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THE TRAINING ROOM

PRACTICE WITH
PURPOSE.

A practical girls lacrosse drills library for stickwork, ground balls, defense, offense and game intelligence — with an at-home plan.

SKILL BUILDER

FIND YOUR NEXT REP.

Choose a skill area. The drills below are suggestions to adapt to your age, ability, equipment and coach guidance.

23 drills shown

STICKWORK · Beginner+ · 10 min

Wall Ball: 3-Level Ladder

  1. 25 strong-hand passes and catches with controlled form.
  2. 25 non-dominant-hand passes and catches.
  3. Finish with 20 quick releases, counting clean catches.

Equipment: Stick, ball, safe wall

Coach cue: Watch the ball into the pocket; step toward your target.

STICKWORK · Beginner+ · 8 min

Partner Passing on the Move

  1. Set two parallel lanes 6–10 yards apart.
  2. Jog forward while passing across the lanes.
  3. Switch hands on the return and add speed only after accuracy.

Equipment: 2 sticks, 1 ball, cones

Coach cue: Move your feet before receiving; show a clear target.

STICKWORK · Beginner · 7 min

Cradle & Change Direction

  1. Place 5 cones in a zigzag, a few yards apart.
  2. Cradle through at a comfortable pace with the stick protected.
  3. Repeat with both hands and alternate direction changes.

Equipment: Stick, ball, 5 cones

Coach cue: Eyes up between cones; keep hands away from pressure.

GROUNDBALLS · Beginner+ · 8 min

Ground Ball Scoop & Exit

  1. Roll a ball into open space.
  2. Run through the ball, bend knees, and scoop in one motion.
  3. Accelerate through an exit cone and make a secure carry.

Equipment: Stick, ball, 2 cones

Coach cue: Get low with your legs, not just your back.

GROUNDBALLS · Intermediate · 10 min

Ground Ball to Outlet

  1. One player rolls a loose ball into space.
  2. The retriever scoops through and protects possession.
  3. Pivot to deliver a quick, accurate outlet pass.

Equipment: 2 players, sticks, ball

Coach cue: Call for the outlet and scan before the scoop.

DEFENSE · Beginner+ · 8 min

Mirror Shuffle

  1. Set a six-yard lane between cones.
  2. Without sticks, the defender mirrors the attacker for 20 seconds.
  3. Reset and swap roles, prioritizing balance over speed.

Equipment: 2 players, 2 cones

Coach cue: Stay low, control angles, and avoid crossing feet unnecessarily.

DEFENSE · Intermediate · 10 min

Top-of-8 Angle Defense

  1. Mark an approach lane to represent the top of the 8-meter area.
  2. The attacker advances at controlled speed.
  3. The defender moves feet to guide the dodger away from the middle.

Equipment: 2 players, sticks, cones

Coach cue: Keep legal stick position and avoid dangerous contact.

OFFENSE · Beginner+ · 10 min

Three-Cone Dodge

  1. Place cones in a staggered line.
  2. Approach the first cone and execute a controlled face or split dodge.
  3. Accelerate after the move; repeat from both sides.

Equipment: Stick, ball, 3 cones

Coach cue: Change speed after the dodge, not just direction.

OFFENSE · Intermediate · 10 min

Cut, Catch, Finish

  1. Start away from the feeder and check away.
  2. Cut into open space, show your stick and catch on the move.
  3. Finish toward a safe target or return an accurate pass.

Equipment: 2 players, sticks, ball, goal if available

Coach cue: Time the cut to the feeder, not the other way around.

GAME IQ · Intermediate · 12 min

Quick-Decision Keep Away

  1. Create a small square and play 2v1 keep-away.
  2. Require movement after every pass.
  3. Rotate the defender and change the area size to adjust challenge.

Equipment: 3+ players, sticks, ball

Coach cue: Scan early; move to create a passing lane.

GAME IQ · Intermediate · 12 min

2v1 Transition Read

  1. Two attackers begin with space against one defender.
  2. Attackers advance and decide when to pass or carry.
  3. Rotate roles after each repetition.

Equipment: 3 players, sticks, ball, cones

Coach cue: Draw the defender before passing; keep both options alive.

OFFENSE · Advanced · 8 min

Quick-Stick Catch & Release

  1. Stand at a safe passing distance.
  2. Receive and redirect with minimal cradling.
  3. Move to a new angle and repeat both hands.

Equipment: Partner, sticks, balls

Coach cue: Soft hands first; accuracy before speed.

STICKWORK · Beginner+ · 8 min

Non-Dominant Hand Only

  1. Pass and catch using only the less comfortable hand.
  2. Work in short sets of 10 accurate repetitions.
  3. Add a step and catch on the move when ready.

Equipment: Stick, ball, wall or partner

Coach cue: Develop control first; speed will follow.

STICKWORK · Intermediate · 8 min

Catch Across Your Body

  1. Begin with short passes to the outside shoulder.
  2. Move the stick head across the body to receive.
  3. Reset your feet and return the ball accurately.

Equipment: Partner, sticks, ball

Coach cue: Catch in front, not behind your hip.

STICKWORK · Beginner+ · 6 min

Figure-Eight Cradle

  1. Set two cones four yards apart.
  2. Run a figure-eight path while protecting the stick.
  3. Switch hands at the turn and look up on the straightaway.

Equipment: Stick, ball, 2 cones

Coach cue: Stay balanced while changing direction.

GROUNDBALLS · Beginner · 8 min

Rolling Scoop & Chase

  1. Partner gently rolls the ball ahead into open space.
  2. Player approaches from a safe angle and scoops while moving.
  3. Continue through the ball, then switch roles.

Equipment: Partner, stick, ball

Coach cue: Accelerate through possession, not into another player.

GROUNDBALLS · Intermediate · 10 min

Pressure Outlet Triangle

  1. A feeder rolls a loose ball toward a retriever.
  2. The retriever scoops and identifies one of two outlet partners.
  3. Rotate responsibilities every three repetitions.

Equipment: 3 players, sticks, ball

Coach cue: Lift your head and find the open passing lane.

DEFENSE · Intermediate · 8 min

Recovery Footwork

  1. Attacker starts one step beyond the defender.
  2. Defender turns hips, recovers angle and slows under control.
  3. Repeat with each side leading.

Equipment: Two players, cones

Coach cue: Recover with feet instead of reaching with the stick.

DEFENSE · Intermediate · 10 min

Closeout & Contain

  1. Defender starts several yards away from an attacker.
  2. Close space quickly, then slow into a balanced stance.
  3. Mirror a controlled attack for five seconds.

Equipment: Two players, cones, optional sticks

Coach cue: Arrive under control; do not overrun the attacker.

OFFENSE · Intermediate · 8 min

Split Dodge Exit

  1. Approach a cone at a steady pace.
  2. Switch hands with a compact split dodge.
  3. Accelerate away and make a pass to a target.

Equipment: Stick, ball, cones

Coach cue: Explode into space after the hand switch.

OFFENSE · Beginner+ · 8 min

Catch on the Run

  1. Runner makes a shallow cut across open space.
  2. Feeder delivers a lead pass to the runner.
  3. Runner catches, controls possession and returns a pass.

Equipment: Two players, sticks, balls

Coach cue: Pass to where your teammate is going.

GAME IQ · Beginner+ · 10 min

Find the Open Player

  1. Three attackers spread around a marked square.
  2. A single defender shadows passing lanes.
  3. Attackers pass to the free teammate, moving after release.

Equipment: Four players, sticks, ball, cones

Coach cue: Look before you catch to speed up your decision.

GAME IQ · Intermediate · 12 min

Transition Communication

  1. Mark a midfield transition zone.
  2. Move from defense to offense after a controlled turnover.
  3. Require each player to call a position or passing option.

Equipment: Four or more players, sticks, ball

Coach cue: Communicate early, loudly and positively.

PRINTABLE PRACTICE PLAN

YOUR 60-MINUTE
SKILL SESSION.

Designed as an example for age-appropriate, supervised practice. Keep water available and adapt intensity to the athlete.

For younger beginners, shorten the session, increase breaks and keep activities playful.

60 MINUTES. REAL PROGRESS.

  1. 00–10 Movement warm-up and easy passing
  2. 10–20 Wall ball and hand changes
  3. 20–30 Ground-ball scoop and outlet
  4. 30–40 Mirror footwork and angles
  5. 40–55 Dodge, cut and small-sided decision play
  6. 55–60 Cool down and one takeaway

Safety first: Players should follow current USA Lacrosse age-specific rules and wear appropriate protective equipment for any activity involving a ball, stick or contact. These drills are educational suggestions, not a substitute for qualified coaching or supervision.

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