Drills for Lacrosse: Throwing and Catching

Catching on to Lacrosse

Lacrosse is not the easiest sport to just pick up and start playing, since its equipment differs from any other sport. To play lacrosse well requires developed throwing, catching, and shooting skills, not to mention mastery of the cradling technique used to keep the ball from falling out of its mesh pocket, and the only way to improve on these skills is to run a series of drills for lacrosse at every practice.

These particular drills for lacrosse focus on the crucially important throwing and catching that can make or break a lacrosse game. Remember to vary the drills for lacrosse sporadically or else players will become bored with the tasks, which can lead to sloppy drill performance and improperly developed muscle memory.

In the Middle

For the first drill, divide the team into groups of three. Each group of three will need 2 balls. Have the groups stand in a horizontal line with about 15-25 feet between each player. The players on either end of the line begin with a ball.

To start the drill, the player on the left end of the line throws their ball to the center player. The center player throws that ball back to the left player, then turns to face the player on the right. The right player throws their ball to the center player, who throws it back to them before turning to face the left player again. Continue in this manner for a few minutes, and then allow the players to switch places so everyone has a chance to perform each role.

Eight is Enough

Here’s another throwing and catching drill that teaches players about maintaining eye contact, and accuracy and speed when throwing. This drill is for eight players. Divide the team into groups of eight, and give each group four balls. To set up the drill, four of the player stand in a small circle while the other four make a larger circle about 20-30 feet away from the center players. The players on the outside of the circle rotate clockwise while the center players remain still.

The center players begin with the ball. Each center player throws the ball to their corresponding outside player, who throws the ball quickly back to the center player. The outside circle rotates as the center player throws the ball to the next player in the circle. Play continues in this manner for a few minutes, and then the players swap positions so that everyone can be on the center and on the outside.

Keep up the Speed

Finally, here’s a lacrosse drill for six players that also develops throwing accuracy and quickness. To begin, the players stand in two lines facing each other about 10 feet apart. There are four balls for the six players that stay in continuous motion. Player 1 throws across the line to player 2, who throws it back across to player 3, who throws it back across to player 4, who throws it back across to player 5, who throws it across to the final player in the line, player 6. Player 6 throws the ball back to player 1, where the drill begins again.

This drill should be performed quickly, and as such players should always maintain eye contact with the person they are throwing to and catching from.

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Lacrosse Coaching Drills and Practice Plans