Effective Girls Lacrosse Practice Plan for Improving Shooting and Offensive Play
Duration: 2 hours
Focus: This lacrosse practice is designed to improve shooting accuracy and power, as well as to develop effective offensive plays through cuts, picks, and quick transitions. Through a series of specific drills, players will refine their shooting technique, increasing both accuracy and shot power.
00:00 - 00:10 | Warm-up with a Dynamic Stretch
Dynamic stretching is better for starting girls' high school lacrosse practice because it increases blood flow, warms up muscles, and improves mobility, preparing players for sport-specific movements. Unlike static stretching, which can reduce power output when done before activity, dynamic stretches activate muscles and enhance coordination, reducing the risk of injury.
Dynamic warm up routine for lacrosse and agility
00:10 - 00:20 | Stick Skills
Starting practice with stick skills allows players to warm up their hands, improve muscle memory, and build confidence before moving into more intense drills. It also sets the tone for focus and precision, ensuring that fundamental skills are sharp before adding pressure or game-like scenarios.
Cross Field Zig Zag Line Drills
00:20 - 00:40 | Developing Quick and Accurate Shooting on the Move
Enhance the ability to shoot accurately while on the move by focusing on precise passing, quick reception, and fast, controlled shooting. Training should emphasize delivering a well-placed pass to a cutting player, securing the ball smoothly, and executing a quick, accurate shot under pressure.
Pass, Pass Cut and Shoot
00:40 - 01:00 | Behind-the-Goal Attack: Change of Direction Shooting Drill
Start with the ball behind the goal and drive hard to one side, forcing the defender to commit. As you approach the goal line extended, plant your outside foot firmly, shift your weight, and explode back in the opposite direction. Once above the goal line, square your shoulders, keep your hands free, and release a quick, accurate shot before the defense recovers.
01:00 - 01:20 | Creating Scoring Opportunities
Objective: Enhance decision-making in cutting and quick passing situations, refining the “catch and shoot” technique to improve shot accuracy and speed in offensive plays.
Suggested Drill:
Cross Creek Finishing Drill
01:20 - 01:50 | 7v7 Game
Ending practice with a 7v7 game allows players to apply the skills they’ve worked on in a live, game-like setting while reinforcing teamwork and decision-making under pressure. It keeps energy high, builds confidence, and helps players develop shooting accuracy in realistic scenarios, ensuring they leave practice feeling prepared and engaged.
Screen and Score
Backer Zone
01:50 - 02:00 | Stretching and Team Talk
Wrap up practice with a focused team stretch to aid recovery and prevent injuries, followed by a group discussion to reinforce key takeaways, highlight improvements, and set goals for the next session.
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A well-structured girls lacrosse practice plan is essential for developing players' skills, confidence, and game intelligence. This practice is designed to enhance shooting accuracy, offensive movement, passing efficiency, and quick decision-making, all of which are crucial for success in competitive lacrosse. By incorporating a mix of dynamic warm-ups, skill-focused drills, live gameplay, and strategic discussions, players can build strong fundamentals while also developing more advanced techniques.
Why This Girls Lacrosse Practice Plan Works
Dynamic Warm-Up for Injury Prevention and Performance
Starting practice with a dynamic warm-up rather than static stretching is crucial for lacrosse players. Dynamic movements increase blood flow, improve mobility, and activate key muscle groups, preparing athletes for the fast-paced nature of the game. Lacrosse requires explosive movements, quick changes of direction, and endurance, so warming up with agility drills and sport-specific motions reduces the risk of injuries while optimizing performance.
Stick Skills to Establish Precision and Consistency
Early in practice, players should focus on stick skills to refine passing, catching, and cradling. Repetition of these fundamental skills at the beginning of practice builds consistency, improves muscle memory, and sets the tone for precise execution during gameplay. Players who can handle the ball cleanly under pressure are more effective on offense, leading to better scoring opportunities and smoother team play.
Developing Quick and Accurate Shooting on the Move
Shooting in lacrosse isn’t just about power—it’s about accuracy, control, and the ability to shoot effectively while moving. Drills focusing on passing to a cutting player, quick receptions, and fast shooting execution help simulate real-game situations where players don’t have time to settle before taking a shot. Teaching players to shoot in stride, with their hands free and eyes up, increases scoring efficiency and offensive confidence.
Behind-the-Goal Attack: Enhancing Change of Direction Skills
One of the most effective offensive strategies in girls' lacrosse is attacking from behind the goal, also known as playing from "X." This practice emphasizes the ability to drive one way, plant, and change direction to create space and shooting lanes. This movement is especially useful when defenders overcommit, allowing attackers to create separation and find high-percentage scoring opportunities. Players who master dodging from behind the goal become more unpredictable and harder to defend, giving them an edge in offensive situations.
Creating Scoring Opportunities Through Smart Movement
Effective lacrosse offenses rely on off-ball movement, quick passing, and understanding defensive positioning. This practice focuses on cuts, picks, and fast ball movement to teach players how to read the defense and make high-IQ plays. Players learn to time their cuts properly, anticipate passes, and take efficient shots—all skills that translate directly to better team chemistry and higher offensive output in games.
Live 7v7 Play for Real-Game Application
Ending practice with a 7v7 game allows players to integrate everything they’ve learned in a game-like setting. This is where stick skills, shooting drills, and offensive movement come together in a dynamic, competitive environment. Players develop better decision-making, communication, and confidence when they can test their skills against live defenders. The fast-paced nature of small-sided play improves reaction time, ball movement, and defensive awareness, making it an ideal way to close out practice.
Final Stretching and Team Talk for Recovery and Reflection
A structured cool-down session helps players recover properly, reduce soreness, and prevent injuries. Stretching after practice allows muscles to reset and relax, promoting flexibility and long-term durability. Following stretching, a team discussion reinforces the key takeaways from practice, giving players clear feedback on what went well and what needs improvement. Setting small goals for the next session keeps players engaged and motivated.
The Benefits of This Practice Structure for Girls Lacrosse
Progressive Skill Development – This practice moves from fundamental skills (stick work) to more advanced offensive concepts (shooting on the move, cutting, and dodging).
Game-Specific Training – Drills mimic real-game situations, ensuring skills translate directly into competition.
Balance of Individual and Team Focus – Players improve both individual stick skills and team-based offensive strategies, leading to more cohesive and effective gameplay.
Injury Prevention and Recovery – Proper warm-ups and cool-downs ensure players stay healthy and ready for consistent training.
Engaging and Competitive Environment – Ending with live gameplay keeps energy levels high and reinforces learning in a fun, competitive setting.
Conclusion
This girls lacrosse practice plan is structured to maximize skill development, tactical awareness, and player confidence. By emphasizing shooting accuracy, quick ball movement, offensive awareness, and live gameplay, players develop the tools needed to excel in real-game scenarios. Incorporating dynamic stretching, focused drills, and competitive play ensures that athletes leave practice better prepared, more confident, and ready to perform at their highest level.
