The Substitution Box Drill
When I first started playing lacrosse at 12 years old, I was a defenseman, and I still remember the moment I got the ball, ran it up to the midfield line, and then—bam—it felt like I hit a brick wall. I froze, completely unsure of what to do next, even though I understood it in practice and could explain it perfectly on a whiteboard, because we had never actually practiced it in a live-game scenario.
Goalie Coordination and Reaction Drill
For a lacrosse goalie, quick reflexes and strong hand-eye coordination are crucial. This drill is designed to improve reaction speed, footwork, and overall stability, ensuring goalies make efficient saves while preparing for the next play. By progressively increasing difficulty, this exercise helps goalies develop better ball control and minimize scoring opportunities for the opposing team.
Scoop and Shoot: A Simple, fun and Effective
The Scoop and Shoot drill keeps players engaged from the moment they arrive, ensuring they develop essential skills like ground ball recovery, quick transitions, and shooting mechanics. It also eliminates downtime, keeping players active and focused while rewarding those who show up early and are ready to work.
Add One Progressive Fast Break Drill
This drill simulates real-game transition scenarios, helping players recognize and capitalize on fast breaks while improving lacrosse IQ, ball movement, and defensive recovery. By constantly adjusting to new numbers and unsettled situations, players develop quick decision-making, communication, and conditioning under pressure.
Zig Zag footwork drill
The Zig Zag Drill sharpens footwork and agility for both offensive and defensive players by focusing on stick skills, roll dodges, and positioning. Offensive players work on switching hands and protecting the ball, while defenders focus on mirroring, drop steps, and well-timed poke checks to simulate game scenarios.
Figure Eight Drill
The "Figure Eight Drill" is a stick work exercise designed to improve passing accuracy, mobility, and player communication in lacrosse. This drill also helps players refine their technique for cutting and moving around a pick in tight spaces. Perfect for athletes looking to enhance their decision-making skills and coordination on the field, this drill is essential for developing key abilities that directly apply in game situations.
The Benefits of Juggling for a Lacrosse Goalie
Juggling may seem like a simple exercise, but its benefits for a male lacrosse goalie are remarkable. This practice enhances essential skills such as coordination, concentration, and agility, helping goalies react faster, make better decisions, and stay calm under pressure
Stretching Exercises for Lacrosse Goalies: The TGS Method
Stretching is a crucial component of a lacrosse goalie's training routine. Proper flexibility and mobility can significantly enhance performance and reduce the risk of injuries. This article explores a series of targeted stretching exercises following the TGS Method, ensuring goalkeepers are fully prepared for action.
Triangle Passing Drill
The Triangle Passing Drill is a versatile lacrosse exercise designed to improve passing accuracy, stickwork, and off-ball movement. Ideal for players of all skill levels, it encourages continuous motion and communication, helping players develop coordination and speed in their passing. This drill is a great warm-up and can be adapted to challenge players by adding variations as they progress. Whether you're a beginner or advanced player, the Triangle Passing Drill is an essential part of lacrosse training.
Pass Down Pick Down Pass Shot
A fast-paced lacrosse drill focusing on crisp passing, effective pick-setting, off-ball movement, and quick catch-and-shoot execution to simulate game scenarios and develop decision-making under pressure.
5-Yard Scoop Drill to Improve Ground Ball Pickups in Lacrosse
The 5-yard ball pickup drill is perfect for refining the ball pickup technique in lacrosse, a crucial skill for maintaining possession during the game. With this drill, players learn to pick up the ball on the move, improving their control and speed on the field.
Cross Goal Finishing Drill for Men’s Lacrosse
The Cross Creek finishing drill is an effective tool for training men’s lacrosse players in catching and shooting coordination. This drill improves shooting accuracy and agility in offensive situations.
X Dodge and Crease Picking Drill for Men’s Lacrosse
The X Dodge and Crease Picking drill is crucial for men’s lacrosse players as it enhances their ability to attack from behind the crease (X). This drill focuses on dodging, cutting movements, and setting picks, all key elements for creating offensive opportunities and generating space for a shot on goal.
Inside Out 1v1 Drill for Men’s Lacrosse: Develop Offensive and Defensive Skills
The "Inside Out 1v1" drill is an essential tool for training individual skills in both offense and defense, with a focus on one-on-one situations in the critical scoring area. This version is tailored for men’s lacrosse players, improving agility, ball control, and quick decision-making in high-intensity matchups.
Essential Stretching for Men's Lacrosse: Enhance Performance and Prevent Injuries
Stretching plays a crucial role in men’s lacrosse, helping players prepare their bodies for the physical demands of the sport while reducing the risk of injuries. A proper warm-up with dynamic stretching enhances mobility and muscle activation, while post-practice static stretching aids in recovery and flexibility. This guide outlines the most effective stretching exercises to optimize performance, prevent injuries, and keep players agile throughout the season.
3v3 Breakout Drill: Defensive Communication and Offensive Activation
This 3v3 practice drill enhances both defensive and offensive skills by starting with defensemen behind the goal and offensive players at the top of the box. This drill focuses on defensive communication, stick skills, and positioning, while giving offensive players the chance to react quickly and execute plays in a live, game-like setting.
"Mouse and Cat" Lacrosse Drill for Boys
The "Mouse and Cat" lacrosse drill enhances both stick control and defensive skills. Attackers practice ball handling under pressure and evading checks, while defenders work on closing gaps and applying legal checks. This competitive drill develops agility and key techniques for real game situations.
3v2 Scramble Drill
This fast-paced 3v2 scramble drill in men’s lacrosse improves offensive spacing, passing, and shooting while challenging the defense’s slide and recovery. Starting behind the cage, it simulates game-like situations and enhances conditioning, field awareness, and decision-making under pressure.
2-Minute Offense – With Full Accountability Drill
This 2-minute lacrosse drill emphasizes offensive ball control under high pressure, while the defense plays aggressively to force turnovers and clear. Offenses face accountability, running sprints if they lose possession, making them focus on ball security while improving overall conditioning and game readiness.
1 v 1 with a Hole Slide
This drill focuses on 1v1 situations, allowing offensive players to practice dodges and defensive players to work on positioning and sliding into the hole. With an emphasis on communication, footwork, and finishing with a shot, this drill helps both offense and defense sharpen their skills in realistic game scenarios. Variations include adjusting the starting location or adding an offensive player to challenge the slide defender.