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Boys Lacrosse Drills   arrow

Here are some of the basic beginner lacrosse drills that we use with our kids. These lacrosse drills have significantly improved their overall lacrosse skills. All you need is one or two kids and perhaps a parent/coach for these beginner lacrosse drills.

  • Lacrosse Wall Ball Drills
    • Beginners should practice tons & tons of wall ball because it is probably the most effective way to improve beginner stick skills.
    • Get your son to practice passing & catching with his non-dominant hand. He will be loved by coaches if he can use both hands effectively (i.e. shooting left or right).
    • Visit our main Wall Ball Video section for many wall ball ideas (i.e. running & passing down the wall). These drills will quickly improve your son’s lacrosse skills.
  • Lacrosse Shooting Drills
    • Have your players – Run, dodge (past a defender – real or imaginary) and shoot on the goal. They should practice righty and lefty shots.
    • Run, catch a pass (feed from parent/coach) and shoot. Do both sides – left and right.
    • Run, scoop up ground ball and shoot.
    • Run from around back of goal (from X) and shoot. Do both sides – left and right.
    • Run, fake shot and shoot. Do both sides – left and right.
    • Add targets (i.e. cones) in the net in order to practice shooting accuracy.
    • Cutting Drills – Have your player “cut” across the face of the goal (left to right or right to left). He should start from 15-20 yards out, run diagonally across the face of the net and end up at goal line extended on the other side of goal. Coach (or another player) will stand near/behind goal line extended on the opposite side of net (versus where the player starts) and feed player as he cuts across goal. Player should catch and shoot on the run.
    • Practice quick stick shots close to the goal. Here is a  quick stick drills on Shooting Video.
    • Here are some videos of simple shooting drills:
  • Lacrosse Passing Drills
    • Basic passing & catching with a stationary partner – practice right and left hand passes & catches. This is one of the first beginner lacrosse drills that kids should practice. The partner can be another kid or a parent.
    • Two kids running down the field in parallel passing back and forth.
    • Passing under pressure. One kid lightly pressuring a passer who must get off a clean pass to the parent/coach.
    • Triangle drill. Three kids in a triangle passing around the triangle – start with 10 righty passes & catches and then 10 lefty. You can make it harder by making the kids run in a circle while passing & catching.
    • Here are some videos of simple passing drills:
  • Lacrosse Catching Drills
    • Basic passing & catching with a stationary partner – practice right and left hand passes & catches.
    • Two kids running down the field in parallel passing back and forth. Running & catching with your non-dominant hand can be tough for beginners.
    • Practice catching goalie clears. Act as a goalie and your players will have to break out left or right from the goal and catch a ball on the run.
    • Practice catching “misguided” passes (that are almost out of reach). Pass a ball that is almost too high or wide so the player must extend his stick (versus keeping his hand near the head of the stick). This will help him to intercept opponent passes or catch errant passes from your teammates. You can also make this into a wall ball drill.
  • Lacrosse Cradling Drills
    • Practice two hand cradling while running down the field. Switch from left to right side on each whistle blow from a parent/coach.
    • A little more difficult – Practice one hand cradling while running down the field. Switch hands on each whistle blow from a parent/coach. Remember to teach the kids to lock their non-cradling arm in place to avoid any warding penalties.
    • Light defensive pressure by one kid against someone who is practicing his cradling. Learn how to protect the stick with your body.
    • Here are some videos of simple cradling drills:
  • Lacrosse Dodging Drills
    • Station orange cones where the kids have to demonstrate a different dodge at each cone.
    • Practice dodging past a defender with various dodges (i.e. split dodge, face dodge, roll dodge, etc.). Start with no pressure from the defender and slowly increase to full pressure defense.
    • Combine with shooting drills so players must dodge past a defender in order to shoot on the goal. Defender can either go all out or they can just give light poke checks in order for players to focus more on dodging “mechanics”.
  • Lacrosse Ground Balls Drills
    • Roll ball out and two players charge out to “win” the ball. The winner should then try to shoot on a goal and the loser should defend against this shot. You can also make it harder with three players going after one ball.
    • Drop a ball halfway between two players and let them battle for the ball.
    • Make sure that you practice “box out” drills (where a player uses his hips, rear, etc. to push his opponent away from the ball).
    • Also practice kicking the ball out of the scrum. Players can gain possession by kicking a contested ball away from the opponent in order to gain an easier pick-up.
    • Ground Ball Drill.
  • Lacrosse Defense Drills
    • Practice various checks (i.e. poke checks, lift checks, slap checks, etc.) in order to dislodge the ball from your opponent.
    • A player must practice moving his feet and screening an opponent off from the goal. Have an attackman try to blow past the defender in order to score and the defender must stop a clear shot just by moving his body.
    • Work on clears. Often a defender will win a groundball or snag a pass near the goal. Players must practice getting rid of the ball quickly, especially to a middie in order to start a fast break.
    • Starting around 5th/6th grade, defenders can use lacrosse defense long poles. One of the advantages of this long pole is snagging high passes by your opponents. The defender will gain the ball for team and infuriate the opposing coach!
      • You can practice this takeaway skill with a simple “monkey in the middle” lacrosse drill. Just position the player with the d-pole in the middle and have two other players (on opposite sides) toss moderately high passes to one another. Have the defender try to snag these passes with his d-pole.
      • Or try wall ball drills where the player must throw high passes against a wall. He should then try to snag the high rebounds with his d-pole fully extended.
      • Practice checks as some checks are easier with a long defensive pole (i.e. wrap check).
      • However, protecting the ball is harder as the long pole “sticks out” (i.e. above the player’s head). Therefore, you should run long pole cradling and “under pressure” drills (where attackmen ride the defensive players).
    • Here are some videos of simple lacrosse defense drills:
      • Defending X- These drills focus on defending against an attackman coming from X (behind the cage).
      • Variety of Lacrosse Defense Drills- Not the highest quality camera work but this video has tons of different lacrosse defense drills.
  • Lacrosse Speed & Agility Drills
    • Timed 40 yard dashes – For extra “fun”, you should have the kids run in full gear while cradling a ball. They automatically lose the race if they drop the ball!
    • Suicide drills – Sprint to the 10 yard line & touch the line, sprint back to the zero yard line & touch the line, sprint to the 20 yard line & touch the line, sprint to the zero yard line & touch the line… and so on. Helps with speed and the ability to quickly change direction.
    • Sideways shuffle drills – Set out two cones and have kids shuffle sideways without crossing their feet between the two cones. Helps with lateral movement (i.e. improves a defenseman’s ability to move and screen off an opponent from the goal).
    • Backward drills – Make them run backwards to the 20 yard line, touch the line and then sprint “forward” back to the zero yard line. This will work on their ability to move backwards at speed and without falling down. This is especially useful for defensemen and middies who need to stay in front of an attacking opponent.
    • Zigzag drills – Place 6-8 cones in a staggered zigzag pattern down the field. Have each player sprint to the first cone, cut left to the second cone, cut right to the third cone and so on. This drill will work on improving your son’s ability to make quick changes of direction when running at speed. Useful for all offensive players, especially middies.
    • Agility ladder – Some people swear by this tool. Others feel that it is useless. Try it and see if it improves your son’s speed and quickness. See the main agility training page (link below) for drills such as Icky Shuffle.

- Information Provided By: BeginnerLacrosse.com Check them out, they have a lot of great additional information.