning fast reflexes and one-touch catching skills with mini stick striking drills. Hang a ball on a rope or bungee about head level. Stand in ready position holding your stick in one hand. Using a stabbing downward motion, strike the hanging ball with the face of your stick head as quickly as possible to make it rebound off the wall. As soon as the ball comes back toward you off the wall, strike it again on one touch. Increase the speed as fast as you can while maintaining control. This highly responsive drill boosts reaction time.

11. Extreme Angle Drill

Practice dealing with passes coming from odd angles. Set up facing the wall and have a partner stand to the side. The partner will toss balls toward you but vary the angle and velocity each time. Receive each pass quickly, regrip and reload if needed, and make an accurate return pass back to your partner on the fly. Work on both forehand and backhand angle catches. This drill improves spatial awareness, body positioning, and stick skills on errant passes.

12. Obstacle Drill

Add obstacles like cones, poles or chairs in front of the wall which you must dodge around as you work. Set up like the box drill and move laterally across the wall while executing catches and throws. But this time, set up obstacles or defenders that you must avoid. Change direction quickly, use foot fakes, and keep the stick moving to maneuver past the obstacles. This combines stick skills with realistic dodging and body movement.

13. Multi-Ball Drill

For an intense reaction and focus workout, take on multiple balls at once. Start with two tennis balls. Throw the first against the wall and as it rebounds back, throw the second ball off the wall. Then quickly catch the first ball, throw it back, catch the second ball, throw it back, and repeat, keeping both balls in continuous motion. Add more balls to increase the challenge. This drill keeps your eyes and hands moving, tracking multiple objects at once.

14. Scissor Catch Drill

Work on tricky scissor catches where the ball flips back and forth between your stick head and shaft. Hold the stick vertically in front of you about a foot from the wall. Drop a ball onto it so it rebounds off the wall. As the ball comes back toward you, essentially catch it between your stick head and shaft by crisscrossing them so the ball briefly lands on the shaft. Then drop it back onto the head so it rebounds again. Alternate back and forth between the scissor catch and standard catch. The drill improves hand-eye coordination and touch.

15. Mini Mini Wall Ball

Think you don’t have space for wall ball? Think again! You can develop stick skills using a mini mini ball almost anywhere. Grab a soft mini ball, racquetball or tennis ball. Find any flat vertical surface – a wall, door, tree, your own palm – and make it your backstop. Mimic the mechanics of wall ball catches, throws, quick sticks using the mini mini ball and a mini stick. Bonus: add some behind the back or between the legs catches! You can practice mini stick handle skills and hand-eye coordination in the tightest spots.

By incorporating a variety of challenging wall ball drills using a mini stick, you can build tremendous hand-eye coordination, quickness, accuracy, and overall lacrosse skill. Frequent, quality reps lead to muscle memory and sharp instincts on the field. Get outside and use that wall – your game will reach new heights this season!

Cradling Drills to Perfect Ball Control

If you want to dominate the lacrosse field, having superior ball control and cradle skills is a must. A lethal cradle can help you evade defenders, protect possession, and strike quickly. With a mini stick in hand, you can practice cradling technique and ball control anywhere. Here are 15 excellent mini stick drills to take your cradling to the next level.

1. Figure 8s

The basic figure 8 drill develops a smooth, consistent cradle. Hold the stick comfortably with both hands with the ball in the pocket. Start cradling, moving the head of the stick rhythmically side to side in a horizontal figure 8 motion. Focus on keeping your hands relaxed while generating pendulum-like motion from your wrists. Cradle slowly at first until the movement becomes second nature. Then work on picking up speed while maintaining control.

2. Toss Cradles

Increase the challenge by incorporating toss cradles. Start as in the figure 8 drill. But this time, periodically give your stick a quick downward jerk to toss the ball up just above the head. As it falls, cushion the ball back into the pocket with the same figure 8 cradling motion. Gradually increase toss height while keeping the ball secure. This drill improves hand-eye coordination and touch.

3. Crossover Cradles

Work on lateral cradling techniques with this drill. Stand holding the stick with both hands out to your side at shoulder level. Cradle the ball laterally across your body, moving your top hand under the shaft on each swing. Switch directions and now crossover cradle back the other way. This back and forth crossover action strengthens your ability to protect the ball from checks on the run.

4. Split Cradles

Boost your ambidextrous cradling skills with split cradles. Start with standard figure 8s. Then periodically roll your top hand above the shaft so the bottom hand controls the cradle for a few reps. Next, switch hands by rolling the bottom hand up top to retake control for a few more reps. The hand switching forces you to cradle smoothly with either hand in command.

5. Behind the Back Cradles

Up the challenge by cradling behind your back. Start with basic figure 8s out front. On every few reps, swing your cradling stick in a loop behind your back and continue cradling back there for a few rotations. Concentrate on keeping your hands relaxed during the transfer and maintaining rhythm behind your back. This tests hand-eye coordination while improving protective cradling skills.

6. Off-Hand Cradles

Being able to cradle competently with your weak hand is a valuable skill. Switch hands, placing your dominant hand low on the shaft for control. Only your bottom, non-dominant hand will cradle. Focus on generating clean figure 8 motion from the wrist of your off hand. Though awkward at first, you’ll be surprised how quickly you can develop solid off-hand cradling ability.

7. In and Out Drill

Mimic cradling through traffic with this drill. Set up a series of cones or obstacles about 3 feet apart. Weave in and out between the cones while maintaining a smooth high-speed cradle, periodically switching cradle direction. Bend your knees and stay athletic, using head fakes and quick changes of pace. The tight maneuvering improves your ability to cradle elusively on the run.

8. Gauntlet Drill

Test your protective cradling skills with the gauntlet drill. Have a partner stand 3 feet away, holding their stick up as a defender. Cradle past them, shielding the ball with your body and stick. As you pass, have your partner take swipes at the ball with their stick to try to dislodge it. Keep your stick and elbows tight to your body as you run the gauntlet past multiple “defenders”.

9. Mirror Drill

Work on tricky off-hand and behind the back cradles by mirroring a partner. Stand facing a teammate who is cradling normally. Mimic their every cradle move, reaching your stick around your body. As they crossover cradle left to right, you’ll crossover right to left. When they go behind the back, you’ll follow. Mirroring improves coordination, flexibility, and cradle technique.

10. Reaction Ball Drill

Quickly sharpen hand-eye coordination and reflexes by adding reaction ball cradling. Have a partner randomly toss you balls from different angles. Field each errant pass cleanly out of the air, secure it in your stick, then transition immediately into smooth cradle. Focus on adjusting your hands swiftly to cradle balls arriving above, below, or far to either side of your stick. This live drill builds cradling instincts.

11. Obstacle Course

Set up an obstacle course using cones, ladders, hoops – anything you can cradle and maneuver through. Add agility ladder rungs to step in and out of while cradling. Set up cones as tight “defenders” to elude with head fakes and quick changes of pace while cradling. See how smoothly you can cradle through the entire course at speed.

12. Partner Pass and Cradle

Practice passing and receiving directly into a cradle. Stand 5 yards from a partner and cradle the ball. Pass to your partner without stopping your cradle motion. They’ll catch it and immediately send a crisp pass right back to you. Receive their pass directly into your cradling motion. Focus on smooth transitions catching to cradling and cradling into passing.

13. Continuous Cradling

Challenge cradling endurance and mental focus by cradling continuously without stopping. Use a timer and cradle for extended periods, starting with 2-3 minutes and building up. Alternate figure 8s, behind the backs, tosses, and off-hand to keep it challenging. It’s harder than it seems to cradle nonstop for multiple minutes! This drill builds cradle stamina.

14. Cradle Obstacle Course

Tie together cradling and agility with this challenging drill. Set up a zigzag course of cones and obstacles. Cradling the entire time, snake smoothly through the course at top speed, reacting and changing direction as needed. Bend knees and sell head and shoulder fakes as you encounter “defenders”. The continuous cradling forces you to maneuver your feet and body while maintaining ball control.

15. Partner Chase Drill

Practice evasive cradling with a partner. Take turns being the dodger and defender. The dodger cradles a ball while the defender mirrors them and attempts to check their stick clean. Really sell your fakes and change of pace, reacting to the defender’s movements while protecting the ball. After a set time, switch roles. This live drill builds elusive cradling skills.

Incorporating these cradling challenges into your mini stick routines will quickly build superior ball control. Frequent quality reps using a mini stick lead to field readiness. Work these drills regularly and you’ll gain the dominant cradling ability to own the field!

Quick Stick Passing for Faster Ball Movement

In the fast-paced game of lacrosse, the team that moves the ball quickly and efficiently usually comes out on top. Quick stick passing is a lethal skill that allows you to move the ball rapidly without stopping to cradle first. With a mini stick in hand, you can practice quick stick techniques anywhere to get your passing game up to speed.

1. Basic Wall Pass

The basic wall pass drill develops quick stick fundamentals. Stand 3 yards from a rebounder or wall with a pile of balls and your mini stick. Working hands only, throw a crisp pass at the wall. As the ball immediately returns, catch it directly off the bounce and pass it back to the wall on one fluid motion. Concentrate on soft hands to control the rebound and quick mechanics to redirect the ball immediately. Start slow and smooth.

2. Rapid Fire Passing

Pick up the pace of the drill by going rapid fire. Set up as above, but use your quickest mechanics to pass the ball to the wall and back as fast as possible. The key is receiving each rebound softly to dampen it for rapid redirection. Work up to blistering speeds while maintaining control and accuracy. This grooves muscles memory for lightning fast passes.

3. Lateral Passing

Practice quick stick passing on the run with this lateral drill. Start 2 yards from the wall with a partner standing 8 yards away holding balls. Make eye contact with your partner signaling for a pass. They’ll throw a crisp pass that you receive directly off the wall and redirect to your partner in one swift motion as you shuffle laterally across the wall. Concentrate on body position and coordination to pass accurately on the move.

4. Three-Way Passing

Set up a three-way quick stick passing drill to work on reacting and passing accurately to multiple targets. Form a triangle with two partners about 5 yards apart. Using quick sticks, rapidly pass the ball around the triangle clockwise and counter-clockwise. Time your cuts so you’re ready for the pass from either partner. Focus on quick hands and constant movement – this one gets tiring!

5. Rapid Reaction Drill

Sharpen reflexes and hands by receiving randomized passes from a partner. Stand 5 yards apart, with your partner holding a pile of balls. They will hard pass them out one at a time in unpredictable directions – high, low, left, right, behind you. React quickly to field each pass cleanly, immediately passing it back to your partner on one touch. This improves reaction time and quick stick skills.

6. Quick Stick Shooting

Incorporate quick stick shooting for scoring goals on the run. Set up near the goal with a partner out top holding balls. Cut toward goal at an angle. Your partner will hit you with a pass. Receive the ball in stride and in one motion redirect it on goal with a blistering quick stick shot. Chase down the rebound and repeat the drill reversing sides. This combines passing, catching, and shooting in a dynamic scoring drill.

7. Two-Ball Quick Stick

Up the challenge by working with two balls at once. Start with two balls in your stick. Throw the first to the wall, catch the rebound, and immediately throw the second ball. Quickly catch the first ball returning off the wall again before it bounces twice. Now throw the second ball again. Keep up this continuous sequence, alternating throws and catches as fast as you can.

8. Defender Drill

Practice quick passing against pressure from a defender. Have a partner hold their stick up as a defender while you look to pass. Make quick stick passes around them to a target. They will poke and slap at your stick as you pass to try to force a turnover. Focus on body position to shield the ball and quick mechanics to deliver accurate passes through traffic.

9. Clear and Release

Mimic a fast break with this transition drill. Start with a ground ball. Scoop and clear it down the field with a partner trailing you as a riding defender. At the midline, without cradling, quick stick pass to your partner cutting down the opposite side of the field. They’ll catch it and attack the goal. Then you’ll trail them back the other way as defender. This works the full clear and advance.

10. Three-Player Weave

Practice timing and movement off ball with a three-player passing weave. Set up in a triangle 10 yards apart. Using quick sticks, pass the ball rapidly around the triangle, leading teammates so they can receive the ball in stride. Coordinate cuts so you exploit gaps in the defense. Focus on anticipation and awareness – your head should be on a swivel.

11. Rapid Fire Exchange

Work on quick passing back and forth with a partner. Stand 5 yards apart with a big pile of balls. Chest pass back and forth as fast as you can, using quick sticks to immediately redirect the ball back on reception. Start slow until you build chemistry. Then speed it up, competing to see how many smooth, flawless exchanges you can complete in a row.

12. Waterfall Drill

The waterfall drill combines passing and catching at high speeds. Form a straight line with partners 5 yards apart. The first player quick stick passes to the next player in line, then follows their pass and gets in the back of the line. Each player catches with quick sticks and keeps the ball moving rapidly down the line. Stress speed and accuracy.

13. Circle Passing

Form a large circle with 5-10 players about 5 yards apart facing in. Keep feet moving and get in an athletic stance. Rapidly move the ball around the circle clockwise then counter-clockwise using crisp quick stick passes. Emphasize ball and player movement – this one will elevate your heart rate!

14. Behind the Back

Increase the difficulty by working in behind the back quick stick passes. Execute all the above drills using behind the back passing periodically instead of standard passes. Concentrate on body position and quick hand rotation to deliver accurate behind the back quick sticks. This builds hand-eye coordination and ball skills.

15. Non-Dominant Hand

Don’t neglect your off hand! Redo all quick stick drills using just your non-dominant hand to pass and receive. Though challenging at first, your weak hand will develop quickly with regular practice. Having competent quick stick skills with both hands is a tremendous advantage.

Incorporating these quick stick passing drills into mini stick routines will develop fast, confident ball movement abilities. Frequent quality reps are the key to developing passing instincts. You’ll be moving the rock like a wizard this season!

Shooting Drills for Increased Accuracy

Accuracy is arguably the most important shooting skill in lacrosse. A high shooting percentage leads directly to more goals and wins. With a mini stick, you can practice shooting form and accuracy from anywhere. Here are 15 excellent mini stick drills to dial in your shooting precision.

1. Sidearm Shooting

The sidearm shot is a lacrosse fundamental. Stand 3 yards from a wall or rebounder with knees bent in an athletic stance. Bring the stick back, then power through with your bottom hand out in front of your body at head level. Concentrate on good follow through and landing the ball consistently on an X marked on the wall. Start close, then take steps back as accuracy improves.

2. Overhand Shooting

The overhand shot generates maximum power. Execute as above, but bring the stick up over your shoulder and shoot down on the ball with an overhand swinging motion. Lean your body into it and follow through toward the target. Again, start close until you develop consistency. Overhands test shoulder strength and accuracy.

3. Quick Stick Shooting

Quick stick shooting drills improve accuracy on the move. Practice catching and shooting in one fluid motion. Start with basic catches and throws. Then add lateral shuffle steps before shooting to mimic shooting in stride. Emphasize fluid mechanics and follow-through toward your target as you increase speed.

4. Step-Down Shooting

Step-down shots are great for dodging defenders on the crease. Start 2 yards out with the ball. Take one step forward, plant your front foot, and step down powerfully onto your back foot as you shoot sidearm. Transfer weight from back to front foot and rip shots just above the goalie’s shoulder. This forces keepers to respect your ability to shoot on the move.

5. Pump Fake Shooting

Shooting off pump fakes is highly effective against aggressive goalies. Start your normal shooting motion, but pause and pump fake high before following through on your shot. Sell it with your eyes and body. The hesitation freezes keepers, allowing you to place the shot. But don’t overdo it – just one quick fake.

6. Distance Shooting

Test your shooting range by taking long distance shots. Set up 10+ yards from a wall or goal. Focus on solid overhand mechanics – stepping toward your target, transferring weight powerfully, and snapping your wrists on follow through. Maintain accuracy from range by visualization and mental focus. This improves shot power and precision.

7. Catch and Shoot

Quickly catch passes from a partner and shoot in one motion. Have them stand to the side and rapidly feed you passes from different angles. Receive each pass cleanly, reload if necessary, and immediately shoot on goal. Don’t cradle – this builds the ability to catch and shoot rapidly. The randomness improves adapting to errant passes.

8. Shooting on the Run

Practice shooting accuracy at full speed. Set up 10 yards out and have a partner throw balls out in front as you sprint towards goal. Receive the pass in stride and shoot in one fluid motion without slowing down. Concentrate on mechanics and aim as you shoot on the fly. This simulates fast break shooting situations.

9. Screen Shooting

Set up a screen with a partner to work on powering shots through traffic. They’ll hold their stick up as a defender. As you shoot, have them closely defend you, waving their stick around to distract you and simulate blocked vision. Focus on shooting through their stick, using proper mechanics to rip tight, accurate shots. Screens force you to zero in on the net despite obstacles.

10. Backhanded Shooting

Don’t neglect backhands – they’re great for tight angles. Take shots sprinting or rolling backhand side and hitting quick backhand shots just above the goalie’s hip. Keep your hands out in front and snap your wrist and elbow powerfully. Backhands test hand-eye coordination while expanding your shooting arsenal.

11. Fake Shot Shooting

Sell shot fakes before shooting to throw off defenders. Make an aggressive dodge toward goal then act like you’re shooting sidearm across the body. As the defender reacts, power through with an overhand shot opposite side. Vary fakes – sidearm, underhand, high – then shoot off them. Defenders can’t help but bite on well-sold shot fakes.

12. Corner Shooting

Work on picking corners with your shots. Using cones or sidewalk chalk, mark off different corners of your rebounder or goal. Shoot aiming for low left corner, up right, bottom right, etc. on command. Visualize each shot hitting your spot before shooting. Precise corner shooting improves overall accuracy.

13. Obstacle Course Shooting

Set up an obstacle shooting course. Place cones as tight defenders to dodge around. Hang targets that you must shoot through at varied heights. Practice shooting accurately while maneuvering your body around obstacles. Shoot on the run and from different angles and distances. This combines shooting with agility work.

14. Rapid Fire

Improve shooting reflexes and mechanics with rapid fire drills. Set up 5 yards from a rebounder with a huge pile of balls. As soon as you shoot one, immediately grab the next ball and shoot again. Find your rhythm and release shots as quickly as you can while maintaining accuracy. Rapid fire drills build muscle memory and instincts.

15. Goalie Shooting

Test your shooting skills against an actual goalie. Have a goalie friend stand in goal and take turns shooting on each other. Start close, then work back to increase difficulty. Anticipate where they’re cheating and spot shots to open corners. Shooting on a live goalie improves location accuracy, power, and overall scoring ability.

Incorporate these shooting challenges into your mini stick workouts to develop superior accuracy. Focused, repetitive shooting practice leads directly to improved scoring ability. You’ll be a sniper this season!

Dodging Drills to Improve Footwork

In lacrosse, the best dodgers rule the field. Superior footwork allows you to explode past defenders to create openings for yourself and teammates. With a mini stick in hand, you can practice dodging footwork and technique anywhere. Here are 15 excellent mini stick dodging drills to improve your feet.

1. Forward and Back

Work on basic change of pace and direction with this simple drill. Start jogging forward, then quickly cut back the other way by pushing hard off your back foot. Repeat, alternating forward and backward sprints. Concentrate on accelerating out of your cuts with strong leg drive. Do 2-3 sets of 8-10 yard sprints.

2. Lateral Cuts

Lateral cuts are essential dodging tools. Set up cones 5 yards apart. Shuffle side to side between the cones at 3/4 speed. Focus on keeping your body and head over your driving leg as you push off the outside foot to change direction. Do 2-3 sets of 5-10 lateral cuts per side.

3. Zig-Zag Cuts

Tie lateral cuts together with zig-zag runs. Set up a series of cones 5 yards apart in a zig-zag pattern. Dodge in and out of the cones at speed, sinking your hips and pushing laterally off each outside foot as you change direction. Complete 2-3 sets of runs through the zig-zag course.

4. Box Drill

The box drill combines lateral cuts in four directions. Set four cones in a box formation 5 yards apart. Start dodging front cone to back cone. Then cut laterally to the right cone, forward again, lateral left, forward, and so on around the box. Focus on coordination and quick feet through 2-3 sets.

5. T-Drill

The T-drill builds explosive cutting technique. Set up like a T with cones 5 yards apart. Sprint forward to the middle cone and plant hard. Then cut to the right cone, plant and change direction back to the left cone. Complete 5-10 reps per side, concentrating on pushing off the outside foot when changing direction.

6. Crossover Cuts

Crossover cuts help you elude defenders on the run. Dodge forward then take exaggerated crossovers to change direction – stepping wide left then cutting hard back right. Stay low through the hips on crossovers. Complete sets of 8-10 yard crossover cuts alternating sides.

7. Wall Ball

Practice dodging footwork while cradling with wall ball. Cradle up to a wall, plant and fake one way, then explode the opposite way. Dodge in figure 8 patterns, using head and shoulder fakes before making lateral cuts either way. Maintain clean cradling through sharp cuts for 2-3 sets.

8. Mirror Drill

Sharpen reactionary dodging by mirroring a partner. Stand opposite a teammate with a mini stick. Try to mirror their every cut and fake, reacting to their movements. Then switch and have them mirror you. This improves coordination, reactions, and foot speed.

9. React and Dodge

Build footwork reaction time by dodging a partner’s cues. Stand 5 yards apart. When they step left, you immediately cut right, and vice versa. Increase speed and hold cradles for added difficulty. Forcing you to react instantly improves dodging instincts.

10. Red Light, Green Light

This playground game is great for acceleration and change of direction. Your partner calls out “Green light” to sprint forward and “Red light” to immediately stop and cut back the other way. Do 2-3 sets of 10 reps, reacting faster each time to improve explosion.

11. Dangle Dodge

Use behind-the-back cradling to set up dodges. Hold the stick behind your back in one hand and cradle. Fake forward, then swing the stick back around your body to explode the opposite way into open space. Exaggerate the BTB cradle and head fake to sell the dangle dodge.

12. Split Dodge

Sell quick misdirection cuts by faking split. Hold the stick vertically in one hand, hiding it behind your body as you jog forward. Plant as if you’re dodging back the other way, then swing the stick out and accelerate forward into open space.practice 2-3 sets of 10 yard split dodges.

13. Random Callout

Test reaction skills by having a partner randomly yell dodge directions. Sprint forward and immediately cut right, left, stop, backward – whatever they call out. React as quickly as possible, not knowing the command beforehand. This improves real-game dodging instincts.

14. Chase Dodge

Practice dodging with a partner applying token pressure. Take turns being dodger and defender. The defender mirrors the dodger’s cuts, staying on their hip. Really sell fakes and make sharp lateral cuts to elude your defender. Go live for short 5 second bursts, then switch.

15. Full Course Dodge

Tie dodging footwork and agility together into one drill. Set up a course with cones, ladders, hoops – anything to dodge around. Practice dodging through the entire course at game speed, reacting to obstacles and using proper technique. This combines footwork, coordination, explosiveness, and endurance.

Incorporate these dodging challenges into your mini stick training to develop elite footwork. Quick, coordinated feet translate directly into dominating the field. You’ll be an expert dodger this season!

Ground Ball Drills to Scoop Like a Pro

Ground balls are the lifeblood of lacrosse. The team that dominates ground balls usually controls the field and comes out on top. With a mini stick in hand, you can practice scooping grounders anywhere to sharpen your skills. Here are 15 excellent mini stick ground ball drills to help you scoop like a pro.

1. Stationary Scooping

Start with basic technique. Drop balls and practice scooping with proper form – knees bent, back flat, head down. Concentrate on keeping the stick out in front to scoop through the ball, not picking up early. Do 10 reps on forehand and backhand sides.

2. Continous Scooping

Develop rhythm and smooth mechanics through continuous scooping reps. Drop ball after ball, resetting quickly after each scoop to scoop the next grounder. Find a scooping tempo that allows you to scoop cleanly rep after rep. Do sets of 10-15 balls focusing on consistency.

3. Partner Feeds

Add randomness by having a partner rapidly roll you grounders from different angles – forehand, backhand, to the sides. React to each bad pass, adjust your stance, and scoop smoothly through the ball. Do 2-3 sets of 10 grounders, working both sides.

4. Situational Scooping

Mimic game situations like loose balls and GBs off shots by setting balls differently. Have a partner spin, bounce, and place grounders for you to field. Practice scooping direct rebounds off the wall to snag one-hoppers. Scoop bouncing and skipping grounders. The variety forces you to adapt technique.

5. Speed Scooping

Develop quick-twitch scooping reflexes with rapid speed GBs. Have a partner stand close and underhand toss balls just out of reach, simulating hot grounders. Explode to each grounder and scoop it in one smooth motion. Do 10 reps on forehand and backhand sides, increasing speed as you improve.

6. Approach Grounders

Build mechanics for charging down ground balls. Start 5 yards away from a partner holding balls. When they roll a GB, sprint hard to the ball and scoop it in stride without slowing down. Concentrate on timing your approach and getting your stick down early. Do 2-3 sets of 10, working at game speed.

7. Ground Ball Box Drill

Ground ball box drills improve scooping while moving laterally. Set up 4 cones in a box formation 5 yards apart. Shuffle around the box as your partner rolls GBs inside the box at random. Focus on adjusting angles on the move and scooping grounders from all directions.

8. Competitive Scooping

Do competitive GB drills to build quickness and reaction time. Hold mini stick contests to see who can scoop rolling grounders first. Or have two players scoop against each other off the wall. Battling for each ground ball forces you to react instantly.

9. Ground Ball Elimination

Make it a game by doing GB elimination contests. See how many grounders each player can scoop cleanly in a row before missing one or a time limit expires. First to miss or with the least scoops is eliminated. Keep competing head to head until a winner emerges!

10. Scramble Drills

Chaotic scramble drills simulate real game ground ball battles. Get into a confined space with 3-4 teammates and throw balls in. Battle to gain possession, using equal pressure and contact within rules. The live chaos improves your feel for positioning your body through crowds.

11. Over-the-Shoulder Scooping

Strengthen weak-hand skills by scooping balls over your shoulder. Drop a grounder to your side or have a partner roll them. Whip your stick over the correct shoulder and scoop each grounder up backhand without turning your body. Do 2 sets of 10 reps on each side.

12. Goal Line Ground Balls

Drill critical goal-line ground ball techniques. Practice scooping tough shots along the goal line that skip out of play. Focus on protecting your stick from defensemen with strong footwork and elbow positioning through the scoop. Regaining possession off shots on goal is pivotal.

13. Add Dodges and Outlets

Build complete GB skills by adding dodges and outlets. Scoop a rolled grounder, dodge a partner applying token pressure, then hit a teammate with a crisp outlet pass. This trains scooping through contact and transition play out of ground balls.

14. Conditioning Ground Balls

Improve scooping endurance with conditioning GB drills. Set a rep count target like 100 ground balls. Have a partner rapidly roll balls while you continuously scoop and pass back to them, reaching the target while minimizing rest.

15. Rapid Reaction Grounders

Test reaction time by doing rapid catch-scoop-pass reps. Have a partner throw you short catches to scoop. As soon as you catch each grounder, scoop and pass it immediately back to them. The quicker the exchange, the more it improves your reflexes and smooth mechanics.

Incorporate these scooping challenges into your mini stick sessions to own ground balls like the pros. Frequent quality reps build confidence, quickness, and control. You’ll be a ground ball machine!

Face-off Techniques for Possession Off the Draw

Gaining possession off the face-off can set the tone for an entire lacrosse game. Winning face-off specialists have a huge impact, giving their team extra opportunities to score. With a mini stick, you can practice face-off techniques anywhere to gain an edge at the X. Here are 15 excellent drills to boost your face-off skills.

1. Stance and Grips

Dial in proper face-off stance and hand grips. Get low with knees bent in an athletic base. Grip the shaft low with dominant hand and up high with the off-hand. Keep hands apart for maximum control. Have a partner mirror your stance to groove positioning.

2. Clamping

Work on cleanly clamping ground balls. Have a partner kneel and roll balls slowly to you. Concentrate on getting low and angling your stick face to smother each grounder before clamping down firmly with strong wrist action to gain control. Do sets of 10 reps on forehand and backhand sides.

3. Quick Draws

Practice reacting quickly off a simulated draw count. Take face-off stance holding a ground ball. Have a partner countdown “3, 2, 1…” then explode forward on “go” to rake the ball and clamp it in one smooth motion. Do 10 quick reps, focused on reaction time and mechanics.

4. Box Drills

Work on lateral movement and positioning for draws with this agility drill. Place 4 cones in a box formation 5 yards apart. Start at one cone in an athletic stance. Have a partner call out cone directions randomly to explode to, working face-off footwork around the box.

5. Plunger Face-Offs

The plunger technique establishes lower body control off the whistle. Place a ball between you and a partner on “go”. Drive straight forward without swinging to plunger the ball back with your body weight. Then clamp it with a clean scoop. Do 10 reps to feel the physics.

6. Speed Draws

Increase the pace by practicing against live competition. Face off head to head at full speed on whistles. Concentrate on explosion, timing, and fundamental techniques to gain the advantage in each exchange. Compete for 10-15 draws, applying adjustments.

7. Strength and Power

Do off-stick training to build functional face-off strength. Perform wrist curls, hand squeezes, and finger dexterity exercises with light dumbbells and resistance bands. Core work and lower body plyometrics help generate power off the whistle.

8. Stick Tricks

Improve hand and wrist dexterity by drilling specialized stick tricks between reps. The behind the back toss/catch, neck catch variations, and ball spins work the soft hands needed to smoothly control draws.

9. Draw Technique Drills

Practice key individual techniques like the rake, clamp, and redirect. Perform 10 smooth repetitions of each phase at controlled speeds to perfect mechanics. Then gradually increase the pace against a partner up to game speed.

10. Draw Elimination Drills

Go head to head competing in draw elimination contests. Face off and compete for draw control. If you lose a draw, you are eliminated. Keep competing 1 on 1 until only 1 person remains. This pressures you to execute under fatigue.

11. Situational Draws

Mimic game situations by practicing draws from different angles and wing placements, righty vs. lefty matchups, and scrappy inside draw contests. Put yourself in all likely game scenarios to build multi-dimensional skills.

12. Draw Scrambles

Improve your draw scrambling ability by going live with 3 teammates. Face off 2 vs. 2 plus wing players in a confined space. Scramble in real time for contested ground balls off the draw. The chaos boosts your positioning instincts.

13. End-to-End Draws

Drill the entire draw play including clearing and riding. Take the draw and battle to gain possession in live action. Look to clear the ball against token defense pressure and score on a small goal. This connects draws to game flow.

14. Draw with Whistle

Use a real whistle for the most realistic draw practice. Have a third person hold a ball and blow the whistle to start live draw reps with a partner. The whistles improve your explosion and reactions off the start signal.

15. Watch Draw Film

Study the techniques of top college and pro face-off stars to learn and emulate their skills by observation. Watch for unique tactics you can incorporate into your own game.

Incorporating these challenges will transform you into a face-off force this season. Owning possession off the draw gives your team a huge edge towards victory!

Stick Protection to Avoid Checks

Protecting your stick from checks is a critical lacrosse skill. A strong cradle and proper positioning allow you to maintain possession through contact. With a mini stick, you can practice stick protection techniques anywhere to improve. Here are 15 excellent mini stick drills to help you protect the rock from defenders.

1. 3-Side Cradling

Work on a smooth, controlled cradle using the 3-side drill. Start cradling front side, then right side, then left side, at game speed. Concentrate on keeping the ball secure across all planes while developing dexterity.

2. Toss Cradles

Increase hand-eye coordination and touch with toss cradles. While cradling, periodically jerk your stick down to pop the ball up, controlling the recoil smoothly to maintain possession. Start with small tosses and work up to bigger ones.

3. Split Cradles

Strengthen your weak hand by cradling “split”, with dominant hand low just for control. Only your top hand actively cradles. Switch halfway through reps. This builds confidence cradling with either hand.

4. Zig-Zag Cradling

Maintain a smooth high-speed cradle while changing direction to elude checks. Set up cones as “defenders” in zig-zag formation. Cradle and evade through the course at game speed, selling head and shoulder fakes.

5. Gauntlet Drill

Run the stick protection gauntlet with a teammate. Cradle while they run alongside, harassing you with lift checks, pokes, and body contact. Keep your cradle tight and play through the pressure.

6. Partner Chase Drill

Have a teammate mirror you while cradling to apply token pressure. React to their movements using footwork, fakes, and body positioning to shield your stick. Switch roles every 30 seconds. This improves evasive cradling.

7. Cradling Circuit

Combine cradling with agility drills for a full stick protection workout. Do lateral shuffles, cariocas, zig-zags, and dodges while cradling through an obstacle course. The footwork forces you to protect the ball on the run.

8. Over-the-Shoulder Cradling

Build weak-hand cradling skills by cradling balls tossed over your shoulder. Receive grounders to either side and whip your stick back one-handed to cradle the ball up over that shoulder. Switch hands each rep.

9. Split Dodge

Protect the ball using deceptive split dodges. Hold the stick vertically with the ball hidden in one hand. Fake one way then expose the stick and accelerate the opposite way past a defender.

10. Dodging Drill

Practice dodging through checks thrown by a teammate. Cradle straight at them. As you approach, make a head fake then dodge laterally. As you pass them, have them attempt controlled poke checks that you play through.

11. Ground Ball Scooping

Shield ground balls using body positioning. Have a partner roll you grounders. Concentrate on keeping your body and elbows squarely between your stick and their defender stick when scooping.

12. Passing Lanes

Maintain passing lanes by absorbing checks with your stick and body. Pass back and forth with a teammate while a defender harasses you. Focus on making crisp passes through traffic.

13. Ball in One Hand

Get comfortable playing with one hand on your stick to shield checks. Cradle and pass keeping your weak hand off the stick. This forces you to control the ball using proper mechanics.

14. Over-the-Head Cradling

Protect your stick when being pressured from behind. Have a teammate swat at your stick head as you cradle. Protect the ball by swinging your stick straight overhead and forward out of reach.

15. Ball Control Competitions

See how long you can cradle and pass without a partner checking the ball loose. Take turns going 1 on 1 trying to break each other’s record time while applying token pressure. This motivates you to cradle more elusively.

Making stick protection second nature through mini stick drills will help you maintain possession against tough defense. Own the ball this season!

Shooting on the Run for Scoring in Transition

Scoring goals in transition is a huge momentum swing in lacrosse. Beating defenders downfield and finishing breakaways separates great teams. With a mini stick, you can practice shooting accurately on the run anywhere. Here are 15 fast-paced drills to help you boost transition scoring.

1. Give and Go

Practice receiving outlet passes and shooting in one motion. Stand 10 yards from a wall with a partner on the wing holding balls. Cut toward the ball, receive their lead pass on the run, and quick stick it into the wall in one swift motion. Retrieve rebounds quickly and repeat.

2. Catch and Shoot

Work on smooth catches into immediate shots. Have a partner stand to the side and rapidly feed you passes. Receive each pass cleanly on the run, reload if needed, and shoot on goal immediately after catching without cradling first. Do 10 reps each side.

3. Shooting on the Break

Mimic fast breaks by shooting on advancing defenders. Get an outlet pass from a partner and attack a defender trailing you. Beat them downfield and once you get a step, plant and fire a shot on goal. This simulates real 2 on 1 breaks.

4. Clear and Shoot

Drill the complete clear into a live shot. Start with a ground ball. Clear it vs. token pressure, then shoot on goal when you gain the midfield. This links transition from defense to offense into one rep.

5. Corner Shooting

Improve shooting accuracy on the run. Set up cones as goals with a corner open. Take outlet passes and shoot on the run, aiming for the open corner. Lead your body toward the corner on your follow through. Do 5 reps to each side.

6. Change of Speed

Attack defenders using change of pace. Start slowly, then plant and explode past them at 3/4 speed on a straight line path toward goal. Work on shooting before the defender can recover and catch up.

7. Zig-Zag Shooting

Add lateral cuts to lose trailers. Make hard lateral cuts in zig-zag fashion as you advance toward goal, planting and pushing off your outside foot each change of direction. Shoot on net after your last cut evades the defender.

8. Net Shooting

Shoot on goal at full speed for the most realistic practice. Take outlet passes and attack from the midfield with a defender pursuing you. Unload shots once you gain separation, concentrating on form and placement as you shoot on the run.

9. Pitch and Shoot

Work on shooting off uneven passes using the pitch and shoot drill. Have a partner randomly lead you with low, high, left, and right passes. Receive each errant pass on the fly and shoot it on goal immediately in one motion to build instincts.

10. Two vs. One

Get a fast break rhythm going with 2 on 1 shooting drills. Outlet to a teammate and advance on one defender. Draw and dish to your teammate and work give-and-gos to create in-close shots after drawing the defense.

11. Shot Fake Shooting

Freeze defenders with shot fakes on the run. Act like you’re shooting on the fly then hesitate and pump fake high to get them off balance before shooting opposite side.

12. Cross-Body Shooting

Drill uncorking shots while moving across your body laterally. Receive righty outlet passes on the run then cut left across your body as you shoot on the opposite side. Switch sides each rep. This builds mechanics for tough angle shots.

13. Conditioning Shooting

Build shooting endurance by doing high rep conditioning drills. See how many shots on the run you can complete with your partner in a set time or how fast you can reach 30, 50, or 100 shots. Push past fatigue.

14. Chase Down Shooting

Practice recovering to shoot after getting beat on defense. Have your partner blow by you then chase them down and recover to block their shot as they advance toward goal.

15. Scrimmaging

Incorporate shooting on the run into live 2 vs. 2 and 3 vs. 3 scrimmages. Play short field games up to 3 vs. 3. Look to score quickly on breaks and passes over the top after you gain possession.

By mastering shooting mechanics on the move, you’ll be a lethal scorer in transition situations this season. Run and gun your way to victory!

Box Drills for Situation Simulation

Being able to execute in any game situation is key for lacrosse players. The box drill is an excellent way to simulate realistic scenarios to improve your skills. With just 4 cones and a mini stick, you can set up box drills anywhere to master all lacrosse fundamentals.

1. Box Passing

Set up a 10 yard box and practice quick passing with a teammate. Stand opposite each other on the box and move the ball crisply around the 4 corners. Work both clockwise and counterclockwise patterns. Call out “Shot!” to finish passes with a catch and quick shot on goal.

2. Box Ground Balls

Place 4 cones 10 yards apart in a box. Take turns rolling grounders around the box for your partner to scoop and pass back. Concentrate on adjusting your angles and coordination to field bad rolls from all directions. Do 2 sets of 8-10 ground balls.

3. Box Dodging

Set up a box dodging drill by placing cones as defenders on the 4 corners. Start on one cone and dodge to each cone using fakes and changes of direction. Really sell your head and shoulder fakes before making lateral cuts to maneuver the box.

4. Triangle Passing

Form a triangle with 3 players about 10 yards apart. Rapidly pass the ball around the triangle clockwise and counter-clockwise. Lead your teammates to hit them in motion and rotate to open space. Keep constant ball and player movement.

5. 2 vs. 1 Shooting

Do a 2 vs. 1 shooting drill in the box. Set up 2 players on adjacent corners. The third player starts on the opposite corner as defender. The offenders pass to create an open shot against the 1 defender. Rotate positions.

6. Triangle Ground Balls

Place 3 teammates on the corners of a triangle 10 yards apart. Take turns rolling tough grounders around the triangle for your teammates to field and pass back. Focus on scooping quickly, protecting your stick, and finding the open man.

7. Triangle Dodging

Set up a triangle dodging drill by placing teammates as token defenders on 2 corners. Start on the open corner and dodge to create space, using proper footwork and fakes against your teammates. Take turns at dodger, keeping good pace.

8. 2 vs. 2 Situations

Go live with 2 vs. 2 situational drills. Set up on the 4 corners and react to numbers up/down scenarios. Work on finding open space, moving the ball quickly, and defending fiercely in the small space.

9. End line Shooting

Test shooting on the crease by setting a cone as a goalie at one end of the box. Take turns receiving passes on the adjacent corners and dodging to shoot on the cone goalie. Work on shooting mechanics under pressure.

10. Fast Breaks

Drill fast break situations by clearing and shooting against a defender. Start as the goalie and outlet to a teammate. Sprint up-field 2 vs. 1 and pass to create a shot before the defender recovers.

11. Rotations

Practice defensive movements and slides by rotating around the box. Defend your designated corner. When your teammate yells “Slide!” rotate to their corner to provide help defense against an offensive player.

12. Face-Offs

Set up face-off simulations with players on adjacent corners and wings on the far corners. Take turns going live at the X, working on draw techniques, scrappy GBs, and clearing against token ride pressure.

13. Power Plays

Work on man-up/man-down by putting one team up or down a player in the box. Focus on spacing, ball movement, and working inside-out to create high percentage shots during the power play.

14. Unsettled Situations

Create unsettled scenarios like fast breaks, an odd man rushes by selectively outlets when a team gains possession. Really push transition speed and look for early offense against defenders who aren’t set.

15. Conditioning Games

Finish workouts with high intensity conditioning games in the box like 2 vs. 2 or 3 vs. 3. Play games to 5 goals or for time. Hustling in the confined space greatly improves stamina.

By drilling realistic situations, box drill practice will have you thriving in any game scenario this season. Think outside the box!

Behind-the-Back Passing for Trickery

In lacrosse, deception and ball tricks can give you an edge on the competition. Behind-the-back (BTB) passing is an excellent trick to master. With a mini stick, you can practice BTB passing mechanics anywhere to unlock this crafty technique.

1. Basic BTB

Start by getting comfortable with the basic BTB catching and passing motion. Stand in front of a wall and flip the ball behind your back, letting it rebound off the wall. Turn your shoulders and catch it BTB as it returns. Pass it back BTB immediately. Go slow, repeating the smooth transfer motion.

2. BTB Exchange

Exchange easy passes BTB with a partner to groove the mechanics. Stand 5 yards apart and focus on strong follow through toward their stick on BTB passes. Work both righty and lefty BTB passes. Do sets of 10 catches and passes without cradling in between.

3. BTB with Toss

Add difficulty by tossing the ball high first before passing BTB. Start with normal catches and throws. Then on every few reps, toss the ball up, let it drop behind your back, and catch + pass it BTB in one motion. This builds hand-eye coordination.

4. BTB on the Move

Strengthen BTB skills on the run. Jog toward a partner continuously while exchanging BTB passes. Concentrate on hand-eye coordination and making smooth catches and transfers behind your back as you move.

5. BTB Ground Balls

Practice scooping ground balls up BTB to improve stick skills. Have a partner roll you grounders. Catch each one by swinging your stick BTB and scooping the ball up in the pocket back there. Then pass it back to partner BTB once secured.

6. BTB Shooting

Add a BTB element to your shooting by winding up top-handed. Cup the ball in your dominant hand back behind your shoulder. Bring your stick across your body and shoot sidearm across your body BTB style. This is great for tight angle shots on the crease.

7. Face Dodge BTB

Sell convincing face dodges by faking passes BTB. Look toward a teammate like you’re going to pass normally. In one motion, whip the stick BTB across your body while dodging the opposite way. The head fake buys time and space to dodge.

8. Flipping over Shoulder

Work on trickier over the shoulder BTB transfers. Flip the ball BTB over your shoulder high across your body into the stick held out front in your opposite hand. Do 10 reps then switch which hand you transfer over the shoulder to.

9. BTB Cradling

Strengthen BTB hand skills by cradling balls tossed over your shoulder. Receive grounders to either side and flip your stick to cradle each ball up BTB. Switch shoulders each rep to develop dexterity.

10. Pump Fake BTB

Freeze defenders using BTB pump fakes before shooting or dodging. Act like you’re passing BTB, bringing the stick across your body. Hesitate, then change direction and attack the opposite way.

11. BTB Change of Direction

Work on changing direction quickly out of BTB moves. Do lateral shuffle steps, then plant and explode out of your cut using a BTB pass fake. Sell your body movements and stick action like you’re passing across your body.

12. Chase Dodge BTB

Apply BTB dodging in live scenarios. Have a teammate mirror you as defender. Back up diagonally, sell a BTB pass fake one way, then dodge the opposite direction on the recovery step. Take short 5 second reps then switch.

13. BTB Box Drills

Incorporate BTB passes into box passing, 2 vs. 2 and triangle drills. Call out “BTB” randomly and players must pass BTB on command. The spontaneity forces you to react smoothly.

14. BTB Conditioning

Improve BTB endurance with time or rep based conditioning drills. See how many clean BTB catches and passes you can complete with a partner in 90 seconds. Or do continuous BTB exchanges until you reach 50 total passes.

15. BTB Games

Work on executing BTB passes in live game situations. Play mini stick games like 500 up to 2 vs. 2 incorporating behind the backs in your team’s offense. The pressure helps instincts kick in.

Unlocking tricky BTB passing skills with your mini stick will make you a dangerous threat on offense. Deception creates opportunities!

Poke Check Drills to Improve Defense

Delivering clean, effective poke checks is an essential lacrosse defensive skill. Mastering proper poke check technique allows you to dislodge the ball safely and legally. With a mini stick, you can practice poke check fundamentals anywhere. Here are 15 drills to help you become a shutdown defender.

1. Mirror Poke

Get in proper defensive stance holding your stick and have a partner mirror you. Take turns throwing controlled pokes at each other’s sticks. Concentrate on quick hand acceleration and solid follow through directly at their stick and hands.

2. Footwork Shadow Pokes

Work on maintaining athletic defensive positioning while poking. Glide side to side and backpedal, staying low with stick up.Execute pokes at imagined ball carriers, extending quickly then recovering your feet.

3. Wall Ball Poke Timing

Drill the poke check approach and timing with wall ball. Allow the ball to rebound off the wall, then time your poke on the bounce as it returns to knock it down. Start slow and increase speed with control.

4. Buddy Pass Poke

Develop a feel for targeted pokes by disrupting passes. Stand 5 yards apart and pass back and forth. As your partner passes, take a controlled poke at their stick to deflect the ball. Keep the poke targeted and timed well. Then switch.

5. Roll Dodge Poke

Practice poking as the ball carrier dodges. Have your partner take turns slowly roll dodging you while cradling. Time your poke to make contact with the ball in the middle of their cradle. Stay controlled and disciplined with pokes.

6. Ground Ball Poke

Work on using pokes to gain possession of ground balls. Have a partner roll grounders out in front of you. As the ball is rolling, time your poke to direct the ball into open space so you can scoop it cleanly.

7. Blind Poke

Develop a feel for poking without looking. Have a partner stand behind you cradling a ball. Keep your eyes forward and execute controlled blind pokes directly backward, extending your stick straight to make ball contact.

8. Attack Poke

Drill pokes against live dodging. Take turns dodging at each other while cradling. The defender reacts to the dodge and initiates controlled pokes trying to knock the ball free. Stay disciplined without overswinging.

9. Partner Chase Poke

Do poke check chase drills to rehearse live defense. Take turns being dodger and defender. Practice executing pokes at the ball in motion and making multiple poke attempts if needed.

10. Poke and Recover

Maintain position discipline after poking. Execute a poke check, then immediately recover your feet and athletic stance, keeping stick up ready to poke again if needed. Don’t watch your poke!

11. Poke Footfire

Enhance poke check foot speed with rapid poke footfire drills. Perform 10-20 sec reps quickly shuffling your feet while continuously poke checking an imaginary ball. Really push foot quickness and recovery.

12. Split Dodge Poke

Counter deceptive split dodges with properly timed pokes. Defend your partner as they stutter step forward then try to blow by you during a split dodge. Time your poke check to contact the ball as they make their move.

13. Crossover Dodge Poke

Stay controlled poke checking against crossover dodges. Have your partner execute crossover dodges, reacting and taking multiple pokes if needed to dislodge the ball as they switch directions.

14. GB and Clear Poke

Apply pokes in a game situation drill. Defend your partner as they scoop a ground ball, then clear it vs. your ride pressure. Initiate controlled pokes as they clear to force a turnover.

15. Scramble Poke

Challenge poke check instincts with chaotic scramble drills. Get in a confined space like a box with 2 other players and throw balls in. Scramble poke checks against each other using game pressure to gain possession.

Sharpening your poke check skills with mini stick drills will make you a force on defense. Keep that stick in the passing lanes!

Split Dodge Moves to Beat Defenders

Looking to up your lacrosse game this season? Grab your mini stick and get ready to practice some essential dodging and shooting drills that will have you dancing around defenders on the field in no time. Whether you’re a seasoned player or just picked up a stick for the first time, incorporating mini stick drills into your training routine is a fun and effective way to develop your skills.

Mini sticks, also known as wolf lacrosse sticks, are miniature plastic versions of regulation lacrosse sticks. Weighing under a pound, these palm-sized shafts with small mesh pockets are the perfect training tool for honing stick skills, footwork, and hand-eye coordination indoors or outdoors. Here are 15 awesome mini stick drills to try:

1. Figure 8s

This drill improves stick handling and head awareness. Place a ball in your stick. Move the stick in a figure 8 pattern around your body, alternating crossing in front and behind you while maintaining control of the ball. Start slow and then pick up speed. Next, try it while walking forward.

2. Quick Stick

Quick stick passing improves reaction time. Stand about 5 yards from a wall with a mini stick and ball. Throw the ball against the wall and try to catch it in your stick after one bounce. As you improve, move further back and work on making quick catches with your weak hand too.

3. Pivot and Pass

Get a partner and stand 10 feet apart with mini sticks. Take turns pivoting around a cone and making a clean pass to your partner. Work on pivoting both directions while maintaining accuracy.

4. Dodge and Shoot

Set up cones as simulated defenders. Start with the ball and practice dodges like splits and roll backs while maintaining control. Finish with a quick shot on goal. Try dodging in different directions.

5. Face-off Drills

Place a ball between you and a partner. Crouch with your sticks parallel, then compete to clamp the ball and gain possession after you call “down.” You can also take turns scooping ground balls dropped between you.

6. Agility Ladder

Set up a ladder agility drill to improve footwork. Slide and jump through the ladder while tossing a ball from your stick and catching it. Try dodging in and out of the rungs.

7. Shooting on the Run

Practice shooting while on the move. Start backpedaling or side shuffling about 10 yards out from a wall. As you move, throw different style shots against the wall and work on catching the rebounds cleanly.

8. GB Pop-Ups

Drop a ball and practice scooping ground balls while staying low. Focus on explosively popping up into a balanced athletic stance after securing possession.

9. Dodging Combos

String together different dodge moves like splits, roll backs and face dodges with sudden stops, starts and changes of direction. Maintain control while being unpredictable.

10. Behind the Back Passing

Develop ambidextrous skills by making crisp behind the back passes back and forth with a partner. Emphasize quick hands and accuracy.

11. Wall Ball

Throw the ball against a wall and work on trapping it cleanly against your stick after one bounce. Then transition quickly into a different style pass against the wall. Move around to receive passes in all angles.

12. Fake Shot

Faking shots will keep goalies guessing. Practice acting like you’re shooting then pulling the stick back quickly. Follow with a real shot. Vary placement and work on selling the fake.

13. Two-Ball Drills

Cradle and maintain control of two balls to improve hand-eye coordination and stick skills. Start with figure 8s and work up to more dynamic movements like dodging and shooting.

14. Stick Tricks

Learn tricky behind the back and through the leg stick tricks to show off your skills. They’ll improve overall coordination and ball control too. The pinnacle: behind the back, through the legs, and into the goal!

15. Goalie Drills

Practice your goalie skills by reacting to shots from different angles. Work on clearing, outlets, and communicating with teammates too. Even field players benefit from goalie training.

Incorporating these mini stick drills into your practices is a fun way to develop crucial lacrosse techniques. Alternate stick trick shots with passing and dodging drills to keep things challenging and interesting. Training with mini sticks builds confidence handling the ball, sharpens shooting accuracy, and boosts foot speed. Pull out your pll mini sticks or wolf lacrosse sticks and try these drills to take your game to the next level this season!

2-vs-1 Scenarios to Outplay Opponents

If you want to dominate on the lacrosse field, mastering 2 vs 1 play is a must. Generating 2 on 1 advantages over defenders is a key scoring strategy in lacrosse. Whether it’s working give-and-go’s or drawing slides to move the ball, attacking 2 vs 1 scenarios will lead to goals.

In a 2 vs 1 situation, the offense has the advantage over the lone defender. With good spacing, passing, and off-ball movement, the offense can control the play and find multiple options to attack the goal. Executing dynamic 2 on 1 plays requires solid fundamentals and field vision. Here are tactics and drills for maximizing your 2 vs 1 offensive opportunities:

Give and Go

The give-and-go is a classic 2 on 1 move in lacrosse. The player with the ball passes to a teammate then cuts hard to the goal. The teammate quickly passes the ball back leading the cutter into an open look on goal. This play works well from behind the cage or up top to split defenders.

Two-Man Game

Run pick and rolls to create 2 on 1 chances. Set picks to give your teammate space to dodge the isolated defender. Roll to the goal and call for the feed once you get a step. Vary rolls across the middle and around the crease.

Backdoor Cuts

Backdoor cuts take advantage of overplaying defenders. Make hard cuts straight to the goal when your defender turns his head. Train your teammate to make the quick feed pass to hit you on the cut.

Drive and Dump

Drive hard at your defender, then dump the ball off to your open teammate when the slide comes. The second attacker can catch the ball in rhythm and bury the shot.

Two-Man Passing

Quick 2-man passing moves the ball too fast for defenders to react. Use give-and-go’s, cross crease passes, and inside out ball movement to find the open look.

Double Pick

Set up a pick on each side of a defender to attack a short stick mismatch. Force the switch then feed to the open man. Big-to-big picks can also generate a close range shot.

Triangle Offense

Run a triangle set up top with continuous passing to shift defenders. When a defender over-commits, attack the 2 vs 1 opportunity on the backside with a quick feed and shot.

2 on 1 Continuous Dodge Drill

Practice 2 vs 1 play with a partner and a defender. Take turns dodging the defender 2 on 1. Emphasize moving the ball quickly, giving good feeds, and taking high percentage shots.

Triangle Passing Drill

Form a triangle with one player at each cone. Rapidly pass the ball around the triangle then attack the 2 vs 1 once the defender overplays a pass. Take turns at each spot.

Give-and-Go Shooting

Line up 5 yards apart with a partner. Pass back and forth then give-and-go to receive the return feed. Catch in stride and finish with a shot on goal.

Backdoor Cut Timing

Practice backdoor cuts with a teammate. Time your cut so you receive the pass in stride for a quick shot on goal.

Two-Man Game Drill

Run the two-man game with a teammate and defender. Set picks, roll to open space, and work on timing the pass and catch for the finish.

Sliding Drill

Draw and dump with a partner and defender. Practice driving hard to draw the slide then dumping immediately off to your open teammate for the shot.

Mastering 2 on 1 play will give your team a major advantage and lead to higher percentage shots. Players should understand proper spacing, passing angles, cut timing, and when to attack. Two-man game concepts can be applied all over the field. Whether working give-and-go’s behind the cage or setting picks on the wing, attacking quickly in 2 on 1 situations will overwhelm defenses. Break down defenders with superior ball movement, smart cuts, and quick passing to convert on 2 vs 1 opportunities.sharpen your 2 on 1 attacking skills with pll mini sticks or wolf lacrosse sticks to dominate on the field this season!

Triangle Passing Drills for Ball Movement

Quick, accurate passing is essential for maintaining possession and generating scoring opportunities in lacrosse. Triangle passing drills are a great way to sharpen passing skills, improve timing, and replicate game-like ball movement. By moving the ball rapidly between three players in a triangle formation, players can master playing out of double teams, working pick and rolls, and skipping passes to beat slides.

The triangle passing drill develops field vision, communication, and passing skills with constant off-ball movement. Forming triangles allows players to see the field and make quick reads. By rapidly working the ball around the perimeter, the offense can shift defenders and create openings to attack. Here are some great triangle passing and movement drills to incorporate into your practices:

Basic Triangle Passing

Set up with a player at each corner of a triangle about 10 yards apart. Move the ball clockwise or counterclockwise with crisp passes. Emphasize accurate passing and maintaining the shape of the triangle as players move.

Add Change of Direction

Pass the ball quickly around the triangle then change direction on the pass. This forces players to focus on stick positioning and catching cleanly on both sides of their bodies.

Defense in the Mix

Add a defender to guard one player in the triangle. Work on timing cuts and passes to lose the defender and keep the ball moving quickly.

Slide and Recover

Add a second defender who slides between two offensive players after several passes. The uncovered offender then cuts backdoor while the passer moves upfield.

Triangle Rotation

Rotate positions after completing a certain number of passes. Work righty, lefty, and non-dominant hand passing at each spot.

Sprint in Between Passes

Sprint to replace another player after passing. Work on making crisp passes immediately upon arriving at a new spot.

Add Picks

Set picks for a teammate to create separation from the defender. Pass to the open man and re-shape the triangle.

Two-Man Game

Incorporate give-and-go’s, pick and rolls, and rapid ball reversals. Attack quickly when the defense overplays.

Attack the Goal

Look to attack when the defense overplays. Drive or feed to the open man and finish with a quick shot.

Change Angles

Vary the corner angles of the triangle. Try obtuse and acute angles to work different passing lanes.

Behind-the-Back Passing

Encourage deceptive behind-the-back passing to vary the offense’s looks.

Add Movement

Jog or shuffle in between passes. Jump and pivot into catches. Mimic in-game explosiveness.

Triangle Pass and Shoot

Rapidly move the ball around the triangle then feed to the player cutting to the goal for a catch-and-shoot.

The triangle passing drill builds key skills like quick ball movement, field awareness, and lacrosse IQ that translate directly into game situations. By mastering triangle passing with pll mini sticks or wolf lacrosse sticks, players will be ready to break down defenses by moving the ball quickly, setting up picks and cutters, and capitalizing on overplays this season.