“The ball is on the ground over 50 times per game.” This reality defines lacrosse more than any other statistic. While scoring highlights get replayed, ground balls, precision passing, and shooting accuracy determine wins. Aspiring athletes who master fundamental drills develop muscle memory, game awareness, and consistency under pressure—essential traits that separate recreational players from serious competitors.
This guide provides actionable lacrosse drills designed for players ages 14-35 who want measurable improvement. You’ll learn specific techniques to elevate stick skills, shooting precision, and ground ball dominance. Each drill includes execution steps, coaching points, and performance benchmarks you can track immediately.
Fundamentals of Lacrosse Skill Development
Stick skills form the foundation of lacrosse excellence. Proper mechanics start with hand positioning: your top hand should sit near your head for control, while your bottom hand provides power and stability. This grip allows quick stick movements during catches, passes, and dodges.
Body positioning separates great players from average ones. Lower your center of gravity by bending at the hips and knees, especially during ground balls and defensive maneuvers. Keep your stick parallel to the ground rather than stabbing downward—this technique improves ball control and reduces turnovers.
Progressive training accelerates development. Start with stationary drills to master mechanics, then add movement to simulate game conditions. Advanced players should incorporate defenders or time constraints to replicate competitive pressure. Track your repetitions weekly to measure improvement and identify weaknesses that need targeted practice.
Wall Ball Mastery: The Foundation Drill
Wall ball training develops soft hands, quick release, and ambidextrous skills. This drill requires only a wall and premium lacrosse balls that maintain consistent bounce and grip.
Purpose: Build muscle memory for catching, throwing, and hand transitions
Time Commitment: 15-20 minutes daily
Setup: Stand 10-15 yards from a solid wall with your stick and ball
Execution:
- Complete 50 right-hand throws, focusing on clean catches and controlled releases
- Switch to 50 left-hand throws with identical form
- Perform 50 alternating throws with a split dodge between each hand switch
- Move to 3-5 yards for quick-stick drills: catch and release in one fluid motion without cradling
- Add roll dodges and throw with your outside hand to simulate defenders
Key Coaching Points:
- Follow through toward your target on every throw
- Keep your top hand near your helmet for maximum control
- Execute split dodges with game-speed intensity, not lazy hand switches
- Track misses—if you drop more than 3 catches per 50 reps, slow down and focus on hand-eye coordination
Performance Targets: Complete 200+ total reps with 95% catch success rate within 20 minutes. Advanced players should maintain this standard while incorporating dodges and quick-stick releases.
Using lacrosse goals during wall ball allows you to transition from catching drills directly into shooting practice. After completing your wall ball routine, take 20-30 shots from various angles to combine stick work with scoring mechanics.
Ground Ball Dominance Drill
Ground ball victories create scoring opportunities and momentum swings. This competitive drill replicates game scenarios where possession determines outcomes.
Purpose: Master ground ball technique under pressure and improve transition speed
Time Commitment: 10 minutes
Setup: Place 8-10 balls scattered across a 20-yard area; use a beginner lacrosse target or goal at one end
Execution:
- Sprint to the first ball with your stick in ready position
- Plant your lead foot beside the ball while dropping your hips
- Angle your stick head underneath the ball before contact
- Scoop through the ball, bringing it directly to your stick pocket
- Cradle twice, then outlet pass to the lacrosse goal or target
- Sprint to the next ball without rest
- For advanced variation: Have a partner roll balls randomly while calling out directions
Key Coaching Points:
- Keep your eyes locked on the ball until it’s secured
- Lower your body with bent knees, not just bending at the waist
- Your stick should be nearly parallel to the ground during the scoop
- Practice toe drags and “goose” moves after securing the ball to simulate evasive actions
Performance Targets: Complete all ground balls in under 90 seconds with zero drops. Track your time weekly and aim to reduce it by 5-10 seconds per month. Advanced players should add defensive pressure by having a teammate challenge for the ball.
This drill integrates naturally with lacrosse equipment designed for solo training. Position a rebounder near your practice area to create passing targets that return the ball, allowing continuous repetitions without retrieving missed throws.
Target Shooting Accuracy System
Shooting accuracy determines scoring efficiency. This structured drill develops precision under various game conditions.
Purpose: Build shooting accuracy from multiple angles and distances
Time Commitment: 15 minutes
Setup: Place a beginner lacrosse target or mark specific zones on your lacrosse goal (top corners, bottom corners, center); load 10-15 premium lacrosse balls nearby
Execution:
- Stationary Phase: Start 8 yards from goal; aim for marked zones
- Movement Phase: Set up cones in a zigzag pattern 15 yards from goal
- Rapid-Fire Phase: Position yourself 10 yards from goal
Key Coaching Points:
- Point your stick at the target during follow-through
- Generate velocity through proper hip rotation and weight transfer, not just arm strength
- During movement drills, plant your outside foot before releasing the shot
- Avoid shooting at the goalie’s body—always aim for specific spots
Performance Targets: Achieve 70% accuracy on stationary shots, 60% during movement drills, and 50% during rapid-fire sequences. Record your percentages weekly to track improvement patterns.
Lacrosse goals with integrated targets accelerate accuracy development by providing immediate visual feedback. Combined with premium lacrosse balls that maintain consistent flight patterns, this equipment creates reliable training conditions that translate directly to game performance.
How Quality Equipment Accelerates Development
Training efficiency depends on equipment reliability. Premium lacrosse balls that meet NOCSAE and SEI certification standards provide consistent bounce, grip, and durability across thousands of repetitions. Balls that become slick or lose shape—commonly called “greasers”—force players to adjust mechanics, developing bad habits that undermine technique.
Lacrosse goals and beginner lacrosse targets create measurable practice environments. Target systems transform generic shooting into precision training by establishing clear success metrics. Rebounders extend solo practice sessions by returning passes automatically, enabling 200+ wall ball reps without interruption.
Quality lacrosse equipment minimizes frustration and maximizes repetition quality. When balls maintain consistent performance and goals withstand weather exposure, athletes focus on skill development rather than equipment limitations. This reliability becomes critical during high-volume training periods when aspiring players complete 500+ reps weekly to build competitive capabilities.
Taking Your Training to the Next Level
Consistent execution separates aspiring athletes from elite competitors. Start with wall ball—commit to 15 minutes daily for 30 days and track your catch percentage. Add ground ball drills twice weekly, recording your completion times to measure speed improvements. Incorporate shooting accuracy sessions three times per week, logging hit percentages by zone.
Progressive overload principles apply to lacrosse skill development. Once you achieve 95% accuracy on basic wall ball, add dodges and quick-stick releases. When ground ball times plateau, introduce competitive pressure or random ball placement. As shooting percentages increase, extend distances or reduce shot preparation time.
Document your training in a simple log: date, drill type, reps completed, and accuracy percentages. Review monthly to identify improvement trends and adjust focus areas. This data-driven approach transforms random practice into structured development that produces measurable results.
About Gladiator Lacrosse
Gladiator Lacrosse was founded in 2012 by 13-year-old entrepreneur and lacrosse player Rachel Zietz, who recognized the need for durable, high-quality training equipment at accessible price points. The company began by producing lacrosse rebounders and goals, quickly earning partnerships with professional players like 2014 MLL MVP Casey Powell to develop signature training products.
The company manufactures premium lacrosse balls, lacrosse goals, rebounders, and training targets used by professional and college programs nationwide. Gladiator Lacrosse prioritizes innovation and durability, designing lacrosse equipment that withstands intensive training demands while maintaining performance consistency.
Visit gladiatorlacrosse.com to explore rebounders, goals, balls, and training systems engineered for serious athletes committed to measurable improvement.