Ready to Up Your Lacrosse Game. Master These 15 Ball Stop DrillsReady to Up Your Lacrosse Game. Master These 15 Ball Stop Drills
Wall Ball Drills to Improve Stick Skills
We’ve all been there – struggling to cleanly catch and throw with our lacrosse stick. But fear not! Consistent wall ball drills are a great way to sharpen stick skills. Start close to the wall and focus on perfect passes – palms up, follow through straight, catches in the pocket. Gradually work your way further back as skills improve. Change placement on the wall to practice different angles. Work both hands. Get creative too – behind the back passes, quick sticks, juggling the ball on our stick. Not only will wall ball improve basic technique, it builds hand-eye coordination and confidence with the stick.
Body Positioning Drills for Better Footwork
Proper form and footwork is crucial in lacrosse. But drilling good technique until it becomes muscle memory takes time and effort. Set up cones or markers and practice moving in athletic stances – knees bent, weight centered, head up. Work on change of direction by moving forward, backward, left, and right between cones while maintaining position. Partner up and mirror each other’s movements to provide feedback. As footwork improves, increase speed and incorporate crosses, jab steps, and other evasive maneuvers. Quick feet translate into success on the field.
Quick Stick Drills for Faster Hand Speed
Developing lightning fast hands is a difference maker when running the lacrosse field. Quick stick drills improve hand speed, reaction time, and ball control. Work with a partner and stand 3-5 yards apart – pass back and forth as fast as possible, emphasizing quick releases and snatching with the head of the stick. Another great drill is “hot potato” where players form a circle and toss the ball rapidly around – focus on speedy passes and reaction time. Faster hands mean better dodging, feeding, and shot power.
Box Drills to Enhance Dodging Ability
Dodging past defenders is an essential part of lacrosse offense. Box drills are an excellent way to sharpen change of direction and improve dodging skills. Set up four cones in a box formation – start outside one cone, dodge diagonally across the box to the opposite side, change direction around the far cone, and dodge back to your original side. Work right and left handed. Focus on explosiveness out of cuts, head fakes, and rolling back to avoid checks. The more lifelike game simulation, the better – add defenders or restrictions to up the intensity.
Shooting Accuracy Drills on the Run
Scoring goals in lacrosse requires shooting accuracy, even on the run. Work on shot precision by practicing sprints with multiple shot attempts. Place cones staggered horizontally – sprint to each cone and take a diving, jump, or side-arm shot. Shoot for accuracy on goal or a rebounder. For advanced training, add defenders with poke checks. This improves shot power, accuracy, and the focus required to finish shots under pressure. Accuracy and confidence in shooting abilities lead to lights out scorers.
Passing Drills to Build Chemistry with Teammates
Crisp, accurate passing is the foundation for working as a cohesive lacrosse team. Refine passing skills and build chemistry through continuous passing drills – focus on quick ball movement, communication, timing, and hitting teammates in stride. Form circles and pass clockwise/counterclockwise, change direction randomly, or complete a certain number of passes before shooting. Another great chemistry builder is 2v2 live passing – keep the ball on offense as long as possible. Passing drills enforce working as a team.
Ground Ball Drills for Superior Scooping
To add variety to your wall ball routine, try incorporating these advanced techniques:
- Behind-the-back passes
- Quick stick throws and catches
- Juggling the ball on your stick
- One-handed catches and throws
Remember, consistency is key. Aim for at least 15-20 minutes of wall ball practice daily to see significant improvements in your stick skills.
Enhancing Footwork Through Body Positioning Drills
Proper footwork and body positioning are crucial elements of lacrosse that often separate good players from great ones. To develop these skills, incorporate the following drills into your training regimen:
Cone Agility Drill
Set up a series of cones in various patterns and practice moving between them while maintaining an athletic stance. Focus on:
- Keeping knees bent and weight centered
- Maintaining a head-up position
- Quick, precise movements in all directions
How does this drill improve overall agility? By repeatedly practicing quick changes of direction, players develop the muscle memory and balance necessary for seamless movement on the field. This translates to better dodging, defending, and overall field awareness.
Mirror Drill
Partner up with a teammate and take turns mirroring each other’s movements. This exercise not only improves footwork but also enhances reaction time and defensive positioning.
To progress in your body positioning drills, gradually increase speed and incorporate more complex movements such as crosses and jab steps. Remember, the goal is to make proper footwork and positioning second nature, allowing you to focus on strategy and gameplay during matches.
Developing Lightning-Fast Hands with Quick Stick Drills
Quick stick drills are essential for developing the rapid hand speed necessary for success in lacrosse. These exercises improve ball control, reaction time, and overall stick handling abilities. Here are two effective quick stick drills to incorporate into your training:
Rapid Fire Passing
Stand 3-5 yards apart from a partner and pass the ball back and forth as quickly as possible. Focus on:
- Quick releases
- Catching with the head of the stick
- Maintaining accuracy despite speed
How does this drill improve overall stick skills? By repeatedly performing rapid catches and throws, players develop a more intuitive feel for the stick and ball, leading to improved performance in game situations.
Hot Potato Circle
Form a circle with 3-5 players and pass the ball around as quickly as possible. This drill emphasizes:
- Rapid reaction time
- Soft hands for clean catches
- Quick decision making
To maximize the benefits of quick stick drills, practice with both your dominant and non-dominant hands. This ambidexterity will give you a significant advantage on the field, allowing for more versatile play and unpredictable moves against defenders.
Perfecting Dodging Ability Through Box Drills
Box drills are an excellent way to enhance dodging skills, a crucial aspect of offensive play in lacrosse. These drills simulate game-like situations and help players develop the agility and decision-making skills needed to evade defenders effectively.
Basic Box Drill Setup
To set up a basic box drill:
- Arrange four cones in a square formation, about 5-7 yards apart
- Start at one cone and dodge diagonally across the box
- Change direction at the far cone and dodge back to your original side
- Repeat the pattern, alternating between right and left-handed dodges
How do box drills improve dodging ability? By repeatedly practicing change of direction and evasive maneuvers, players develop muscle memory for quick, effective dodges. This translates to smoother, more instinctive movements during actual gameplay.
Advanced Box Drill Variations
To further challenge yourself and simulate game-like conditions, try these variations:
- Add a defender to provide passive or active resistance
- Incorporate stick checks to improve ball protection
- Set time limits to increase intensity and decision-making speed
- Use multiple attackers and defenders for more complex scenarios
Remember to focus on explosiveness out of cuts, effective head fakes, and proper technique when rolling back to avoid checks. The more realistic you can make these drills, the better prepared you’ll be for actual game situations.
Improving Scoring Potential with Shooting Accuracy Drills
Shooting accuracy is a critical skill for any lacrosse player looking to become a consistent scoring threat. By incorporating shooting drills that simulate game-like conditions, players can significantly improve their ability to score under pressure.
Running Shot Drill
This drill focuses on improving shot accuracy while on the move:
- Set up cones in a staggered horizontal line
- Sprint to each cone and take a shot (diving, jumping, or side-arm)
- Aim for specific targets on the goal or a rebounder
- Repeat the drill, alternating between different types of shots
How does this drill enhance scoring ability? By practicing shots while in motion, players develop the coordination and muscle memory necessary to maintain accuracy even when moving at full speed. This skill is invaluable during fast breaks and when shooting on the run.
Pressure Shot Drill
To simulate game-like pressure:
- Add defenders with poke checks to the running shot drill
- Set time limits for completing the drill
- Incorporate quick decision-making elements (e.g., calling out shot types)
For maximum benefit, vary the types of shots practiced, including overhand, sidearm, and underhand shots. Also, work on shooting from different angles and distances to develop a well-rounded scoring arsenal.
Remember, the key to improving shooting accuracy is consistent practice. Aim to incorporate these drills into your routine at least 2-3 times per week for noticeable improvements in your scoring ability.
Building Team Chemistry Through Strategic Passing Drills
Effective passing is the backbone of any successful lacrosse team. By implementing strategic passing drills, players can improve their individual skills while simultaneously building crucial team chemistry.
Circle Passing Drill
This drill focuses on quick ball movement and communication:
- Form a circle with 5-8 players
- Pass the ball around the circle, alternating directions
- Call out the receiver’s name before passing
- Gradually increase speed and add multiple balls
How does this drill enhance team chemistry? By encouraging constant communication and quick decision-making, players develop a better sense of their teammates’ positioning and movement patterns. This translates to more cohesive play during actual games.
2v2 Live Passing Drill
This drill simulates game-like passing scenarios:
- Set up a small playing area with two offensive and two defensive players
- Offensive players try to maintain possession as long as possible
- Defenders attempt to intercept passes or force turnovers
- Switch roles after a set time or number of completed passes
To maximize the benefits of passing drills, focus on:
- Accurate passes to teammates’ stick side
- Proper timing to hit teammates in stride
- Quick ball movement to keep the defense off balance
- Non-verbal communication through field awareness
Incorporating these drills into regular practice sessions will not only improve individual passing skills but also foster a stronger sense of teamwork and on-field chemistry.
Mastering Ground Ball Techniques for Possession Dominance
Winning ground balls is often the difference between victory and defeat in lacrosse. By mastering ground ball techniques through focused drills, players can give their team a significant advantage in possession battles.
Basic Ground Ball Drill
To improve fundamental ground ball skills:
- Set up cones in a line, about 5 yards apart
- Place a ball next to each cone
- Sprint to each ball, scoop it up, and carry it to the next cone
- Drop the ball at the next cone and continue the pattern
How does this drill enhance ground ball proficiency? By repeatedly practicing proper scooping technique at speed, players develop the muscle memory necessary for efficient ground ball pickups during games.
Competitive Ground Ball Drill
To simulate game-like conditions:
- Have two players start equal distance from a loose ball
- On the whistle, both players sprint to gain possession
- The player who secures the ball must then make a clean pass to a teammate
- Rotate players and repeat
Key points to focus on during ground ball drills:
- Approaching the ball at an angle
- Driving the stick through the ball in one fluid motion
- Keeping a low center of gravity for balance
- Protecting the stick after gaining possession
Remember, ground balls are often won through sheer determination and hustle. Encourage players to approach these drills with game-like intensity to develop the competitive edge needed for success on the field.
Sharpening Goalie Reflexes with Targeted Reaction Drills
A lacrosse goalie’s ability to make split-second saves can be the deciding factor in close games. By incorporating targeted reaction drills into their training regimen, goalies can significantly improve their reflexes and overall performance.
Rapid Fire Drill
This drill focuses on quick reactions to various shot types:
- Position shooters at different angles around the goal
- Shooters take turns firing shots in rapid succession
- Vary shot speed, placement, and type (bounce, skip, etc.)
- Goalie focuses on making saves without resetting position
How does this drill enhance goalie performance? By facing a barrage of diverse shots, goalies develop faster reaction times and improve their ability to read and anticipate different shot types.
Screened Shot Drill
To simulate game-like visibility challenges:
- Position offensive players in front of the goal to screen the goalie’s view
- Shooters take shots from various positions
- Screen players move to further obstruct the goalie’s vision
- Goalie must track the ball and react despite limited visibility
Key areas to focus on during goalie reaction drills:
- Proper stance and positioning
- Quick lateral movement
- Hand-eye coordination
- Mental focus and anticipation
To maximize the benefits of these drills, goalies should practice regularly and gradually increase the difficulty and speed of shots. Additionally, incorporating communication drills with defenders can help goalies develop better on-field awareness and coordination with their team.
Perfecting Body Checking Through Defensive Positioning Drills
Effective body checking is a crucial skill for lacrosse defenders, allowing them to disrupt offensive plays and regain possession. By focusing on proper defensive positioning drills, players can perfect their body checking technique and become more formidable defenders.
1v1 Defensive Positioning Drill
This drill emphasizes proper body positioning and footwork:
- Set up an attacker and defender in a confined space
- Attacker attempts to dodge past the defender
- Defender focuses on maintaining proper positioning and body checking form
- Switch roles after each attempt
How does this drill improve body checking skills? By repeatedly practicing defensive positioning against live opponents, players develop the instincts and muscle memory necessary for effective body checking in game situations.
Gauntlet Drill
To simulate multiple offensive threats:
- Set up a line of attackers, each with a ball
- Defender starts at one end and must body check each attacker in succession
- Attackers attempt to dodge or evade the defender
- Rotate defenders after each run-through
Key points to focus on during defensive positioning drills:
- Maintaining a low, balanced stance
- Quick lateral movement to stay in front of the attacker
- Proper hand and stick placement for effective checks
- Timing body checks to disrupt the attacker’s momentum
Remember, the goal of body checking is not to deliver big hits, but to effectively disrupt the offensive player and potentially cause a turnover. Emphasize control and technique over force to develop skilled, effective defenders.
Incorporating Multi-Skill Drills for Comprehensive Improvement
While focusing on individual skills is crucial, incorporating multi-skill drills can help players develop a more well-rounded game. These drills combine various aspects of lacrosse, simulating real game scenarios and improving overall performance.
Full-Field Transition Drill
This drill combines multiple skills in a game-like setting:
- Start with a ground ball pickup in the defensive zone
- Players must clear the ball to midfield
- Execute a series of passes while advancing to the offensive zone
- Finish with a shot on goal
How does this drill enhance overall lacrosse skills? By combining ground ball work, passing, catching, and shooting in a fluid sequence, players develop better game awareness and learn to transition smoothly between different aspects of play.
Wall Ball Drills to Improve Stick Skills
We’ve all been there – struggling to cleanly catch and throw with our lacrosse stick. But fear not! Consistent wall ball drills are a great way to sharpen stick skills. Start close to the wall and focus on perfect passes – palms up, follow through straight, catches in the pocket. Gradually work your way further back as skills improve. Change placement on the wall to practice different angles. Work both hands. Get creative too – behind the back passes, quick sticks, juggling the ball on our stick. Not only will wall ball improve basic technique, it builds hand-eye coordination and confidence with the stick.
Body Positioning Drills for Better Footwork
Proper form and footwork is crucial in lacrosse. But drilling good technique until it becomes muscle memory takes time and effort. Set up cones or markers and practice moving in athletic stances – knees bent, weight centered, head up. Work on change of direction by moving forward, backward, left, and right between cones while maintaining position. Partner up and mirror each other’s movements to provide feedback. As footwork improves, increase speed and incorporate crosses, jab steps, and other evasive maneuvers. Quick feet translate into success on the field.
Quick Stick Drills for Faster Hand Speed
Developing lightning fast hands is a difference maker when running the lacrosse field. Quick stick drills improve hand speed, reaction time, and ball control. Work with a partner and stand 3-5 yards apart – pass back and forth as fast as possible, emphasizing quick releases and snatching with the head of the stick. Another great drill is “hot potato” where players form a circle and toss the ball rapidly around – focus on speedy passes and reaction time. Faster hands mean better dodging, feeding, and shot power.
Box Drills to Enhance Dodging Ability
Dodging past defenders is an essential part of lacrosse offense. Box drills are an excellent way to sharpen change of direction and improve dodging skills. Set up four cones in a box formation – start outside one cone, dodge diagonally across the box to the opposite side, change direction around the far cone, and dodge back to your original side. Work right and left handed. Focus on explosiveness out of cuts, head fakes, and rolling back to avoid checks. The more lifelike game simulation, the better – add defenders or restrictions to up the intensity.
Shooting Accuracy Drills on the Run
Scoring goals in lacrosse requires shooting accuracy, even on the run. Work on shot precision by practicing sprints with multiple shot attempts. Place cones staggered horizontally – sprint to each cone and take a diving, jump, or side-arm shot. Shoot for accuracy on goal or a rebounder. For advanced training, add defenders with poke checks. This improves shot power, accuracy, and the focus required to finish shots under pressure. Accuracy and confidence in shooting abilities lead to lights out scorers.
Passing Drills to Build Chemistry with Teammates
Crisp, accurate passing is the foundation for working as a cohesive lacrosse team. Refine passing skills and build chemistry through continuous passing drills – focus on quick ball movement, communication, timing, and hitting teammates in stride. Form circles and pass clockwise/counterclockwise, change direction randomly, or complete a certain number of passes before shooting. Another great chemistry builder is 2v2 live passing – keep the ball on offense as long as possible. Passing drills enforce working as a team.
Ground Ball Drills for Superior Scooping
Ground balls are one of the most important aspects of lacrosse, especially at the higher levels. Drilling GB techniques separates the great from the good. Set up cones and practice approaching grounders from different angles – drive stick down through the ball, don’t reach or stab. Scoop through and pull up in one fluid motion. Work both hands. Add defenders or have players battle for grounders. Focus on presenting a lower target, hand speed, and securing possession. Owning ground balls gives a team huge advantages.
Goalie Reaction Drills to Sharpen Reflexes
Lightning-fast reflexes and flexible explosiveness is required for lacrosse goalies. Drill quick reactions through repetitive, focused shot stopping – take shots from close up high, down low, and off angle. Blast shots for power or take tricky bounce/skip shots. Mix up shot speed, placement, and routines to keep goalies guessing. For added realism, screen the goalie’s eyesight with moving offensive players. Drilling reflexive save motions and angles makes stopping shots second nature.
Defensive Positioning Drills to Perfect Body Checking
Solid body checking skills allows lacrosse defenders to stop dodgers in their tracks. But proper checking form must be ingrained through repetition. Set up offensive player dodging lanes with cones. Defenders work on positioning – knees bent, weight centered, stick extended. Drive through checks with the shoulder, not reaching with stick. Keep feet moving to mirror dodger. Trade off with a partner to alternate dodging styles. Body checking becomes muscle memory through focused, repetitive drilling.
Face-off Technique Drills for Possession Wins
Gaining possession off the face-off is a valuable skill for lacrosse midfielders. But winning face-offs requires precise technique and timing. Use repetitive drills to perfect mechanics – wrist strength and lock timing on clamp, explosive drive out of stance, and clean scooping motions. Focus on breaking at the whistle and beating your opponent to the ball. Face off against a partner or coach, watching for tendencies. Winning face-offs gives a possession advantage that often leads to more goals.
Finishing Drills to Put More Goals in the Net
With all the complex skills in lacrosse, the main objective remains simple – put the ball in the net. Finishing drills build shooting accuracy and confidence around the cage. Work on quick release shots after catches and dodges to simulate game situations. Practice five hole shots, change of angle bounce shots, question mark shots off fake passes, and other tricky shots that can fool goalies. Taking the time to master finishing skills results in lights out scorers.
Conditioning Drills to Boost Endurance on the Field
Lacrosse requires tremendous cardiovascular endurance to run up and down the field for four quarters. Build stamina through sport-specific conditioning drills – combine stick work with running circuits, sprints, and agility patterns. Try intervals of wall ball and sprints, or weave passes back and forth while continuously jogging. Mimicking game intensity trains muscles for the duration demanded on the field. Pushing conditioning gives players the edge in the fourth quarter.
Mastering lacrosse requires diligence, persistence, and creativity. Drills focused on individual skills keep progression front of mind. As techniques improve, combine skills together and raise intensities to directly correlate drills with game situations. Taking the time to repetitively refine abilities ensures skills become second nature on the field. Keep grinding and remember – practice makes permanent!
Body Positioning Drills for Better Footwork
Having proper form and footwork is absolutely vital in the sport of lacrosse. But in order to drill great technique so that it becomes second nature, it takes a lot of time and concentrated effort. Set up some cones or markers on the field and practice moving around in athletic stances – knees bent, weight centered over your feet, head and eyes up. Work on changing direction by moving forward, backward, left, and right between the cones while maintaining excellent body position and balance. Partner up with a teammate and mirror each other’s movements, giving feedback to improve. As your footwork gets better, increase speed and start to incorporate crossover steps, jab steps, and other evasive maneuvers. Quick feet translate directly to success on the lacrosse field.
Mastering the sport of lacrosse requires immense diligence, persistence, and creativity. Drilling skills focused on individual techniques keeps progress at the front of your mind. As your techniques improve, start to combine skills together and raise the intensity to directly correlate drills to game situations. Taking the time to repetitively refine your abilities ensures they become second nature when out on the field. Keep grinding every single day and remember – practice makes permanent! Your footwork sets the foundation, so put in the work to gain an edge over your opponents.
Quick Stick Drills for Faster Hand Speed
Developing lightning fast hands and quick releases is an absolute difference maker when running the field in lacrosse. Quick stick drills are fantastic for improving hand speed, reaction time, and overall ball control. Work with a teammate and stand 3-5 yards apart – make speedy passes back and forth, emphasizing immediate stick releases and snatching the ball with the head of your stick. Another stellar drill is “hot potato” where players form a circle and rapidly whip the ball around to each other – focus intensely on swift passes and reaction time. The more you can increase hand speed, the better your dodging, feeding, and shot power will become.
Mastering lacrosse requires diligence, persistence, and creativity every day. Drilling skills focused on individual techniques keeps your progression front of mind. As your techniques get sharper, start to combine skills together and crank up intensities to directly correlate drills with game situations. Taking the time to repetitively refine abilities ensures they become instinctual on the field. Keep grinding every single day and remember – practice makes permanent! Quick hands lead to big advantages, so put in the work to achieve greatness.
Box Drills to Enhance Dodging Ability
Every lacrosse player wants to perfect their dodging skills. Dodging is essential for creating space from defenders and generating scoring opportunities. While talented dodgers may make it look easy, developing this skill requires focus and repetition. One of the best training methods for dodging is to practice box drills.
Box drills involve setting up a square area with cones or flags and moving through a series of dodging movements within the box. Working in a confined space forces you to concentrate on your footwork, change of direction and stick handling.
Here are 15 excellent box drills to enhance your dodging abilities:
1. Figure 8
Set up a 10×10 yard box. Start on one side and dodge diagonally across the box to the opposite corner. Plant your foot and pivot back the other way, dodging to your original starting corner. Continue this figure 8 pattern, working on con rol and tight cuts.
2. Dodge + Shot
Set up a box with a goal on one end. Start from the top and dodge across, finishing with a shot on goal. Grab a rebound or loose ball and repeat from the other side. This combines dodging with the conditioning of repeated shots.
3. Zig Zag
Sprint to one corner of the box then cut back across to the opposite side. Zig zag back and forth from corner to corner. Use short choppy steps and work on exploding out of your cuts.
4. Dodge + Pass
Set up with a partner and one ball. Start on opposite sides. Dodge across then make a pass to your partner. They pass it back then dodge themselves. Keep the ball moving and focus on quick outlet passes.
5. Superman
Lay face down with legs straight and arms extended, inside the box. On the whistle, get up as fast as possible and sprint to the opposite corner. Then drop back down. Repeat this facing all directions.
6. Defender Mirror
Have a partner defend you by mirroring your every move inside the box. React to their defense and work on sudden direction changes. Don’t let them dictate where you go.
7. Dodge + Split
Start at one corner and dodge across to the opposite side. When you reach the second corner, plant one foot and split dodge back to your original starting point. Repeat, alternating split dodge directions.
8. Circle Dodge
Have a partner stand in the middle with their back to you. Walk around them in a circle, maintaining a arms length distance, with your hips and feet always facing them. Work on protecting your stick from poke checks.
9. Uphill Sprints
Set up a box on a hill or slope. Sprint uphill focusing on driving your legs through each step. Juke side to side as you run. Rotate direction each rep.
10. React Dodge
Have a partner point left or right at random. React immediately and dodge in that direction. Concentrate on exploding out of your first step.
11. backwards Dodge
Face the end line and dodge backwards across the box. Concentrate on small choppy steps to maneuver smoothly.
12. Circle Split
Start corner and dodge diagonally across. Plant in the opposite corner and split dodge back to your starting point. Repeat circling the box with split dodges.
13. Dodge + Roll
Sprint across the box then drop into a lateral roll before popping back up. Dodge back the other way then roll again. Work on dodging low through each roll.
14. Dummy + Dodge
Start at one corner with a dummy or ball bag. Fake one direction then dodge the opposite way around the dummy. Visualize a defender as you make cuts.
15. Box Drill Circuit
Design a full circuit using several box drills for a complete dodging workout. For example: Dodge + Shot, Zig Zag, React Dodge, Circle Dodge, Dodge + Roll. Run through them continuously with minimal rest.
Box drills force you to focus on technique rather than just running free. The confined space improves coordination and reaction time. Work these drills into your training routine to take your dodging to the next level. Master quick direction changes, precision footwork and explosive cuts across small spaces. Apply those skills during games when dodging past defenders for dynamic plays.
Shooting Accuracy Drills on the Run
Developing shooting accuracy while running at full speed is a crucial skill for lacrosse players. In a fast-paced game, you need to be able to catch, cradle and fire accurate shots on the move. Mastering shooting on the run requires repetition through specialized drills.
These types of drills improve coordination, timing and shooting technique at game speed. They force you to focus on proper mechanics like footwork, weight transfer, release point and follow through while sprinting down the field. Shooting on the run drills build muscle memory so you can make shots with precision during intense game action.
Here are 15 excellent drills for improving shooting accuracy on the run:
1. Straight Line Shooting
Set up cones in a straight line about 15-20 yards apart. Sprint from cone to cone, collecting a pass and shooting on goal at each one. Focus on catching cleanly and shooting immediately in one motion.
2. Circle Shooting
Partner stands in center of a circle and feeds balls for you to catch on the run. As you catch, continue running along outside of the circle and shoot on net. Work both clockwise and counter-clockwise.
3. Stop and Go
Sprint up field then stop on a dime and shoot. Collect your rebound, backtrack and repeat. Concentrate on balance and coordination during the abrupt stop into your shot.
4. Zig Zag Shooting
Sprint forward in a zig zag pattern between a line of cones set up diagonally. Receive passes as you reach each cone and shoot on the run from different angles.
5. Catch and Release
Have a partner throw over-the-shoulder passes from behind. Catch and in one motion bring your stick across your body for a quick shot on goal. Snap your wrists for fast releases.
6. Chase Down Shooting
Start with your back to the goal and partner rolls balls out in front. Chase them down and scoop while running then shoot on net, all in one continuous motion.
7. Cutting Shots
Make cuts across the field like you would in a game. Curl around cones, plant and change direction. Receive passes as you cut then shoot while on the run.
8. Off-Hand Shooting
Repeat any of the above drills using only your off-hand. Become comfortable catching and shooting on the run with both hands.
9. Fake and Shoot
Sell a fake dodge one way then cut back the opposite direction into your shot. Sell the fake to create space for your shot.
10. Defender Shooting
Add a trailing defender as you run shooting drills. Shoot on the run while protecting your stick from poke checks.
11. Ground Ball Shooting
Have coach roll ground balls out in front as you sprint past. Focus on scooping at full speed then transition immediately into your shot.
12. Box Shooting
Partner stands in center of a box and feeds balls as you cut across making shots from different angles. Shoot on the run along the perimeter.
13. Conditioning Shooting
Mix in sprints and agility ladder work between shots to simulate in-game running before shots on goal.
14. Tip Drills
Take shots on the run and tip any rebounds back on net before they hit the ground. Work on shooting and quick reactions.
15. Rapid Fire
see how many shots on goal you can take in a minute. Have a partner rapidly feed balls. Focus on sprinting hard to each pass and shooting immediately upon catching.
Shooting accuracy on the run is critical for scoring goals in transition and during broken play situations. Make it second nature through focused, repetitive drills. Master shooting form and mechanics while running at top speed. Develop muscle memory so you can catch, create space, shoot and score in one smooth, continuous motion.
Passing Drills to Build Chemistry with Teammates
Having great chemistry with teammates is a huge advantage in lacrosse. The ability to quickly move the ball around the field with accurate passing requires teammates who instinctively know each other’s moves and positioning. Developing this level of chemistry takes time and repetition through specialized drills.
Passing drills build familiarity between players by simulating game-like scenarios. Running through different passing sequences and formations together constructs intuition. Teammates learn how each player moves, cuts, passes and catches through consistent practice. This establishes a seamless offensive flow and unspoken rhythm between players.
Here are 15 excellent passing drills for developing chemistry:
1. Rapid Fire Passing
Players form a circle and pass the ball around as quickly as possible. Concentrate on quick releases, catching cleanly and keeping your head up.
2. 3 Man Weave
3 players form a triangle and pass the ball rapidly around the perimeter. Focus on timing lead passes to teammates making cuts.
3. Full Field Passing
Split team in half on opposite ends of the field. Try to complete as many full field passes as possible in a set time.
4. Moving Circles
Form two circles with each player passing to their right. On coach’s whistle, circles rotate clockwise making crisp passes.
5. Odd Man Drills
Run fast break drills with 3v2, 4v3 etc. Work on spacing,timing and passing accuracy in transition.
6. Triangle Passing
Form triangles around the field and pass the ball rapidly around the points. Focus on quick ball movement.
7. Connecting Passes
Partners stand 10-15 yards apart. Take turns passing then following your pass to the new spot.
8. Give and Go
Pass to a partner then make a v-cut. As they pass back immediately pass to the next player.
9. Box Passing
Form a box shape with 4 players. Rapidly pass the ball clockwise and counter clockwise around the box.
10. Defender Passing
Add defenders who apply pressure and simulate poke checks during passing drills.
11. Perimeter Passing
Move the ball speedily around the outside by passing to teammates on the perimeter.
12. Two-Ball Passing
Pass two balls simultaneously around the circle. Focus on split vision and switching focal points.
13. Fake Passes
Sell fake passes before making your throw. Work on deceiving defenders.
14. Interception Passing
Defenders try to intercept passes in live passing drills. Focus on ball protection.
15. Blind Passes
Close your eyes or look away before passing. Build feel for teammates’ positioning.
Quick ball movement from precision passing puts pressure on defenses. Maintain the offensive rhythm and establish chemistry through repetitive drills. Passing should become instinctual between teammates who know each other’s spacing, cuts, speed and catching ability. Fluid ball movement comes with practice, allowing the team to operate as a cohesive unit.
Ground Ball Drills for Superior Scooping
Gaining possession off ground balls is a pivotal part of lacrosse. The ability to quickly scoop up loose balls gives your team extra possessions and scoring chances. Developing smooth, speedy scooping requires practice through specialized ground ball drills.
These drills reinforce proper technique for scooping ground balls in game-like scenarios. They train you to scoop balls cleanly while moving at full speed. Quickly pouncing on ground balls prevents opponents from gaining possession and allows you to transition immediately into offense.
Here are 15 great ground ball drills to improve scooping skills:
1. Partner Rolls
Partners stand 10 yards apart rolling ground balls to each other. Scoop up each one using proper form and mechanics.
2. Rapid Reaction
Coach randomly tosses balls for you to react and scoop up as quickly as possible.
3. Scramble Drills
Groups of players compete for loose ground balls tossed randomly onto the field.
4. Zig Zag Scooping
Scoop grounders while sprinting in a zig zag pattern between cones.
5. Scoop + Clear
Scoop up ground ball then clear it vs. pressure from a defender.
6. Triangle Scooping
Arrange three cones in a triangle. Sprint around the triangle scooping ground balls at each cone.
7. Box Drills
Perform scooping drills like figure 8’s and cuts inside a box
8. Faceoffs
Practice faceoff technique and immediately scooping the ball.
9. Ground Ball Roller Derby
Each player has a ball. On whistle, roll balls across circle trying to scoop opponents’ balls.
10. Ground Ball Interceptions
Pairs roll grounders for each other. Try to intercept opponent’s balls before they can scoop.
11. Off-Hand Scooping
Practice scooping and cradling grounders using just your off-hand.
12. Ground Ball Keepaway
Groups of 3, trying to maintain possession off of ground balls.
13. Scramble Ground Balls
Toss multiple ground balls onto the field. Scramble to see who can scoop the most.
14. Bottom Hand Drills
Scoop grounders only using your bottom hand on the stick.
15. Dodging into Scooping
Practice dodging and scooping ground balls dropped by a partner.
Sharpen your scooping skills through repetitive ground ball drills. Develop quick reactions, athletic positioning and perfect technique. Winning loose balls creates extra possessions to give your team more chances to score. Make scooping grounders second nature with consistent practice.
Goalie Reaction Drills to Sharpen Reflexes
As a lacrosse goalie, having lightning fast reflexes can be the difference between making an incredible save and allowing a goal. While raw athleticism certainly plays a role, consistently sharpening your reactions through focused drills takes your ability to the next level. If you’re looking to become an elite netminder, integrating these reactive drills into your training regimen is a must.
Quick hands and quick feet are the keys to success, and repeating targeted movements will ingrain them into your muscle memory. Here are 15 excellent lacrosse ball stop drills to test and hone your reflexes as a goalie.
1. Basic Bounce and React
This simple drill develops foundational hand-eye coordination. Start in a ready position holding your stick in front of you. Have a partner stand 10-15 yards away and bounce a ball toward your feet. As soon as the ball hits the ground, react and make the save. Repeat this continuously, focusing on exploding from your stance as soon as the ball makes contact with the ground. Make sure to alternate saving high and low.
2. Behind-the-Back Responsiveness
Adding an element of surprise takes your training up a notch. Assume a ready position and have your partner stand behind you. Without looking, listen for the ball bounce and explosively react, spinning and making the save blindly. This drill mimics real-game scenarios where you must locate shots based on sound instead of sight.
3. Rapid Fire Reaction
Quickly saving multiple shots in succession is vital for goalies. Get in ready position about 15 yards from a partner with a bucket of balls. Have them rapidly fire shots one after another, forcing you to make continuous split-second reactions. Make sure to keep your hands and feet moving quickly to stay in front of each shot. This fast-paced drill prepares you for reacting during intense shooting barrages in a game.
4. Close-Quarters Chaos
Saving point-blank shots against an aggressive dodger mimics pressure-packed game scenarios. Have a partner start 5 yards away with a ball. On your cue, they will initiate an explosive dodge directly at you, culminating in a shot once within point-blank range. Use short quick reactions to make stops under duress. Making repeated saves while an attacker crashes down on you improves focus and poise.
5. Near-Post Reaction
Attackers often try to catch goalies off guard by shooting near the posts. Set up cones 1-2 yards outside each post. Have a partner take shots aimed inside the cones, forcing you to react immediately on shots targeted just out of view. Save attempts going across your body and behind your back. This drill prepares you for deceptive post shots.
6. Bait and React
Attackers often use hesitations and pumps to bait goalies out of position. Have a partner start 10 yards out with a ball. As they initiate a shot, do not react. When they pump fake, explosively react and make the save on their actual shot. This teaches you to stay patient and wait on shooters instead of biting on fakes.
7. Low to High Chaos
Saving both low and high shots in succession is vital. Have a partner rapidly alternate shooting high and low. Shooters can move around and vary shot speed and location. React and make saves moving both your hands and feet quickly. This improves explosiveness going both high and low rapidly.
8. Reverse and React
Spinning to locate shots behind you improves awareness and body control. Assume a ready position facing a partner 10 yards away. When they pass the ball behind you, explosively reverse pivot, locate the ball, and make the save. Repeat this working both sides. Use quick footwork to square up while identifying shots out of view.
9. Saved Shots
Saving rebounds prepares you for continuous sequences during games. Have a partner take shots from 10 yards out. After making saves, do not trap balls – immediately locate and make a second save on the rebound. Mimic game continuity by reacting quickly off your own saves. This improves rebound awareness and control.
10. Behind-the-Back Reads
Reading shot trajectories while not looking sharpens reactions. Face away from a partner 10 yards out. Read arm, body, and stick movements to anticipate shot location. As soon as they shoot, pivot, locate, and save the ball blindly based on your read. This improves peripheral vision and shot anticipation.
11. Power Play Chaos
Making rapid saves against odd-man situations improves focus under pressure. Mark off a 15 yard x 15 yard box. Start inside with two partners at opposite ends with balls. Partners alternate rapidly shooting one after another, simulating intense two-man up situations. Use active footwork and hands to stop shots from all angles.
12. Outside-the-Arc Chaos
Saving long-range shots helps you protect against shooters. Set up cones in a 10-yard radius half-circle around your crease. Have partners move around the perimeter rapidly shooting. Use explosive lateral slides and quick hands to make saves on shots from numerous long-range angles. This improves reaction time against shooters outside.
13. Pick and React
Saving shots through traffic requires focus and precision. Have two partners stand 10 yards apart, one with a ball. As the shooter initiates, the picker sets a screen on you. Use active footwork to navigate contact and extend through the pick, making the save around the picker. This translates to game situations when reading shots through picks.
14. Misdirection Chaos
Making rapid reactions against head fakes and direction changes hones focus. Have a partner start lateral 10 yards away with a ball. As they dodge one way, react by moving with them. When they stop and cut back, react and save the opposite way on their shot. Stay controlled through misdirection to mirror their movements.
15. Quarters Reaction
Saving point-blank shots in confined spaces like behind the net improves poise. Mark off a 5 yard x 5 yard box behind the goal. Have a partner start inside with a ball and attack your net from behind at close range. Use quick explosive rotations and tight footwork to make reaction saves in tight quarters from in front, behind and both sides.
Incorporating these reactive drills into your training will sharpen your reflexes and take your ability to stop shots to the next level. The key is committing to quality repetitions. Push yourself to react a little quicker each time. With focused practice, these drills will soon translate to lightning fast saves during live action.
Ready to up your lacrosse game as a goalie? Master these 15 ball stop drills. Your quickness and reactions in the crease will reach new heights.
Defensive Positioning Drills to Perfect Body Checking
If you want to take your lacrosse game to the next level as a defender, mastering body checking is a must. Proper defensive positioning combined with effective body checking techniques can completely disrupt an opponent’s offensive attack. Ready to up your defense? Try incorporating these 15 essential ball stop drills into your practices to develop lightning-fast footwork, impeccable positioning, and bone-crushing checks that’ll have attackers thinking twice about bringing the ball your way.
Shuffle Drill
Having quick feet is critical for defenders, as you constantly need to adjust your angle and body position relative to dodging attackers. The shuffle drill improves lateral footwork and reaction time. Set up two cones or sticks about 5-10 yards apart. Take an athletic stance midpoint between the cones, knees bent with your stick held out in front. Keeping your eyes forward, quickly shuffle your feet from side to side, moving between the cones while facing the same direction. Concentrate on taking short, controlled steps to move explosively in either direction. Do 3 sets of 30 second shuffles, resting 15-30 seconds between sets.
Mirror Drill
Reading an opponent’s movements and mirroring their footwork teaches you to anticipate their next move. Face a teammate with your sticks held vertically in front of you. Shadow their movements as if you are attached to them, staying light on your feet with knees bent. One player acts as the leader, changing direction and moving in any manner while the other reacts and mirrors. Switch roles after 30-60 seconds. Stay low in an athletic stance throughout and concentrate on smooth, controlled footwork.
Hip Switch Drill
Having the ability to effortlessly switch direction is vital for defensemen guarding dodging attackers. The hip switch drill develops this agility. Set up a cone to your left. Take an athletic stance facing forward. Drive off your right foot to push your hips left, pivoting your body around the cone and switching direction to move laterally to the right. Accelerate 5 yards right, plant your left foot, and use your right to pivot hips back left around the cone again. Do 8-10 reps on each side, focusing on generating power from the hips to change direction.
Backpedal to Shuffle Drill
Transitioning from backpedaling to shuffling helps you stick with shifty attackers. Set up two cones 10 yards apart. Get in an athletic stance facing one cone. Backpedal quickly to the other cone, then shuffle your feet 5 yards to the side. Accelerate out of the shuffle by driving off your outside foot and pedaling back to the other cone. Repeat the drill pattern backpedaling, shuffling, and sprinting between cones for 30 seconds. Focus on coordinating quick feet through the transitions between each movement. Do 3 sets.
180 Shuffle Drill
Developing the ability to quickly turn your hips 180 degrees improves your transition defense when attackers reverse course. Place two cones 5 yards apart with a third cone centered behind you. Start facing the first cone in an athletic position. Shuffle to the second cone facing the same direction. Plant your outside foot and open your hips to pivot 180 degrees and immediately shuffle to the first cone while now facing the opposite direction. Accelerate and shuffle to the second cone, pivot 180 degrees again, and continue shuffling back and forth for 30 seconds. Repeat for 3 sets.
Line Drills
Line drills build lateral speed and agility essential for on-ball defense. Set up cones in a straight line 2 yards apart. Start straddling the first cone in an athletic position. Shuffle side to side quickly while staying low, moving laterally down the cones. When approaching the last cone, backpedal quickly returning the opposite way down the line. Concentrate on controlled lateral movement with knees bent staying over your toes. Do 3 sets of 80 total yards, resting 1 minute between sets.
Box Drill
The box drill improves coordination, balance, and change of direction vital for shutting down dodging attacks. Set up cones in a 10 yard square box shape. Start at one cone and sprint forwards, shuffle sideways, and backpedal around each side of the square. Focus on quick, sharp 90 degree direction changes around each cone. Repeat the drill patter continuously around the box for 30 seconds. Rest 1 minute and repeat for 3 sets. Maintain speed and proper body position throughout.
Reaction Drill
Quick reactions are crucial when guarding the ball handler in transition situations. Stand 5 yards in front of a wall, holding your stick vertically with head at chest level. Have a partner stand to the side and toss tennis balls against the wall either left or right of you. React and shuffle quickly to intercept the balls with your stick head before they bounce twice. Start slow, then increase speed and vary ball placement to improve reaction time. Do 3 sets of 20 balls each.
Over-the-Shoulder Drill
Playing over-the-shoulder defense on dodging midfielders requires coordination and body control. Set up a cone and stand sideways at a 45 degree angle with your back shoulder nearest the cone. Shuffle your feet staying sideways on while moving around the cone in a circular pattern over-the-shoulder. Use short, quick steps to maintain speed. Reverse direction going back the other way for 30 seconds. Repeat for 3 sets, keeping your shoulders sideways on and eyes scanning over the shoulder nearest the cone.
Zig-Zag Shuffle Drill
Multi-directional cone drills enhance footwork dexterity to mirror shifty ball carriers. Set up cones in a zig-zag pattern 5 yards apart. Start at the bottom cone in an athletic stance. Shuffle sideways moving around each cone, turning your hips and shoulders square with each change of direction. No crossing feet. On the last cone, pivot 180 degrees keeping your shoulders square and shuffle back down the cones the opposite direction. Do 3 sets of 90 second zig-zags, then reverse the direction of the cones.
Ball Spot Mirror Drill
This simple partner drill develops critical reaction skills and footwork fundamentals. Face a partner 5 yards apart in athletic stances, each with a ball in your stick head. The feeder initiates the drill by moving the ball around in any direction – up, down, side to side, around the back. The defender reacts and moves their stick head mirroring the ball movements. Do 4-5 sets of 30 second ball pursuit, then switch roles. Great warmup drill!
Box Mirror Drill
Adding movement to the mirror drill forces you to defend on the fly. Get in a square stance facing your partner 5 yards apart holding your sticks vertically. The “boxer” moves laterally side to side while shuffling their feet as if dodging around a pick. Maintain distance while mirroring all movements exactly. Rotate every 30 seconds – one dodges while the other reacts. Do 5 sets total each dodging and reacting.
2 vs. 2 Ground Ball Drill
Battling for ground balls tests reaction time, toughness, footwork and stick skills. Pair up with a partner and matchup against another duo 5 yards apart. The coach rolls a ground ball between the duos. Both teams react, vying to gain possession and outlet to their teammate. First team to successfully pass wins the rep. Losers do 5 pushups before running it again. Play 10-15 reps with the same partner. Vary entry passes – high, low, left, right – to keep defenders on their toes.
Dynamic Body Check Drill
Developing check timing requires realistic practice hitting moving targets. Pair up with a partner wearing pads. The dodger starts 5 yards out and attempts to dodge past the defender with change of speed and direction while protecting stick. The defender mirror feet, throwing legal body checks whenever opportunities arise trying to dislodge the ball. Dodger continues driving all the way to the goal before going the other way. Do 4 reps of 1 minute each checked, then switch roles.
Over-the-Shoulder Body Check Drill
Throwing checks playing over-the-shoulder defense takes focused practice. Just like the footwork drill, defender starts sideways on with back shoulder nearest an attacker with ball that’s positioned like a midfielder. Dodger attempts to dodge topside while defender stays on his hip throwing checks over the lead shoulder when dodger protects far side. Do 4 sets of 20 second reps, then switch sides and check over the other shoulder.
Mastering these drill progressions will help develop the footwork, body positioning, reaction speed, and physicality required for tenacious defense. Perform them regularly, focusing on proper technique. Then carry over that muscle memory of moving quickly and body checking legally to shut down opponents in game action.
Once you’ve developed lightning fast feet and the ability to perfectly time crushing checks from all angles, attackers will think twice about trying to dodge on you! Use these lacrosse ball stop drills to take your defensive game to the next level and become a true shutdown defender others fear matching up against.
Face-off Technique Drills for Possession Wins
Hey lacrosse players! You know securing possession off the face-off can really give your team an edge. But consistently winning face-offs takes practice and developing the right techniques. I’ve put together a list of my go-to drills for honing face-off skills and helping you dominate at the X. Let’s dive in!
First, a quick refresh. The basics of every face-off come down to reaction time, leverage, and power. You’ve got to explode off the whistle, get under your opponent’s stick, lift up and away to pop the ball free, and rake it back to your side. Easier said than done, I know! But with the right preparation, you can get the possession for your team more often than not.
That preparation should start with stance and grip. These are the foundation. Your ready position and how you initially grab the head of your stick can make a huge difference. So do some reps where you focus just on that, continually resetting your stance and grip until they become second nature. Squat down, lead arm forward, dominant hand palm up with a pistol grip on your stick head. Feel athletic, balanced, and coiled like a spring, ready to unleash.
Once you’ve got stance and grip locked in, work on explosion drills. Have a partner hold a ball above your head and randomly drop it without warning. When you sense the ball coming, explode upwards with everything you’ve got! Do it again and again until you can consistently slap that ball out of the air on pure reaction and power. This will get your fast-twitch muscles firing.
Now we need to work on scooping technique. Grab a bunch of balls and line them up spaced out down the field. Sprint from ball to ball and practice scooping in full stride. Your lead hand should go palm down underneath the ball and lift up to send it into your stick head. Keep those feet churning! Do a few sets of sprints working on getting low and scooping smoothly each time.
Once you’ve got the scoop down, it’s time to put things together with reactive face-off drills. Have a partner mix up their stance at the X and randomly drop a ball. When you see it fall, explode up and forward, locking onto the ball with your eyes. Get low, scoop it cleanly, and take off up the field. Do bursts of 5-10 reps at a time. This will groove the full motion into your muscles.
Now let’s add some competition. Face off head-to-head at the X and have a partner roll a ball between you. When it hits the ground, battle for possession! See if you can focus on using proper technique even at full speed in the heat of competition. Keep your head up and react, don’t let your opponent push you around. Play out each face-off rep like it’s the real deal.
Once you’re winning most of those heads-up face-off reps, it’s time to add even more realism. Get the whole face-off crew out there – you, your opponent, and sideline guys on the wings ready to join the scrap. Have a coach stand behind you two and simulate a face-off with a quick whistle and ball drop. Battle it out as the sideline guys crash in. Rotate who takes the face-off each rep. This full live drill will get you ready for anything at the X.
Now let’s talk about some quick footwork drills to help with agility in face-offs. Set up a ladder or obstacle course type drill with cones on the field. Dance through it working on explosiveness changing direction – front to back, side to side, opening up hips, and pushing off each foot. Keep those feet chopping! This will help you mirror and react to your opponents’ movements at the X.
Lastly, don’t neglect full-field conditioned runs. Face-offs are exhausting, so push your limits to be in elite shape. Do sprints, lung-busters, and distance runs. Work both aerobic and anaerobic systems. Train at game pace and intensity. When you’re the freshest guy at the X late in the 4th quarter, those possessions will become yours.
There you have it – my top face-off drills to help you gain an edge. Master these techniques and repetitions and you’ll be well on your way to giving your team those vital extra possessions. Dominate the X and dictate play. You’ve got this! Now get out there, put in the work, and win those face-offs. Let me know how these drills work for you and if you have any other go-to moves for face-off success. Keep grinding and enjoy the results of all your hard work and preparation. Lace up those gloves and go get those possessions!
Finishing Drills to Put More Goals in the Net
Alright lacrosse shooters, listen up! I know we all want to light up the scoreboard more. So let’s talk about some key finishing drills to help you bury shots with ease. Dialing in your shooting technique and accuracy takes work, but putting in the reps will pay off big time. Get ready to blister corners and go top shelf! Here are my go-to drills for polishing those finishing skills.
First, you’ve gotta get warmed up and build solid fundamentals. Start close to the cage and practice quick stick shots. Focus on your form – hands out front, transfer weight seamlessly, rotate your hips and core, follow through towards the target. Take 10-20 shots from either side of the goal, continually resetting your hands and feet each rep. Get that muscle memory locked in.
Now let’s work on selling your fakes. Set up about 10 yards out and have a partner defend you. Work on shot fakes – act like you’re shooting then pull the ball back in. Sell it with your eyes, head, shoulders and stick to really fool the defender. After a few fakes, shoot for real. The goal is to freeze your defender with the fake and then have time and space to pick your spot. Do 8-10 reps on each side.
Here’s a good one – 2 shot rapid fire drill. Have a partner feed you the ball about 12 yards out. Catch and shoot as quick as you can, get your hands back and call for another pass. Shoot again immediately off the catch. Keep alternating sides and work on shooting with barely any windup. This quick trigger will make you deadly in close quarters. Build up to 10-15 reps per side.
Now let’s add some moving elements. Have a coach or teammate pass you the ball as you come curling around the crease. Time your cut and shoot in one fluid motion as the pass hits your stick. Practice both righty and lefty finishes from different angles. This is key for catching defenders off guard. Do 5-8 reps coming around each side of the goal.
Here’s one of my favorites – the alley oop finish drill. Have a partner loft lead passes high into the air targeted just above the crease. Time your cut perfectly to arrive as the ball does. Leap up and snag that pass out of the air and in one motion bury the shot before you even hit the ground. This aerial acrobatics will wow any crowd. Do 6-10 reps coming from both sides.
Now let’s simulate broken play scenarios. Have 2-3 defenders loosely play you as a ball carrier roams around beyond the arc. Call for the ball, then use your elusiveness to lose your defender, take the feed, and finish in tight through the traffic. Work on shooting at odd angles and with hands in your face. This will prep you for those scramble situations.
Of course we can’t forget catch-and-shoot reps coming off screens. Run through off-ball screens to shake your defender then get a pass as you break open. In one motion go right into your shooting form and hit nothing but net. Vary the screen angles and locations. This is crucial for getting open looks from mid-range.
Lastly, you’ve gotta put it all together in full live action. Get out there and scrimmage! Whether it’s 2v2 fast breaks, 3v3 inside drills, 6v6 situational games, or full field scrimmages, immerse yourself in competitive environments. Seek out the toughest defenders. Look to attack and create your own shots. Simulate the physicality and intensity of game time. This will get you primed to capitalize on scoring chances.
There you have it – a blueprint for polishing your finishing skills and burying shots at will. Start close and smooth out the mechanics. Sell those fakes to throw off defenders. Quick trigger rapid fire shots. Work on the move and through contact. Practice those creative aerial finishes. Put it all together in live game action. Master these reps and drills and you’ll be an unstoppable scoring machine. Can’t wait to see you light up scoreboards this season. Now grab a bag of balls and get to work scoring goals!
Conditioning Drills to Boost Endurance on the Field
Hey lacrosse athletes, listen up! We all want to be able to go hard from the opening whistle to the final horn. Boosting your conditioning is crucial for dominating the field for the full 60 minutes. No one wants to be dragging when the game is on the line late in the 4th quarter! Let’s talk about some killer conditioning drills to help take your stamina to the next level.
First up – timed interval sprints. Mark off 30-yard intervals on the field and sprint from line to line, jogging back to recover. Start with 5-6 reps and work your way up over time. Focus on maintaining top speed and pushing hard throughout each sprint. This high intensity interval work will get your motor revved up.
Now let’s add some change of direction with shuttle runs. Set up cones 5-10 yards apart in a straight line. Sprint from cone to cone, weaving in and out, turning sharply each time. Keep your center of gravity low and really explode with those lateral cuts. Shoot for 6-8 reps up and back the length of the field. This will boost your multidirectional speed.
Here’s a great one – the beaten path drill. Have your team form 2 lines facing each other about 10 feet apart. Sprint down the middle as they close in and try to bump or redirect you as you pass. Keep your legs churning and fight through the contact. Develop balance and body control and practice absorbing contact on the move. Do 5-8 straight runs increasing the intensity each time.
Let’s work on change of pace and reaction drills too. Set up a zig-zag pattern of cones. Sprint hard for 5 yards then change direction. Slow down and shuffle side to side around the next cone. Explode out again at the next. Vary your speed and momentum throughout. This will help you with your burst on the field when you need it.
Of course we’ve got to incorporate some agility ladder drills. Set up a ladder and move through it laterally, working on coordination and rapid foot turnover. Accelerate through each rung. Mix in crossover steps, hops, shuffles, and backward runs. Keep it athletic and reactive. This footwork and agility is invaluable on the field.
Now let’s simulate some game-like scenarios. Perform 2v1 or 3v2 fast break drills up and down the field. Really make players work hard on offense and defense in compact spaces at full speed. Or do partial field 6v6 situational games with lots of transitions and odd-man opportunities. The more game-specific conditioning, the better.
For pure endurance training, we’ve got to grind it out old school style. Distance runs and timed miles to build aerobic capacity. 15-20 minute tempo runs working at that threshold pace. Punishing stair workouts to strengthen legs and lungs. Push yourself and then recover and rebuild even stronger. This base will make you outlast the competition when it matters most.
And we can’t forget good old suicides and sprints! Whether it’s baseline to baseline sprints, attack to midfield to defense line runs, or the infamous 6-12-18-24 yard suicides, get after it! Test your limits and then expand them. A lot of race is won in the fourth quarter before you even step on the field, so do that extra work.
There you have it my friends – a blueprint for taking your conditioning to the next level. Work those interval sprints. Master the agility drills. Simulate game pace and contact. Grind out long miles and threshold runs. Push to new limits with sprints and suicides. Put in this work and you’ll be dominating from start to finish while your opponents gas out. Now grab some water and go train like a champion! Let me know how these drills work for you and any other go-to moves you use to boost your endurance. It’s time to outwork and outlast everyone else on that field. You got this!
Footwork Drills to Improve Speed and Agility
If you want to take your lacrosse game to the next level, you need to focus on honing your footwork. Quick feet and agile moves are essential for dodging defenders, scooping up ground balls, and attacking the goal. While lacrosse relies heavily on stick skills, the greats know it’s all about the feet. Master these footwork drills to improve your speed, agility and performance on the field.
Ladder Drills
Ladder drills are a lacrosse staple for developing fast footwork. Set up a ladder on the ground and run through it using different foot patterns – two feet in each box, left foot in each, right foot in each, one foot in the first box then hop scotch to the last. Go forward, backward and side to side. Focus on picking up your feet and stepping lightly through the ladder. Drive your arms powerfully with each step. Work on increasing your speed while maintaining perfect form.
Dot Drills
Mark a series of dots on the ground spaced a few feet apart. Sprint from dot to dot, touching each one with your hand. Keep your feet chopping quickly as you reach down to touch the dots. Maintain a low athletic stance throughout the drill. Try hopping on one foot from dot to dot or bringing your knee up in front of you with each touch. Focus on balancing speed and body control.
Cone Drills
Set up a series of cones in different patterns and sprint through them, weaving in and out. Go straight down the line then return back through the cones going sideways or backward. Place cones in a circle and run around them turning sharply at each one. Set up cones in a cross pattern and work on quick change of direction skills. The key is reacting and repositioning your feet quickly with each turn.
Box Jumps
Improve your explosive power with box jumps. Stand in front of a sturdy box or platform then explode up, driving your knees high to land on top. Step back down and immediately jump again. Focus on a quick powerful drive upward from your legs and hips. Time yourself and see how many box jumps you can do in one minute. Mix it up by jumping side to side over the box.
Jump Rope
Jump roping is great for developing light, nimble feet. Start with basic two-foot jumping then move into alternation single-foot jumping. Do double unders where the rope passes under twice per jump. Perform crossovers where you crisscross your arms and legs with each jump. Jump at high speeds for 30-60 seconds to build quick feet. Jump rope intervals are a great way to improve conditioning too.
Lateral Shuffles
Move your feet quickly side to side with lateral shuffles. Keep your feet wide and crouched in an athletic stance. Maintain your center of gravity and body posture as you push off aggressively from one foot to the other. Use your arms for momentum. Go for distance down and back as fast as you can. Side shuffles will strengthen your hips and improve your ability to move laterally and change direction.
Backpedal Sprints
Sprint forward then transition into a controlled backpedal for 10 yards. Keep your hips and shoulders square as you push back forcefully with each stride. Avoid turning your body. Increase your backpedal speed while maintaining good form and posture. For added difficulty, carry a ball in your stick cradling it while backpedaling. This improves coordination and mimics defending on the run.
Defensive Slides
Defensive footwork and side-to-side slides are essential lacrosse skills. Have a partner stand 10 yards away holding the ball. When they shift their weight to dodge, burst towards them at an angle using short, choppy crossover steps to cut off their lane. Work on dropping your hips and breaking down to change direction rapidly when your partner dodges the other way. Quick, controlled footwork keeps you balanced and agile for shutting down opponents.
Bear Crawls
Get into an athletic crouched stance and move forward using only your feet and hands. Crawl across the field driving with your legs and keeping your hips low. Move right, left, forward and backward like a bear. This drill strengthens your legs and ankles and teaches you to keep low. The unique movement pattern also improves coordination.
Fast Feet Ladder Drill
Set up a ladder flat on the ground and rapidly run your feet in and out of each rung. Shift between feet each time so you’re constantly moving. Turn sideways so your moving right to left over the ladder. Stay on the balls of your feet with knees bent to work on balance and body control at high speeds. 3-5 sets will get your feet firing fast.
Hurdle Hops
Place a series of small hurdles in a line and hop over each, landing on one foot then the other. Focus on attaining maximum height with each hop by explosively propelling up and forwards. Swing your opposite leg and arms forcefully upward to gain momentum. Maintain your balance upon landing by keeping your weight centered over your foot. Increase speed and height for a greater challenge.
Crossover Steps
Drive off explosively across the field using short, choppy crossover steps. Keep your feet wide and knees bent in an athletic position as you push off powerfully at angles. Drive your legs and arms aggressively with each step. Maintain your center of gravity and speed. Work for distance down and back as fast as possible. Crossovers improve lateral speed and Mimic the footwork of covering offensive players.
Mastering these speed and agility drills will ensure you have the foot quickness and coordination to take your lacrosse game to the next level. Focus on quality reps, with proper form and mechanics. Train your fast feet regularly and you’ll be dodging defenders and scooping ground balls before you know it.
Ball Control Drills for Superior Stick Handling
Having the ball skills to cradle, switch hands and fake out defenders is essential for lacrosse domination. While games are often won by speed and strength, superior stick handling gives you a huge edge. Master these ball control drills to take your game to the next level.
Figure 8’s
Run the ball in a figure 8 pattern around your legs and waist to warm up your stick skills. Start with wider loops then gradually make the 8 tighter and quicker. Keep your stick close to your body and focus on smooth, swift rolls of your wrists to control the ball’s path. Do figure 8’s while walking then progress into a light jog.
Around the World
Stand in place and whip the ball in a circle around your body at different levels – around your knees, hips and shoulders. Lead the ball with the head of your stick and roll your wrists quickly to manipulate the ball around you. Work both clockwise and counterclockwise circles. Increase your speed while maintaining control for a greater challenge.
Pendulums
Swing the ball slowly in a pendulum motion from right to left across your body. Control the swing using just your bottom hand on the stick. Gradually increase the height and range of the swing while keeping the ball in a smooth back and forth rhythm. This drill improves wrist strength for one-handed cradling and passing.
Quick Stick
Crouch in an athletic stance and pass the ball from your stick to the ground and directly back as fast as you can. As the ball hits the ground, your top hand should already be thrusting the stick head back down to receive it. Release and catch smoothly with wrists only. Work up to lightning fast exchanges while staying accurate.
Toss and Catch
Grip top of the stick with your dominant hand only and flip the ball straight up, letting it come to rest in the pocket. As it falls, rotate your wrist forward to cushion and control the catch. Release and catch quickly in a continuous rhythmic sequence. Focus on using your wrist to provide a soft catch.
Rock the Baby
Cradle the ball across your body from left to right in a smooth arc, like rocking a baby in your arms. Let the momentum gently swing the ball back the other way repeating in a slow, controlled manner. Keep your top elbow up and lead the ball with your bottom hand. This drill improves cradling mechanics and hand-eye coordination.
Toss Catch Switch Hands
Flip the ball up with one hand on your stick, catch it, bring it across your body and back toss with the opposite hand. Switch hands each time you catch the ball fluidly in one motion. This teaches swift hand transitions and ball control while switching sides.
Behind the Back
Swing the ball in a pendulum motion then pass it behind your back to your opposite hand. As you release with one hand, reach back and catch immediately with the other. Work on timing to make the transfer smooth and continuous. This drill improves hand quickness for behind the back passing and dodging.
Top Hand Only
Remove your bottom hand from the stick and practice cradling, catching and passing using only your lead grip at the top of the shaft. This improves control and wrist flexibility to maneuver the ball one-handed.
Pocket Tricks
Flip the ball into the air and catch it in the pocket of your stick on the fly. Try having the ball spiral down into your pocket to absorb the force. Also try scooping ground balls straight into your net mid-bounce. Develop soft hands with quick reaction time.
Toss Cradle Catch
Flip the ball up, let it hit the ground, quickly cradle it and catch on the rebound. Time your cradling motion so you have control as soon as the ball touches the ground. Maintain your form through the ground contact then smoothly recatch. Quickly return the ball for repeated reps.
Split Catches
Flip the ball straight up and let it come to rest between the top of your stick’s head and your hand cradled halfway down the shaft. Swiftly clamp your hand over the ball to trap and secure it against the plastic. Work on cleanly grabbing straight from the air.
Balance Ball
While standing on one leg, cradle the ball laterally in your crosse keeping it perfectly level. Focus on smooth wrists motion with total control. Work up to 30 seconds while balancing on each leg. This improves coordination, balance and ball handling rhythm.
Implementing dedicated stick work into your training regimen is key for taking your game to the next level. Mastering these challenging drills translates directly into slick moves on the field.
Communication Drills to Strengthen On-Field Leadership
Communication and leadership on the lacrosse field are just as crucial as physical skills. Barking out commands, providing instruction and motivating teammates require vocal strength and authority. Use these drills to become a better on-field leader through clear, confident communication.
Call and Response
Line up players and call out various lacrosse terms and commands like “Shot!”, “Slide!” and “Help!”. Have the rest of the team loudly repeat it back in unison. Project your voice and enunciate clearly. Repeat the calls and responses rapidly to improve reflexive reactions. This drill teaches sharp, loud vocal commands and immediate responses.
Hand Signals
Rather than shouting commands, use your hands to direct teammates. Give clear hand signals for maneuvers like rolls, picks and slides. Make sure to show the proper technique and form for each signal. Have players read and quickly execute the motions. Silent leadership is crucial when it’s too loud to hear on the field.
Defensive Positioning
As defenders move around in front of you, shout commands to direct their positioning and coverage assignments. Call out directions like “John, drop into hole!” or “Jane, you take ball, I’ll slide”. Observe and make adjustments so spacing and matchups are correct. Command presence and vision are key.
Shape Instruction
Set up offensive shape and movement drills. Instruct cutters where to move, when to dodge, who to pick and where to slide into open space by yelling clear directions. Fix spacing issues immediately by repositioning players through vocal commands. Run the drill again until the offense flows smoothly.
Blindfolded Dodge and Shoot
Have a shooter dodge and shoot blindfolded while the feeder provides specific verbal instruction. Call out directions like “Dodge left!”, “Roll back right!” and “Shoot high!” Focus on giving precise commands so your teammate can react and score without visual cues.
Hot Potato Passing
Players form a circle and rapidly pass the ball around the perimeter. When one player shouts “Hot!” the ball must immediately be passed back to them. Work on sharp vocal cues and quick reaction time. Switch up who calls for the emergency return pass.
Defensive Slide Drill
Offensive players attack the cage while a defender guards. Defenders in the adjacent lane must listen for the command “Slide!” and immediately move to double team the dodging offensive player. Work on loud sharp commands and quick slides to provide defensive help.
Twister Ground Balls
Scatter players across the midfield. Call out their jersey colors and have them sprint to a ground ball. See who can scoop it first based on your verbal direction. Work on projecting authority through your voice to command quick reactions.
Overload Passing
Set up a fast paced 3 vs 1 passing drill. The solo defender covers the open man as commanded by the 3 offensive players’ vocal cues for where to move and who to guard. Quick passes combined with loud direction keep the defender scrambling.
Drive and Dish
Have a player drive towards the goal while a perimeter player shouts instructions on when to dodge, pass or shoot. Focus on assertive vocal leadership to direct a coordinated attacking sequence ending in a shot.
Sharpening communication skills through repetitive drill work translates directly into in-game leadership. Master these drills to become a commanding on-field general through loud, clear direction and instinctive response from teammates.