Top 7 Essential Lacrosse Drills for Skill Development

Lacrosse is a sport that demands a diverse set of skills. From precise stick handling to explosive speed and agility, players must constantly refine their abilities to excel on the field. Whether you’re a beginner or a seasoned player, consistent practice is key to improvement. Gladiator Lacrosse understands this need and supports players in their journey to mastery.

Let’s examine seven crucial drills that can significantly boost your lacrosse performance. These exercises focus on fundamental skills and can be adapted for various skill levels. Remember, the key to progress is repetition and a gradual increase in difficulty.

Wall Ball

Wall ball is a cornerstone drill for any lacrosse player. This simple yet effective exercise improves stick skills, hand-eye coordination, and catching ability.

How to do it:

1. Find a flat wall with enough space to throw and catch.
2. Stand about 5-10 yards from the wall.
3. Throw the ball against the wall and catch it as it rebounds.
4. Start with your dominant hand, then switch to your non-dominant hand.
5. Practice different types of throws: overhand, sidearm, and underhand.

Variations:

• Quick stick: Catch and release the ball without cradling.
• One-handed: Catch and throw using only one hand.
• Moving wall ball: Sidestep left and right while throwing and catching.
• Aim for at least 50 repetitions with each hand daily. This drill can be done alone, making it perfect for extra practice sessions.

Scooping Drills

Ground ball pickup is a critical skill in lacrosse. The ability to quickly and cleanly scoop up loose balls can often determine possession and change the course of a game.

How to do it:

1. Scatter several lacrosse balls on the ground.
2. Start at one end of the field.
3. Run to each ball, scoop it up, and immediately place it back down.
4. Continue until you’ve scooped all the balls.

Variations:

• Partner competition: Race against a teammate to scoop up more balls.
• Scoop and cradle: Pick up the ball and cradle it for 5 seconds before placing it down.
• Scoop and pass: After picking up the ball, immediately pass it to a partner.
• Practice this drill for 10-15 minutes, focusing on the proper form: bend your knees, get low to the ground, and accelerate through the ball.

Dodging Drills

Dodging is essential for offensive players to create scoring opportunities. This drill improves footwork, agility, and stick protection.

How to do it:

1. Set up cones in a straight line, about 5 yards apart.
2. Start at one end with your stick and ball.
3. Run through the cones, performing a different dodge at each one.
4. Practice various dodges: split dodge, roll dodge, face dodge, and question mark dodge.

Variations:

• Add a defender: Have a partner provide light defensive pressure at each cone.
• Dodge and shoot: End the drill with a shot on goal.
• Speed variation: Alternate between full speed and controlled pace.
• Spend 15-20 minutes on this drill, ensuring you practice dodges in both directions and with both hands.

Shooting Drills

Accurate and powerful shooting is crucial for scoring goals. This drill focuses on shot placement and technique.

How to do it:

1. Set up in front of a goal, about 10-15 yards out.
2. Place targets in the corners of the goal (you can use cones or hanging objects).
3. Take 10 shots at each target, alternating between hands.
4. Focus on proper form: step into the shot, rotate your hips and shoulders, and follow through.

Variations:

• On the run: Approach the goal at an angle or while running across the front.
• Quick release: Have a partner feed you passes for rapid shooting.
• Bounce shots: Practice skipping the ball into the goal.
• Dedicate 20-30 minutes to this drill, ensuring equal practice time for both hands and various shot types.

Defensive Footwork Drill

Strong defensive play starts with good footwork. This drill improves lateral movement, body positioning, and reaction time.

How to do it:

1. Set up in a defensive stance with your stick up.
2. Have a partner stand a few yards in front of you with a ball.
3. Your partner should make quick, short movements left and right.
4. Mirror your partner’s movements, maintaining a proper defensive position.
5. Your partner can occasionally drive towards you, requiring you to backpedal.

Variations:

• Add a ball: Your partner can cradle a ball, simulating an offensive player.
• Incorporate checks: Practice poke checks and slap checks as you move.
• Change directions: Your partner can suddenly change direction, testing your reaction time.
• Practice this drill for 10-15 minutes, switching roles with your partner halfway through.

Face-off Drills

Face-offs can significantly impact game possession and momentum. This drill helps improve technique, speed, and reaction time for face-off specialists.

How to do it:

1. Set up in a face-off position with a partner.
2. Practice the clamp: quickly gaining control of the ball on the whistle.
3. Work on exits: moving the ball to open space or to a teammate after gaining possession.
4. Alternate between offensive and defensive face-off positions.

Variations:

• Reaction drill: Have a coach or third player blow a whistle randomly to start each face-off.
• Wing play: Include teammates on the wings to practice full face-off scenarios.
• Counter moves: Practice responding to different opponent techniques.
• Spend 15-20 minutes on face-off drills, ensuring you practice both winning the clamp and defending against various moves.

Clearing and Riding Drills

Effective clearing (moving the ball from defensive to offensive zone) and riding (preventing the opponent’s clear) are crucial for transition play.

How to do it:

1. Divide players into two teams: one clearing, and one riding.
2. Start with the clearing team’s goalie or defender with the ball.
3. The clearing team attempts to advance the ball across the midfield line.
4. The riding team tries to regain possession before the ball crosses midfield.
5. Switch roles after each attempt.

Variations:

• Time pressure: Set a time limit for the clear to be completed.
• Player advantage: Give one team an extra player to simulate man-up/man-down situations.
• Full-field clear: Extend the drill to cover the entire field, ending with a shot on goal.
• Practice this drill for 20-30 minutes, allowing players to experience both clearing and riding roles.

Consistency is key when implementing these drills into your practice routine. Start with 2-3 sessions per week, gradually increasing frequency and intensity as your skills improve. Remember to use proper lacrosse practice gear, including protective equipment and regulation lacrosse balls, to ensure safety and simulate game conditions.

As you progress, don’t hesitate to modify these drills to challenge yourself further. Add time constraints, increase repetitions, or combine multiple skills into complex drills. The goal is continuous improvement and skill refinement.

Lacrosse is a sport that rewards dedication and hard work. By incorporating these seven essential drills into your regular practice routine, you’ll see significant improvements in your fundamental skills and overall game performance. Stay committed to your training, and you’ll find yourself better prepared for the challenges of competitive play.

Remember, every great player started with the basics. These drills form the foundation upon which advanced skills and tactics are built. Whether you’re practicing alone or with a team, consistency and focus will yield results.

As you continue your lacrosse journey, consider investing in quality training equipment. Gladiator Lacrosse offers a range of practice gear designed to support players at all levels. Their products can help create an effective training environment, allowing you to make the most of your practice time.

Keep pushing yourself, stay dedicated to your craft, and watch as your lacrosse skills soar to new levels. The field awaits your improved game!