This training program is designed to help lacrosse players of all skill levels—from beginners learning the fundamentals to experienced players looking to elevate their game.
It's also a valuable resource for parents. It provides a clear understanding of the skills and techniques their child is learning while creating an opportunity to spend quality time together. By working through the drills side by side, parents can actively support their player's development and make practice both productive and enjoyable.
Whether you're a player striving to improve or a parent looking to be more involved, this program is designed to help you grow together.
What you need:
A wall or rebounder. Higgs Beach Handball Cages Work the Best.
Running shoes.
Your lacrosse stick.
Helmet and gloves.
Three lacrosse balls.
Water.
Always remember:
Keep your feet moving.
Feet at 2 or 10 to throw, square up to catch, reset to 2 or 10 to throw.
Aim for the same spot on the wall every time.
Drink water between each exercise and take a break in between sections.
This is a workout: if done properly, you should be tired after each section.
Beginner - Level 0
Stationary Only
Catch in Triple Threat
Soft Hands to Throw and Catch
Watch Ball Going Into Pocket
Cradle/hook/scoop the ball to secure catch.
Bring the stick above or higher than shoulders to get ready for next throw.
Right Throw/Catch
Left Throw/Catch
Core - Level 1
1 Throw Right, Catch Right, One Cradle
1 Throw Left, Catch Left, One Cradle
2 Throw Right, Catch Left
2 Throw Left, Catch Right
3 Throw Right Across to Left, Catch Canadian Right Position, Face Cradle Back to Right Side.
3 Throw Left Across to Right, Catch Canadian Left Position, Face Cradle Back to Left Side.
4 Throw Right, Catch right, Split and face cradle to Left, Throw Left.
4 Throw Left, Catch Left, Split and face cradle to Right, Throw Right.
5 Right Quick Stick - No Cradle, about 8ft away from Wall.
5 Left Quick Stick - No Cradle, about 8ft away from Wall.
6 Right Passing/Shooting, Let Ball Bounce on Ground, Catch Right.
6 Left Passing/Shooting, Let Ball Bounce on Ground, Catch Left.
7 Run the Three Sides of the Wall Right, Catch as needed.
7 Run the Three Sides of the Wall Left, Catch as needed.
Level 2
8 Right Quick Stick - One Cradle, Release Ball a quickly as possible. 8ft Away From Wall or Closer
8 Left Quick Stick - One Cradle, Release Ball a quickly as possible. 8ft Away From Wall or Closer
9 Fake Right, Throw Right, Catch Right, One Cradle
9 Fake Left, Throw Left, Catch Left, One Cradle
10 One Hand Catch - Throw Left, Catch Right side with Right Hand only.
10 One Hand Catch - Throw Right, Catch Left side with Left Hand only.
11 One Hand Throw - Right Throw, Catch Both Hands.
11 One Hand Throw - Left Throw, Catch Both Hands.
12 Canadian Right to Canadian Right
12 Canadian Left to Canadian Left
13 Canadian Right to Canadian Right, Face Cradle, Throw Right to Right, Face Cradle to Canadian Right.
13 Canadian Left to Canadian Left, Face Cradle, Throw Left to Left, Face Cradle to Canadian Left.
14 Canadian Right, Catch Left, Face Cradle to Canadian Left, Catch Right....
15 Alternating Across - Quick Stick to Canadian Right, Quick Stick Back to Right - No Cradle
15 Alternating Across - Quick Stick to Canadian Left, Quick Stick Back to Left - No Cradle
16 Long Throw - Throw Right catch Right.
16 Long Throw - Throw Left, catch Left.
Level 3
17 One Hand - Top Hand - Throw Right, Catch Right, One Cradle
17 One Hand - Top Hand - Throw Left, Catch Left, One Cradle
18 One Hand - Bottom Hand - Throw Right, Catch Right, One Cradle
18 One Hand - Bottom Hand - Throw Left, Catch Left, One Cradle
19 One Hand - Underhand - Throw Right, Catch Right, One Cradle
19 One Hand - Underhand - Throw Left, Catch Left, One Cradle
20 Right Shovel Pass
20 Left Shovel Pass
21 Edge of the Wall - Throw Right, Catch Right. - A Flat concrete post will work too.
21 Edge of the Wall - Throw Left, Catch Left.
22 Hands Extended - Right Throw, Catch with Hands Extended, One Quick Cradle.
22 Hands Extended - Left Throw, Catch with Hands Extended, One Quick Cradle.
23 Roll - Throw Right, Catch Right, Roll, Switch Hands as you Roll, Throw Left. As you roll, cradle however most comfortable.
23 Roll - Throw Left, Catch Left, Roll, Switch Hands as you Roll, Throw Right. As you roll, cradle however most comfortable.
24 Right Side Arm
24 Left Side Arm
25 With a Partner:
-Right Long throw, Partner Steps in to Catch Right and release on one continued motion - do not hold the ball, step in and out
-Left Long throw, Partner Steps in to Catch Left and release on one continued motion - do not hold the ball, step in and out
Level 4 - Tricks - Competitions.
26 Right BTB
26 Left BTB
27 One Handed Shots Right
27 One Handed Shots Left
28 Right Backwards Pass/Shot
28 Right Backwards Pass/Shot
29 Tornado Shot Right
29 Tornado Shot Left
30 2 Balls Right - Ground Bounce. Goal is 30 catches - Then get 2/3 steps closer and get to 30 again.
30 2 Balls Left - Ground Bounce. Goal is 30 catches - Then get 2/3 steps closer and get to 30 again.
31 3 Balls Right - Ground Bounce.
31 3 Balls Left - Ground Bounce.
32 2 Balls Right - No Bounce.
32 2 Balls Left - No Bounce.
33 Between The Legs
34 The Twister
35 Line Drill
36 BTB Dodges
37 Toe Drag
38 Edge of the Wall - Right - All Work Outs, All Levels.
38 Edge of the Wall - Left - All Work Outs, All Levels
39 Shoot outs.
-With painter's tape create a goal on the wall.
-A goal must be scored to have a chance to earn a point.
-You earn a point if the opponent does not catch the ball provided that a goal was scored.
-Ball usually bounces once as the shots are as fast as possible, but can bounce more than once.
-Once it touches the stick and ball is not caught or touches the fence, it is considered a drop.
-Shots: it must be agreed what kind of shots will be taken:
Over the Shoulder: can be regular, twister, Canadian, quick stick.
Side Arm: must be on an specific target.
Under Hand: must be on an specific target.
One Handed Shots.
-Catches, catch the ball however you can (unless a specific rule is agreed upon), the key is to shoot as quickly as possible to not let opponent set.
1v1
1v2
2v2