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Lacrosse Workouts and Drills






 
 
 
 
Defensive Drills (presented by Coach Flynn - RHS Boys Lacrosse).
Disclaimer: I am a little bit out of playing shape.
Get out there and practice these drills. If possible everyday. You don't need any equipment or any other people. Stay in shape and keep those feet quick.

"x" drill.https://youtu.be/q16DkV2X8Xo

"S" and "w" drills.https://youtu.be/RRJf_5HrNLE

Close the gate drill.https://youtu.be/a9MTIE80phE

"+" drill.https://youtu.be/2s3AEbAdKpg

Quick feet backwards drill.https://youtu.be/CybTZrycH-s

Help to the middle drill.https://youtu.be/bkV9G1OeFIs

Alley rollback longtoss drill.https://youtu.be/I6W6LHM_YAw


Ridge Lacrosse Shooting Drills #1

***Practice all of these drills with proper form:

●     Arms off your body

●     Shoot overhand unless indicated

●     Follow through

●     Eyes are always up

●     Find a spot in the goal that you are aiming for.

●     Step with your opposite foot from the hand you are shooting with, and your lead foot should be [pointed at your target.

●     Your hips should face the spot you are aiming for

Perform each shot 25 times, both hands.  2-3 sets

  1. Overhand form shooting dominant hand (Shoot 50% at a spot, vary your spots)
  2. Overhand form shooting weak hand (Shoot 50% at a spot, vary your spots)
  3. Split dodge and shoot, dominant hand
  4. Split dodge and shoot, weak hand
  5. Overhand form shooting dominant hand (Shoot 75-100% at a spot, vary your spots)
  6. Overhand form shooting weak hand (Shoot 75-100% at a spot, vary your spots)
  7. Ground Ball to a shot,  Pick up a GB and get a shot off quickly - Dominant hand
  8. Ground Ball to a shot,  Pick up a GB and get a shot off quickly - Weak hand
  9. With a partner:  Give and go shot, pass ball to a partner then cut to the goal.  The partner will throw back to you, catch it and shoot. - Dominant hand
  10. With a partner:  Give and go shot, pass ball to a partner then cut to the goal.  The partner will throw back to you, catch it and shoot. - Weak hand

Lacrosse Shooting Drills #2

 

***Practice all of these drills with proper form:

●     Arms off your body

●     Shoot overhand unless indicated

●     Follow through

●     Eyes are always up

●     Find a spot in the goal that you are aiming for.

●     Step with your opposite foot from the hand you are shooting with, and your lead foot should be [pointed at your target.

●     Your hips should face the spot you are aiming for

Perform each shot 25 times, both hands.  2-3 sets

  1. Overhand form shooting dominant hand (Shoot 50% at a spot, vary your spots)
  2. Overhand form shooting weak hand (Shoot 50% at a spot, vary your spots)
  3. Roll dodge and shoot, dominant hand
  4. Roll dodge and shoot, weak hand
  5. Overhand form shooting dominant hand (Shoot 75-100% at a spot, vary your spots)
  6. Overhand form shooting weak hand (Shoot 75-100% at a spot, vary your spots)
  7. Ground Ball to a shot,  Pick up a GB ROLL DODGE and get a shot off quickly - Dominant hand
  8. Ground Ball to a shot,  Pick up a GB ROLL DODGE and get a shot off quickly - Weak hand
  9. With a partner:  Step down shot,  A partner will pass you the ball, You catch the ball and quickly shoot, you are moving minimally- Dominant hand
  10. With a partner:  Step down shot,  A partner will pass you the ball, You catch the ball and quickly shoot, you are moving minimally- Dominant hand.

Ridge Lacrosse Wall Ball #1

Perform each skill 25 times each.  2 - 3 sets

1.            Throw Right, Catch Right

2.            Throw Left, Catch Left

***When throwing aim for a height that would be above someone’s shoulders.

***Have good form when you throw, your arms should be off your body and you should throw straight overhand.

3.            Throw right, catch left

4.            Throw left, catch right

5.            Throw right, catch backhanded right

6.            Throw left, catch backhanded left

7.            Groundballs right (Roll the ball to the wall so it comes back low.)

8.            Groundballs left

***Bend at your knees and meet the ball.  Do not let the ball come to you and have your stick parallel to the ground not perpendicular. 

9.            Throw right, catch right, fake right, roll to left hand and repeat.  Perform 15 times with each hand.

10.           Quick stick right

11.           Quick stick left

***Stand close to the wall, and try to pass the ball quickly with no cradle

 

Perform all the skills properly so you don’t develop bad habits.



Ridge Lacrosse Wall Ball #2

 

Perform each skill 25 times each.  2 - 3 sets

1.            Throw Right, Catch Right

2.            Throw Left, Catch Left

***When throwing aim for a height that would be above someone’s shoulders.

***Have good form when you throw, your arms should be off your body and you should throw straight overhand.

3.            Throw right, catch left, fake a left handed pass

4.            Throw left, catch right, fake a right handed pass

5.            Throw backhanded right, catch front handed right

6.            Throw backhanded left, catch front handed left

7.            Groundballs right (Roll the ball to the wall so it comes back low.)  Scoop the ball, roll dodge and repeat

8.            Groundballs left, scoop, roll dodge and repeat

***Bend at your knees and meet the ball.  Do not let the ball come to you and have your stick parallel to the ground not perpendicular. 

 

Perform all the skills properly so you don’t develop bad habits.

 

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Ridge Youth Sports Inc.

65 South Maple Avenue, 2nd Floor
Basking Ridge, New Jersey 07920

Email Us: [email protected]
Phone : 908-766-1311
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