Top 6 Lacrosse Practice Drills to Boost Your Game

Lacrosse is a sport that demands a unique blend of athleticism, skill, and strategy. Whether you’re a seasoned player or just starting out, consistent practice is key to improving your game. With the right drills, you can sharpen your skills and become a more formidable player on the field. Gladiator Lacrosse understands the importance of quality practice, which is why we’ve compiled this list of top lacrosse practice drills to help elevate your performance.

Wall Ball: The Foundation of Stick Skills

Wall ball is perhaps the most fundamental and effective drill for improving your stick skills. This simple yet powerful exercise involves repeatedly throwing and catching a ball against a wall, helping you develop better hand-eye coordination, faster stick skills, and more accurate passes.

To get started, find a flat wall and stand about 5-10 yards away. Begin by throwing the ball against the wall and catching it with your dominant hand. As you improve, incorporate your non-dominant hand and try different types of catches and throws.

Key variations to try:

1. Quick sticks: Catch and release the ball as quickly as possible.
2. Cross-hand catches: Throw with your right, catch with your left, and vice versa.
3. Behind-the-back throws and catches.
4. One-handed catches.

For beginners, using a beginner lacrosse target on the wall can help improve accuracy. As you progress, you can remove the target and focus on specific spots on the wall.

Dodging Drills: Mastering Evasion Techniques

Dodging is a crucial skill in lacrosse that allows players to create space and evade defenders. Practicing various dodging techniques can significantly improve your ability to navigate the field and create scoring opportunities.

Set up a line of cones or markers about 5 yards apart. Start at one end and practice these dodges as you move down the line:

1. Split dodge
2. Roll dodge
3. Face dodge
4. Question mark dodge

For each dodge, focus on explosive changes of direction, protecting your stick, and maintaining speed through the move. As you become more comfortable, add a defender (or a stand-in object) to simulate game-like pressure.

Shooting Accuracy: Dialing in Your Shot

Accurate shooting is essential for scoring goals and putting pressure on the opposing team. This drill focuses on improving your shooting precision from various angles and distances.

Set up several lacrosse balls at different points around the goal, ranging from 10 to 15 yards out. Starting from one side, work your way around the goal, taking shots from each position. Focus on proper form, including footwork, body positioning, and follow-through.

To add difficulty:

1. Use smaller targets within the goal, such as hanging targets or specific corners.
2. Incorporate a time limit for each shot.
3. Add movement before shooting, such as a quick dodge or sprint.

Remember to practice both overhand and sidearm shots, as well as shooting on the run. Using quality lacrosse balls for this drill ensures consistent performance and helps develop muscle memory for game situations.

Ground Ball Drills: Winning the Battle for Possession

Ground balls are a crucial aspect of lacrosse, often determining possession and momentum in a game. This drill focuses on improving your ability to scoop up loose balls quickly and efficiently.

Start by scattering several lacrosse balls in an open area. Practice the following techniques:

1. Basic scoop: Run through the ball, bending your knees and keeping your back straight.
2. Indian pickup: Scoop the ball with one hand while running at full speed.
3. Boxing out: Work with a partner to practice protecting the ball from opponents.

To increase difficulty, add obstacles or have a partner provide light defensive pressure. Focus on maintaining speed through the pickup and transitioning smoothly into a cradle or pass.

Defensive Footwork: Staying in Front of Your Opponent

Strong defensive footwork is essential for containing offensive players and forcing turnovers. This drill helps improve your lateral movement, body positioning, and overall defensive stance.

Set up a line of cones in a zigzag pattern, each about 5 yards apart. Starting at one end, practice these defensive movements:

1. Shuffle step: Move laterally between cones while maintaining a low, balanced stance.
2. Drop step: Quickly change direction by dropping your back foot and pushing off.
3. Sprint and recover: Simulate chasing an attacker, then quickly getting back into defensive position.

Focus on keeping your stick up, staying on the balls of your feet, and maintaining a low center of gravity. As you improve, increase your speed and add variations like stick checks or communication drills with a partner.

Fast Break Drills: Capitalizing on Transition Opportunities

Fast breaks are critical moments in lacrosse that can quickly change the outcome of a game. This drill helps players improve their decision-making and execution during transition play.

Set up a 4-on-3 or 3-on-2 scenario, with offensive players starting at midfield and defenders near the goal. On the coach’s signal, the offense attempts to score while the defense tries to prevent it. Focus on:

1. Quick, accurate passing
2. Proper spacing and cutting
3. Communication between teammates
4. Defensive positioning and slides

Rotate players through different positions to develop a well-rounded understanding of fast break situations. As players improve, add complexity by introducing a chasing defender or reducing the time limit for scoring.

Incorporating these six lacrosse practice drills into your training routine can significantly improve your overall game. Remember, consistency is key – regular practice with focused intent will yield the best results. As you work through these drills, pay attention to your form and technique, gradually increasing speed and complexity as you improve.

Gladiator Lacrosse offers a range of training equipment that can enhance your practice sessions, from rebounders for wall ball drills to portable goals for shooting practice. By combining quality equipment with dedicated practice, you’ll be well on your way to becoming a more skilled and confident lacrosse player.

Keep pushing yourself, stay focused on your goals, and enjoy the process of improving your lacrosse skills. With time and effort, you’ll see significant progress in your game performance.