8-Step Stick Work Routine to Improve Lacrosse Stick Control and Precision
Full Training Session: 8-Step Stick Work Routine
Total Time: 30 minutes
Objective: Improve stick control, finger dexterity, and upper-body coordination to enhance passing, faking, and shooting precision.
Equipment: Player stick, lacrosse ball, stopwatch, open training area.
Level: Intermediate to Advanced
Players: Individual or paired
Session Structure
Grip & Wrist Warm-Up
Gentle cradling and short passes.
Focus on hand movement and stick feel.
2 rounds of 30 seconds.
MAIN PHASE: 8 Stick Work Drills
Spin Away
Roll the stick away from your face using fingertips.
3 sets of 15 reps.
Key Tip: Maintain “shoulder shoulder ball” alignment.
2. Spin Toward
Roll the stick toward your face, keeping the ball high in the pocket.
3 sets of 15 reps.
Focus: Control the ball under the shooting strings.
3. Fake and Snap Across
Perform a fake and move the stick across quickly without changing grip.
2 sets of 10 fast reps.
Emphasis: Keep consistent hand placement.
4. Fake and Extend Outside
Combine the inside fake with an outward arm extension.
2 sets of 10 reps.
Progression: Increase tempo while maintaining control.
5. Sidearm Prep
Lift the stick from hip to shoulder in one motion.
3 sets of 8 reps each side.
Purpose: Develop power and posture for sidearm and crank shots.
6. Cross Body Return
Alternate movement side to side as in step 5.
3 sets of 8 reps.
Focus: Maintain ball control within the shooting strings.
7. Under Arm Pop
Move the stick head under the opposite arm and end on the other side.
2 sets of 6 reps.
Goal: Build transition control and ambidexterity.
8. Around the World
Bring the stick around your body, toss the ball over your shoulder, and catch it in front.
3 sets of 5 reps.
Pro Tip: Break it into two motions wrap and toss.
Suggested Variations
Partner Version: Alternate all eight steps with a teammate every 30 seconds.
On the Move: Add linear or diagonal movement for steps 3–6.
Timed Challenge: Complete all 8 drills in under 60 seconds.
Coach’s Note
This routine enhances muscle memory, stick speed, and confidence under pressure. Integrate it into warm-ups or daily shuttle work for consistent improvement in control and stick-handling skills.
