Footwork Drill, Zig Zag
The Zig-Zag Drill enhances agility and movement precision for both attackers and defenders by emphasizing stick control, directional changes, and spatial awareness. Offensively, players refine hand transitions and ball security, while defenders concentrate on shadowing movements, executing drop steps to replicate in-game situations.
Chain 1v1 Drill: Technique, Competition, and Transition in Lacrosse
This chained 1v1 drill is perfect for developing individual technique, defensive pressure, and quick reaction to possession changes. It's dynamic, competitive, and a great way to start practice with purpose.
Figure Eight Drill
The "Figure Eight Drill" is a stick work exercise designed to enhance passing accuracy, mobility, and communication between players in women's lacrosse. This drill also helps athletes refine their technique for cutting and moving around a pick in tight spaces. Ideal for players looking to improve their decision-making and coordination on the field, the "Figure Eight Drill" is an essential practice for developing key skills that directly apply to game scenarios.
Drill: Slow Break – Trailer Shooting in Transition
This drill simulates a slow offensive transition in girls’ lacrosse, where players must choose to finish themselves or connect with the trailer. The sequence builds field vision, passing accuracy, and confidence in shooting.
Jump Shot Training: Power and Precision
The jump shot drill in women’s lacrosse is designed to improve jumping technique, explosiveness, and shot accuracy. This drill emphasizes hip and torso rotation during the jump, which is key to generating power in the shot. It’s a versatile exercise that can be performed solo or with a partner, helping players improve coordination and shot mechanics, especially when working with the non-dominant hand.
Evading Defenders and Cone Touch Drill
The "Breaking the 'Block' and Touching the Cone" drill focuses on improving agility, dribbling, and quick decision-making in women's lacrosse. Players in the center must evade defenders using deceptive movements to touch one of the cones, developing essential skills like game reading and anticipation for high-pressure situations during women's lacrosse matches.
Passing on the Move
The "Control and Passing on the Move" drill for women's lacrosse improves pass reception and accuracy while players maintain constant movement. It helps familiarize with fast-paced passing situations and ball control in a dynamic team environment.
Cone Tunnel 1v1 – Improve Dodging and Defensive Skills
In women’s lacrosse, quick and strategic movements are essential for both attackers and defenders. The 1v1 cone tunnel drill is designed to improve attackers' evasive dodging techniques and defenders' ability to anticipate and block moves. This drill enhances agility, ball control, and reaction time, which are vital in high-pressure game situations. By focusing on both offensive and defensive skills, it fosters better decision-making and improved performance on the field.
Quick Reflexes and Speed Drills
Reaction speed and decision-making are essential in lacrosse. This drill, specifically designed for young players, blends agility, reflexes, and focus in a fun and educational activity. In addition to improving response time and competitiveness, it can incorporate learning elements to reinforce basic concepts dynamically and effectively.
Women's Lacrosse Passing and Movement Drill: Improve Your Skills on the Field
Lacrosse is a dynamic sport that requires technical skills, teamwork, and quick thinking. One of the most important aspects of this sport is the ability to make accurate passes while constantly moving. The "Passing and Movement in the Area" drill is an excellent way to work on these skills, especially in women’s lacrosse, where agility, communication, and precision are essential. Below, we explain how to perform this drill and the benefits it brings to players.
Fast Pass Drill: 'I Have One, I Need One!'
The adapted exercise "I Have One, I Need One" is a great activity designed to enhance passing skills, agility, and communication among lacrosse players. Through dynamic drills that promote teamwork and quick decision-making, this exercise maintains a fluid and constant pace, helping players improve their performance on the field while having fun.
The Benefits of Juggling for a Lacrosse Goalie
Juggling may seem like an unconventional training tool for lacrosse goalies, but it offers a range of benefits that can significantly improve both physical and mental performance. This exercise enhances coordination, agility, concentration, and quick decision-making, all of which are crucial for a successful goalie.
Cone Competition – Boost Speed, Coordination, and Teamwork
A fun warm up! In women’s lacrosse, agility, speed, and teamwork are essential for success. The Cone Competition drill is a fun, dynamic activity that helps players improve their physical skills, reaction time, and coordination. Designed to foster healthy competition, this drill challenges players to think quickly and work together as a team, all while increasing endurance and efficiency on the field.
Top Three Defensive Footwork Drills for Women's Lacrosse
Footwork is essential for effective lacrosse defense. These drills help players improve balance, quickness, and reaction time, strengthening their ability to shut down attackers and maintain a solid defensive stance.
Triangle Passing Drill
The Triangle Passing Drill is a versatile lacrosse exercise that improves passing accuracy, stickwork, and off-ball movement. Perfect for women players of all skill levels, it promotes continuous motion, communication, and helps develop coordination and speed in passing. This drill works as an excellent warm-up and can be adjusted with variations as players advance. Whether you're a beginner or advanced, the Triangle Passing Drill is a key component of lacrosse training.
Quick Passes and Decision-Making Training
In women’s lacrosse, passing accuracy and quick decision-making are essential for success on the field. This drill combines warm-up, passing precision, and cognitive training to improve players’ reaction abilities. It also promotes communication and strategic thinking in dynamic situations.
Tic-Tac-Toe Cradling Drill
Improving ball control in lacrosse requires dynamic drills that challenge decision-making and speed. This drill integrates the classic tic-tac-toe game with relays and ball carrying, creating a fun and effective activity to enhance accuracy, strategy, and teamwork.
Get Back and Defend: Transition Hustle Drill for Girls' Lacrosse
This drill teaches players how to recover quickly on defense, cut off the attacker’s path, and stop fast breaks before they turn into scoring chances.
Pick Pass and Shoot
A dynamic lacrosse drill emphasizing accurate passing, proper pick usage, and quick shooting to build game-like skills and enhance offensive coordination.
5-Yard Scoop Drill to Improve Ground Ball Pickups
Ground ball pickups are an essential skill in women’s lacrosse, allowing players to maintain possession throughout the game. The 5-Yard Scoop Drill focuses on helping girls master this technique through repetitive movements on the field, enhancing their accuracy and speed in picking up the ball.