Total Stick Control – Developing Fluidity, Balance, and Confidence
Duration: 90 minutes
Objective:
To refine players’ stick handling, hand-switching, and movement coordination through progressive drills that enhance control, rhythm, and confidence. This session focuses on mastering ball retention and seamless transitions between hands under pressure.
Materials Needed:
20+ balls
12 cones
2 goals
Pinnies (2 colors)
Whistle
00:00 – 00:10 | Activation Warm-Up: Wall Ball Rhythm Series
Players begin with a wall ball warm-up focusing on rhythm, coordination, and soft hands. This exercise activates muscle memory and stick familiarity, setting the tone for precision throughout the session.
👉 See drill: Advanced Wall Ball Routine
00:10 – 00:25 | Dynamic Mobility and Hand Coordination Circuit
Incorporate controlled running, skipping, and cradling through cones. Players alternate hands and focus on smooth transitions, building fluid control before advancing to technical drills.
00:25 – 00:40 | Passing and Rotation Movement
This segment focuses on timing and teamwork. Players execute continuous passing patterns with controlled receptions and rotations, sharpening their stick handling under dynamic pressure.
👉 See drill: Passing and Rotation Movement
00:40 – 01:00 | Quick Passes and Decision-Making Training
Introduce tempo and game-like reaction time. Players move constantly, combining precision passing and rapid recognition of open teammates. It challenges their control and adaptability at full speed.
👉 See drill: Quick Passes and Decision-Making
01:00 – 01:20 | Figure Eight Drill
Players perform continuous movement in figure-eight patterns, focusing on tight control, fluid transitions, and accurate passing around cones or partners. This is an excellent drill to close the technical phase and reinforce smooth mechanics.
👉 See drill:Figure-Eight Relay
01:20 – 01:30 | Cool Down and Reflection
A light jog and stretching session emphasizing wrist, shoulder, and back mobility. Finish with a short reflection on hand dominance, confidence, and improvements in ball control.
Why This Practice Plan Works
The “Total Stick Control” practice plan builds the foundation every lacrosse player needs precision, fluidity, and confidence with the stick. In women’s lacrosse, mastering stick control determines whether a player can maintain possession, execute clean passes, or transition smoothly during high-pressure plays. This session targets those exact needs through progressive, game-relevant drills.
The plan starts with the Wall Ball Rhythm Series, a fundamental activation that establishes comfort and touch. Wall ball not only improves accuracy and consistency but also strengthens coordination between eyes, hands, and body rhythm. It ensures players begin the session fully engaged and technically focused.
The Zipper Drill is the centerpiece of this session. It’s designed to develop seamless hand-switching and body control, allowing players to maintain balance while changing direction and dodging defenders. The drill’s continuous motion teaches athletes how to adjust on the fly a key skill in tight offensive situations where maintaining control under pressure is essential.
Following that, the Passing and Rotation Movement Drill and Quick Passes and Decision-Making Training emphasize teamwork and fast processing. These exercises integrate technical skill with communication and awareness, helping players anticipate their teammates’ movements while maintaining clean stick mechanics. They train the mind and hands to work together efficiently, promoting composure and intelligent play during rapid sequences.
The Figure Eight Drill provides an excellent closing activity, reinforcing all key elements control, accuracy, and mobility. Its figure-eight pattern mimics natural offensive movement paths, requiring players to manage spacing and maintain speed while executing crisp passes. This not only refines mechanics but also builds endurance and coordination.
What makes this session effective is its progressive flow. It transitions from isolated control work to dynamic team integration, mirroring the way skills are used in games. By gradually increasing complexity and speed, players develop consistency, adaptability, and the ability to perform confidently under stress.
Moreover, the plan encourages ambidexterity, a critical aspect of elite women’s lacrosse. By alternating hands throughout every stage, players strengthen both sides of their body and gain the flexibility to respond fluidly to defensive pressure.
In just 90 minutes, this structured plan improves stick feel, control, and creative confidence turning basic handling into advanced, game-ready skill. Coaches can use it regularly to reinforce fundamentals or as a technical focus session during preseason and mid-season training.
