Lacrosse drills for every age and position

Wall ball drills

The fastest way to build stick skills at home. All you need is a stick, a ball and a wall — 15 focused minutes beats an hour of casual tossing.

• 50 Right / 50 Left

  50 catches and throws right-handed, then 50 left-handed. Cue: soft hands, catch deep in the box, snap the top wrist on release.

• Quick Stick

  No cradle — catch and release in one motion, 25 each hand. Cue: short compact motion, ball never stops in the pocket.

• Catch, Switch, Throw

  Catch right, split-dodge in place, throw left. 3 sets of 10. Cue: sell the dodge with your shoulders before switching hands.

• Behind-the-Back Builder

  10 behind-the-back throws each hand once the basics are clean. Cue: eyes on the target, not on your stick.

Shooting drills

Game-speed reps with a purpose. Work both hands and shoot on the run — that's where goals actually come from.

• Corners on the Run

  10 shots each side at game speed, aiming for the four corners. Cue: hands back and hidden, release off the outside foot.

• Time-and-Room Rips

  Set a cone at 10-12 yards, step in and shoot overhand. 5 sets of 5. Cue: transfer weight front hip to target.

• Question Mark Finishes

  Drive from X up the hash, turn the corner and finish. 5 each side. Cue: stay low through the turn, stick protected between your shoulders.

Dodging and footwork drills

Great dodgers are built on footwork first. These work in a backyard with two cones.

• Split Dodge Ladder

  Split left-to-right and right-to-left at a cone, 10 each way at full speed. Cue: one hard plant step, then accelerate — no stutter steps.

• Roll Dodge Recovery

  Dodge, get bumped (use a bag or pad), roll back and re-attack. 3 sets of 6. Cue: keep your stick tucked to your body through contact.

• Cone Weave at Speed

  Weave through 5 cones 5 yards apart carrying the ball, 4 rounds. Cue: sink your hips on every cut, eyes up field.

Defense drills

Defense wins with feet and positioning before the stick ever comes into play.

• Mirror Shuffle

  Partner or parent moves side to side; defender mirrors for 30 seconds, 4 rounds. Cue: low base, short choppy steps, never cross your feet.

• Approach and Breakdown

  Sprint 8 yards to a cone, break down under control, then drive the dodger's top hand. 5 sets. Cue: controlled first 6 yards, explosive last 2.

• GB to Outlet

  Roll a ground ball out, scoop through it, and hit a target with the outlet. 10 reps. Cue: two hands, butt low, accelerate through the ball.

Goalie drills

Position, stepping and communication — the three things every young goalie needs daily.

• Step and Set Line Drill

  Step to each pipe and back to center, 3 sets of 10. Cue: 45-degree step, big top hand, arrive set before the imaginary shot.

• Tennis Ball Reactions

  Parent tosses tennis balls at the cage from 8 yards; goalie tracks and saves with no pads needed. 20 reps. Cue: eyes first, hands second, body third.

• Clear on the Run

  Make a save movement, break out of the crease and hit a target 20 yards away. 10 reps. Cue: look up before you run, lead your target.

Drills by age group

• U9–U11

  Short, fun reps. Wall ball basics, ground balls and lots of touches — never drills that feel like punishment.

• 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.