Lacrosse Drills for Beginners
Developing strong fundamentals is essential for any beginner in lacrosse. These lacrosse drills for beginners focus on improving stick handling, passing, shooting, and footwork, helping players build confidence and skills on the field. With just a lacrosse stick, a ball, and some space, these exercises can be practiced individually or with teammates.
Drill 1: Wall Ball Routine
One of the most effective ways to improve stick skills is by practicing wall ball. Players should stand about 5–7 feet from a wall and throw the ball against it, aiming to catch it cleanly each time. Start with 10 reps for each hand of the following:
– One-handed throws and catches
– Quick stick (catch and throw without cradling)
– Sidearm and overhand passes
– Behind-the-back passes (for advanced players)
This drill strengthens hand-eye coordination, improves passing accuracy, and builds confidence with both hands.
Drill 2: Ground Ball Pickup
Winning ground balls is crucial in lacrosse. To practice, roll a lacrosse ball a few feet away and sprint toward it, scooping it up with two hands while keeping the stick low and protecting it with the body. Key focus points:
–Low stance: Get low to the ground to scoop the ball smoothly.
–Run through the ball: Avoid stopping while picking up the ball—continue running for better control.
–Quick cradling: Secure the ball immediately after scooping to protect it from defenders.
Repeat this drill 10–15 times to build muscle memory and reaction speed.
Drill 3: Passing & Catching on the Move
Passing while moving is essential for game situations. Set up two players about 10–15 yards apart and have them pass while jogging slowly. Gradually increase speed to simulate game pressure. Key points:
– Keep eyes on the target when passing.
– Catch with soft hands, giving slightly to absorb impact.
– Always move feet—avoid standing still.
For solo practice, use a rebounder or bounce-back net to replicate passing and receiving under pressure.
Drill 4: Shooting Fundamentals
Scoring goals starts with proper shooting mechanics. Set up cones or targets in the goal and focus on shooting with accuracy and power. Beginner players should practice:
– Overhand shots: Improves accuracy and consistency.
– Step-down shots: Step into the shot to generate power.
– On-the-run shots: Adds movement to shooting practice.
Practicing different angles and shot types will help develop confidence in game situations.
Run your lacrosse camp like a pro.
Manage Your Availability
Stay on top of your busy schedule. After creating your programs, simply add your availability, set scheduling deadlines, and start booking appointments.
Accept Payments Anywhere
Choose your payment methods and transact online, at the front desk, and in-person. Keep track of all things payments with real-time reporting.
Take Your Business On-The-Go
From checking attendance to communicating with your athletes, the Upper Hand mobile app keeps you connected wherever the day takes you.
Best Lacrosse App for Sports Clubs
Book a demo to see how Upper Hand can help you manage your sports club like a pro!