Free Lacrosse Drills for Every Age and Position — No Equipment Needed

You don’t need a fancy facility to get better at lacrosse. You need a stick, a ball, a wall, and a plan. The players who improve fastest are the ones who put in focused reps outside of practice — and the good news is most of those reps can happen in your backyard.

Five areas to train weekly

1. Wall ball

This is still the fastest way to build both hands. Aim for 15 focused minutes, not an hour of casual tossing. Start with 50 right / 50 left, then mix in quick sticks and split-dodge switches. The cue that matters most: catch deep in the box, snap the top wrist on release.

2. Shooting

Game-speed reps beat standing still. Work corners on the run from both sides, then step into time-and-room rips. Keep hands back and hidden, and release off your outside foot.

3. Dodging and footwork

Great dodgers are built on footwork first. Two cones are enough: split dodges, roll dodges and cone weaves at speed. Sink your hips on every cut and keep your eyes up.

4. Defense

Defense wins with feet before the stick ever comes into play. Mirror shuffles, approach-and-breakdown reps and ground-ball-to-outlet work are all backyard-friendly.

5. Goalie work

Young goalies need position, stepping and communication daily. Step-and-set lines, tennis-ball reactions and clear-on-the-run reps keep the basics sharp without pads.

Drills by age group

• U9–U11: short, fun reps; wall ball basics, ground balls and lots of touches.
• U13–U15: add dodges, shooting on the run and defensive footwork. Both hands become non-negotiable at this age.
• High school & varsity: game-speed everything — contact dodges, question-mark finishes, approach angles and goalie reaction work.

From drills to a personalized plan

These drills are the same building blocks our AI coach uses to build personalized plans for members. Pick one drill, start today, and when you’re ready for a plan built around your player’s age, position and goals, the coach is ready.