Lacrosse Training Drills

Individual and group drills for beginner and intermediate players, including the wall ball routine and shooting sets I used in college.

Lacrosse is a dynamic and fast-paced sport that requires a combination of skills, agility, and teamwork. To excel in the game, beginners and intermediate players need to develop a solid foundation of fundamental skills and continuously work on improving their technique.

In this post, we'll explore a variety of lacrosse training drills suitable for players at the beginner and intermediate levels. With a mix of individual and group drills, these will help enhance individual skills, build teamwork, and take you or your players' performance to the next level. They're the same drills you'll see at youth practices in Virginia Beach, high school programs across upstate New York and box clinics in Ontario, because they work.

Ground balls

Ground balls are the most important part of the game. If you don't have the ball, you can't score. Coaches will put players on the field who can get a tough ground ball. These drills help develop the skills to secure ground balls under pressure.

1. Individual: Scatter lacrosse balls across a field with a bucket nearby. Pick up each ground ball and put it in the bucket. Be sure to use good form so it becomes muscle memory. That's it. It's a simple drill, but it will increase your ability to get ground balls and help you get on the field. (Our faceoff players did this drill in college with tennis balls.)
2. Group: Have players divide into any number of lines. Every other line is a team: with 2 lines, they're against each other; with 3 lines, the two on the outside are a team and the one in the middle is on its own; with 4 lines, lines 1 and 3 and lines 2 and 4 are teams, and so on. On the coach's signal, a ball is thrown out, and players race to pick it up, working as a team. Emphasize working together and using a protective stance to pick up the ball.

Wall ball

Wall ball is a fundamental drill that improves stick skills, hand-eye coordination, and overall ball control. The best players play wall ball for 20–30 minutes a day.

Find a sturdy (and preferably smooth) wall and stand about 10 yards away from it. No wall? A lacrosse rebounder does the job. Use both hands and practice a variety of throws, focusing on accuracy and speed. Find a wall ball routine that complements your game and time yourself to see how fast you can finish. This is an individual drill, but it can become a competition between players for the best time.

Below is the wall ball routine I used in college.

Gear up for practiceThe training gear we'd grab to get more reps on your own.

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Shooting

Going out to the field and shooting is a favorite of pretty much any lacrosse player. Some people like going out to just shoot. When I wanted to work on something, however, I liked doing sets of shots that I would see in games. Just going out to shoot can produce more creativity, while doing sets of shots helps with consistency.

Below are the types of shots I worked on most times I went to shoot. If you have a friend, alternate passing to each other and work on a quick release. And if you're on your own, a portable goal and a backstop save a lot of ball-chasing.

1. Form shooting. This was my favorite thing to do. Stand about 5 yards away from the goal and really focus on your form and your release, aiming for the middle of the net and shooting hard. Eventually, you can start picking corners once you're comfortable. Do this until you're comfortable with your release, and then do a few more. This is partially how I was able to shoot over 100 mph, working on transferring my energy from the ground to my abs to my stick. I was strong but by no means the strongest, yet I was able to shoot the fastest on my team. Other things contributed to my shot speed (leg and ab strength, to be specific), but this helped me really focus on what I was doing and get the proper form to shoot that fast. (See the fastest lacrosse shot ever recorded.)
2. Step-down shooting. During this drill, I focused more on placing my shots. Stand 8 to 12 yards away from the goal and try to place them in the lower and upper corners, but not too far in the corner. Yes, those shots look cool, but as I've experienced, when I aim for the perfect corner shot in a game, it tends to miss the goal because of outside forces, and you'll get fewer touches in a game than you take shots at practice. So focus on hitting the goal.
3. On-the-run shooting. Focus on your form and how you're shooting on the run. Again, work on placing these. Typically, I started with a dodge. Above the net, start about 20 to 30 yards out and run down an alley. Behind the net, start about 5 yards from the end line and do whatever dodge you'd like.
4. In-close finishing. The best place to finish is as close as you can get to the goal. I like to act like I'm getting a pass running down the crease, then fake and finish to score. This doesn't need to be a big fake, just enough to get the goalie moving or freeze him. I'm a big fan of the leaner, which is when you dip your head and shoulders to get the goalie thinking low, then you bury it high.

Dip your head and shoulders to get the goalie thinking low, then bury it high.

Sides

This drill has two teams on either side of the field, split into 4v3 or 5v4. No one can cross the midfield, so to clear, the defense has to move the ball to the offensive players on the other side without crossing.

Each side is even with a goalie, so the goalie can come out and make it harder for the offense to get the ball but potentially give up a goal, or they can stay in and concede possession. This drill enhances players' decision-making skills and teamwork in fast-paced situations.

Defensive footwork and checking

Every player on the field needs to know basic defensive positioning, no matter their position. The best riding attackmen don't fling their sticks trying to get the ball loose all the time. They stay in front and play good defense.

This drill focuses on developing defensive footwork. Set up cones in a zigzag pattern or use the field lines as your guide. Start at one end and shuffle or backpedal from cone to cone or line to line while zigzagging. This will help you develop proper shuffling form while building endurance as well. Our favorite lacrosse training aids make this easy to set up anywhere.

Small-sided scrimmages

Small-sided scrimmages give players an opportunity to apply their skills in game-like situations. Divide players into small teams, such as 3v3 or 4v4, and set a designated playing area. Often, players should only use short sticks, but that's up to the coach.

Encourage players to use their stick skills, communication, and teamwork to create scoring opportunities and defend against opponents. Emphasize game concepts such as spacing, passing, and defensive positioning. Provide feedback and guidance as players develop their skills through gameplay. It's the same idea as box lacrosse: fewer players, more touches.

See it live

Want to see a full wall ball routine before you hit the wall? Here's one from YouTube.

D1 Lacrosse Wall Ball Routine

More videos: Wall ball drills with pro Kevin Crowley · Beginner wall ball starter guide

People also ask

Training drills are essential for lacrosse players at all levels to develop and improve their skills. Incorporating a combination of drills that focus on stick skills, ground balls, shooting, decision-making, defensive techniques, and small-sided gameplay will help players build a solid foundation and enhance their overall performance on the field. Regular practice, dedication, and a willingness to learn are key to becoming a skilled and confident lacrosse player. Need a stick to get started? See our best beginner lacrosse sticks.