Lacrosse drills for youth teams, with video, setup and coaching points, grouped by stick skills, ground balls, passing, shooting and defense. For 6U to 14U.
3 drills · 22 minutes if you ran them all
Line the team up on a sideline with sticks on the ground and lead the dynamic routine from the video: high knees, butt kicks, lunges, side shuffles, skips and leg swings, each one out to a cone 15 yards away and back. Finish with two or three build-up runs at about three quarter speed.
Move with purpose, no walking between reps. Arms pump, knees drive, and nobody sprints until the legs are warm.
Watch: USA LacrosseLay out a ladder or a row of eight cones. Players go through with quick two-feet-in steps, then lateral steps, then an in-and-out hop pattern, jogging back along the outside each time. Run it with a stick in the hands once they have the patterns.
Light feet, eyes up, hips low. Speed comes after the feet are clean.
Watch: USA LacrosseSet two cones 20 yards apart. Players run the lane in a line working one cue at a time: tall posture, arms driving front to back, knees lifting, then quick feet through the last five yards. Add the stick after a couple of trips so they run with it in both hands.
Run tall and relaxed, elbows at ninety degrees. Drive the knee, do not reach with the foot.
Watch: USA Lacrosse6 drills · 54 minutes if you ran them all
Same partner setup as throwing. The receiver shows a target with the stick head up by the ear, catches with soft hands by giving a little with the ball, then cradles once and throws back. Call out right hand only, then left hand only, then quick sticks.
Give with the ball like catching an egg. Watch it all the way into the pocket, then cradle.
Watch: USA LacrossePlayers spread out and cradle standing still, then while walking, then jogging between two cones 20 yards apart. Rotate between one-handed, two-handed and protected cradles, strong hand and off hand each trip.
Curl the top wrist and keep the stick head near the ear. Stick stays in the box, away from the body line a defender can reach.
Watch: USA LacrossePair players up 10 to 15 yards apart with one ball. Walk them through the grip, top hand near the throat of the stick, and have them throw with a step and a pull-push motion to a chest-high target, then switch hands for every rep after the first few minutes.
Point the shoulder at your partner and snap the top hand through. Off hand pulls the butt end to the hip.
Watch: USA LacrosseSet four cones in a box with a line of players at each cone. The ball is passed across and around the box while players run to the next cone after each pass, so they are always catching on the move. Switch to passing and running the opposite direction halfway through.
Catch moving toward the ball, then pass to a moving target. Lead your teammate, do not throw behind him.
Watch: USA LacrosseGroups of three form a triangle about 15 yards apart with one ball. Pass around the triangle one direction, then reverse, then call out the pattern so the ball skips a player. Every catch is followed by one cradle and a quick release.
Catch, cradle once, throw. Give a target before the ball comes and talk every pass.
Watch: USA LacrosseTwo lines face each other 20 yards apart with a cone in the middle. The first player runs to the cone, receives a pass from the opposite line, turns and passes to the next player in that line, then follows the pass to the back of that line. Keep both lines moving so the ball never stops.
Run to the ball, catch on the run, and follow your pass. Eyes up so you see the next target before you catch.
Watch: USA Lacrosse4 drills · 34 minutes if you ran them all
Roll balls out in front of a single line of players. Each player runs through the ball, gets the back foot and the butt of the stick low, scoops through and brings the stick to the ear while cradling away from pressure. Add a defender who jogs alongside once technique is clean.
Bend your knees, not your back. Butt end low, scoop through the ball and run out of it, never stand over it.
Watch: USA LacrosseTwo cones five yards apart. A coach rolls a ball between them, the player scoops it, sprints to the far cone, drops the ball, turns and scoops it again heading back. Three or four trips, then the next player goes.
Accelerate through every scoop. The ball should never slow you down, you should be faster after you pick it up.
Watch: USA LacrosseA coach rolls a ball toward the top of the box. The player scoops it, takes two hard steps and shoots on the goal, then jogs to the back of the line. Alternate the direction the ball is rolled so they scoop and shoot from both sides.
Scoop, cradle up, shoot, all in one motion. Do not stop to admire the pick up.
Watch: USA LacrossePlayers work in pairs with one rolling and one scooping. Start with stationary balls, then balls rolling away, then balls rolling toward the scooper. Switch after five reps and add the off hand once the strong hand looks good.
Stick head flat to the grass and chin over the ball. Scoop through it like a shovel and get the stick up to the ear.
Watch: USA Lacrosse5 drills · 42 minutes if you ran them all
A defender starts 10 yards from an attacker with the ball. On go the defender sprints the first half, breaks down into short steps the second half and arrives in stance with the stick out. Attacker only cradles so the focus stays on the approach.
Sprint, then chop the feet. Arrive under control or you will get dodged.
Watch: USA LacrossePlayers pair up without a ball. The defender sets in a low stance with the stick out front and both hands on it, and mirrors a slow moving attacker for 20 seconds, then they switch. Add a ball and a little speed once the stance holds.
Knees bent, stick on the hands, eyes on the hips. Stay between your man and the goal.
Watch: USA LacrosseThree defenders set up on cones around the box with a coach as the ball. On the call the nearest defender slides to the coach, the next defender fills his spot and the third rotates down. Reset and call it again from a different side.
Communicate every slide: I've got ball, I've got your left. Sprint the slide, then get your stick back on your man.
Watch: USA LacrosseAn attacker cradles side to side in front of a defender who stays in stance and uses short tap-tap steps to stay square, shifting the stick to match. No checks, just feet and position for 20 seconds per rep.
Short quick steps, never a big lunge. The feet move the defender, not the stick.
Watch: USA LacrosseDefenders line up at midfield. On go each one sprints toward his own goal, opens the hips and turns to find the ball, then backpedals and settles into position in front of the crease. Run it from both sides.
Run first, look later. Get back inside the restraining line before you worry about picking up a man.
Watch: USA Lacrosse3 drills · 28 minutes if you ran them all
Set three cones in a line five yards apart. Players sprint to the first, plant and cut back to the start, sprint to the second, cut back, then to the third and home. Cradle a ball through it once they can do it clean without one.
Plant the outside foot and drop the hips on every cut. The stick stays tight to the body through the turn.
Watch: USA LacrosseSet up the standard four-cone course with a weave down the middle as shown in the video. Players run it one at a time for time, rest while two others go, and run it three times total. Make it a competition between lines.
Short steps around the cones, long strides on the straights. Push the pace on the last run.
Watch: USA LacrossePlayers run from the end line to the far restraining line, jog back and repeat, working in groups so one group runs while the other rests. Cradle a ball on every run. Six to eight reps depending on age.
Sprint the hard part, breathe on the jog back. Cradle the whole way, no cheating with two hands on the ball.
Watch: USA Lacrosse3 drills · 37 minutes if you ran them all
Two cones form a narrow funnel at the top of the box. An attacker dodges through the funnel against one defender and tries to get a shot, then both rotate to the end of the opposite line. Short reps, lots of turns.
Attacker, win the first step. Defender, feet first and keep your stick on the attacker's hands.
Watch: USA LacrosseSplit into teams of three or four and play short games on a small field with cones for goals, rotating teams every three minutes. Keep rules simple: ground balls and passing earn points, no checks.
Everyone touches the ball. Praise the pass and the ground ball as loud as the goal.
Watch: USA LacrosseTwo attackers start at the restraining line against one defender in front of the goal. The attackers pass and move to create a shot while the defender works to stay between them and the net. Rotate defenders every three reps.
Attackers, make the defender commit before you pass. Defender, hold the middle and make them beat you with a shot, not a layup.
Watch: USA Lacrosse6 drills · 58 minutes if you ran them all
A passer stands at the top of the box with balls. Cutters start at a cone on the wing, make a V cut away from the ball, then cut hard to the ball with a target up, catch and shoot. Rotate lines so each player cuts from both sides.
Set up your defender first, then cut hard and show your stick. Catch and shoot in one motion.
Watch: USA LacrossePlayers take turns shooting from 10 to 12 yards out after a short cradle. Work the overhand shot first, then sidearm, aiming for the far pipe and the corners. Coach calls out a target before each shot.
Step toward the goal, point the shoulder, snap the wrists and follow through. Pick a corner before you shoot.
Watch: USA LacrosseSet a cone as the defender at the top of the box. Players cradle at the cone, plant and either face dodge across the body or pull the stick back and change direction, then accelerate to the goal and shoot. Run both dodges from each side of the field.
Sell the first direction with your shoulders, then explode the other way. Keep the stick protected and the head up.
Watch: USA LacrosseTwo lines mirror each other on opposite wings. A player from each side cuts toward the middle at the same time, receives a feed and shoots on the run, then the next pair goes. Switch feeders so everyone passes and shoots.
Time your cut with your partner and catch moving toward the goal. Shoot on the run, do not stop and set.
Watch: USA LacrosseA feeder stands with a pile of balls near the crease. The shooter sets up at 8 to 10 yards and receives pass after pass, shooting each one as fast as possible for 30 seconds, then rotates out. Goalies get a lot of work here too.
Hands up, feet set, quick release. Hit the net every time before worrying about the corners.
Watch: USA LacrosseOne line at the top of the box, one behind the goal at X. The top player passes down to X, cuts to the goal, receives the ball back and shoots. Then the X player becomes the passer for the next rep.
Pass and move, never pass and watch. Cut hard right after the ball leaves your stick.
Watch: USA LacrosseVideos are linked, not hosted, and belong to USA Lacrosse. Drill write-ups are by Cheat Code Coaching. Durations are what we run them at with a youth team; adjust for your group.
Every drill here is already in the Cheat Code Teams Practice Builder for Youth Lacrosse. Drag them into a plan, tap Start practice, and the clock, the whistle and the next drill are on your phone and your lock screen.