How to Train Alone in Lacrosse
Objective of the Article
Guide any player training on their own to understand how basic tools like a wall, a rebounder, cones, and a goal can accelerate their progress, improve fundamental skills, and help them build confidence and consistency without needing a full team.
1. Teach Players to Plan Their Week
Have players write down their full weekly schedule.
Mark team practices first.
Add 2–3 solo sessions on the days without practice.
Remind them that recovery is part of training overtraining leads to burnout.
2. Solo Training Pillar #1: Wall Ball
Choose a brick or concrete wall, or use a rebounder.
Start with simple reps: right hand, left hand, quick sticks, and behind-the-back.
Focus on accuracy first, speed later.
Encourage at least 10 minutes daily to build muscle memory.
3. Solo Training Pillar #2: Shooting
Find a goal or buy an affordable backyard net.
Use both hands and focus on mechanics, not power.
Incorporate time-and-room, shots on the run, and a few fun trick shots.
Record technique with a phone for self-feedback.
4. Solo Training Pillar #3: Dodging & Footwork
Set up cones or an agility ladder.
Practice dodges with the stick in hand to simulate game situations.
Coaches should teach proper body positioning and balance first.
Encourage filming reps to check footwork and stick protection.
5. Solo Training Pillar #4: Conditioning
Use tempo runs: jog 80 yards, sprint 20 yards.
Add zone-2 cardio: slow jogs with cradling.
Include sprint days and optional hill or sled workouts.
Explain that great conditioning makes players stand out, especially late in games.
6. Solo Training Pillar #5: Stick Tricks & Creativity
Teach simple tricks like stick flips, sidewall catches, or cradle variations.
Reinforce that creativity builds coordination and confidence.
Keep sessions fun 5 minutes a day makes a difference.
7. Reinforce Mindset
Explain that solo training separates average players from top performers.
Encourage players to combine solo work with team reps.
Remind them lacrosse is a community game train alone, but don’t play alone.
Why This Concept Works
Training alone in lacrosse is one of the most powerful ways for players to develop faster, and coaches who teach players how to do it correctly will see huge improvements throughout the season. The solo-training system works because it gives athletes structure, consistency, and ownership over their growth three qualities that separate good players from great ones.
The first benefit of this approach is that it helps players understand how to build a balanced weekly schedule. Many athletes believe that training more automatically makes them better, but without recovery, progress slows and injuries appear. By teaching players to plan their week, coaches help them train smarter instead of harder. This mindset reduces burnout and creates long-term growth habits.
The second reason this system works is the importance of wall ball. Wall ball is the foundation of lacrosse because it develops the most essential skills: catching and throwing. Players can practice wall ball anywhere, without teammates, at any time of day. Ten minutes of daily wall ball builds muscle memory faster than any drill done once or twice a week. This consistent repetition is what transforms weak hands into strong hands and average stick skills into elite ones.
Shooting practice is another major component of effective solo training. Players often wait for team practice to work on shooting, but limited reps slow improvement. When athletes dedicate time to shooting on their own focusing on mechanics, footwork, balance, and repetition they unlock scoring ability that shows up immediately in games. Recording their own technique also helps them correct mistakes without needing a coach beside them.
Dodging and footwork work so well in solo sessions because they isolate movement mechanics. Without a defender in front of them, players can focus on the quality of their steps, body positioning, and stick protection. This builds confidence and fluidity, which later translate to beating defenders in real game situations. Even defenders benefit from solo dodging drills by practicing drop steps, angles, and reaction speed.
Conditioning is another reason this system is effective. Many players overlook conditioning until late in the season, but solo work gives them an opportunity to build an elite engine. Tempo runs, zone-2 cardio, sprints, and hill work make athletes unstoppable in the fourth quarter when everyone else is tired. A well-conditioned player stands out immediately.
Finally, stick tricks bring creativity and joy into training. They improve coordination, precision, and comfort with the stick. Even just a few minutes of creative stick work each day builds confidence in tight situations and increases overall control. These sessions keep the sport enjoyable and help players feel connected to their stick.
Overall, this five-pillar solo training system works because it develops the complete athlete: technically skilled, physically prepared, mentally confident, and creatively expressive. Coaches who teach this structure empower players to take control of their development and improve faster than teammates who only train during scheduled practices.
