Girls Lacrosse Drills

Practice Makes Perfect

No one picks up a lacrosse stick with the instant ability to throw, cradle, catch, shoot while switching hands and running up the field. It takes hours upon hours of practicing the skills in the form of girls lacrosse drills and exercises.

Sometimes a partner is not always available for girls lacrosse drills. In this case, a wall is an excellent partner, since it never gives up first and always returns the ball with precise accuracy and force. Try some of these girls lacrosse drills on a concrete or brick wall without windows or other obstructions that might change the course of the ball.

Before attempting any of these Wall Ball drills, always ensure that the wall will be strong enough to support the mass and speed of the lacrosse ball. When in doubt, perform a series of practice throws starting off with minimal speed and gradually increasing to full speed. By being careful and safe, the lacrosse player will avoid any unforeseen accidents or holes in unsound walls.

Switching it Up

First, stand facing the wall about 15 feet away with the ball in the stick. Throw the ball by focusing on a specific point on the wall, catching the ball on the same side as the throwing arm. Cradle the ball while bringing it up towards the ear, then bring the ball and stick across the face to switch hands. Throw the ball from the opposite side, and catch it again on the same side as the throwing hand. Perform 50 repetitions of this exercise, and then switch sides by beginning the drill on the opposite side.

On the Run

Next try this drill that incorporates movement into the throwing and catching process to help simulate real game play. Stand about 5 feet away from the wall, starting at one end of the wall. Begin by running the length of the wall and focus on one particular spot ahead for the throw. Throw the ball at that spot, snapping the wrists and twisting with the hips and shoulders during the throw.

Catch the ball and bring it back up to the same side while continuing to run. Repeat this process as many times as possible given the length of the wall. Once the end of the wall is reached, turn around the repeat the drill with the other hand. Perform 50 repetitions for each hand, or 100 repetitions total.

Learn to Dodge

Finally, here’s a wall drill to help develop dodging skills which are especially important for attackmen. Start the drill by facing the wall about 15 feet away. Focus on a specific point on the wall, and throw the ball quickly at that point, making sure to follow-though completely.

Catch the ball on the same side, and bring the ball up towards the ear while cradling it in the pocket. Now, slide the bottom hand up the shaft of the stick. While doing so, release the upper hand from the stick and roll the body away from the wall. Use the upper hand to hold the stick near the head, while continuing to cradle the ball with the lower hand. Once the body has performed an entire 180 degree rotation, retain the usual grip on the stick, and throw the ball again, this time from the opposite side as the previous throw. Perform 50 repetitions of this exercise, and then 50 repetitions starting off on the opposite side.

A complete online library of over 50 lacrosse coaching drills can be found at: Lacrosse Drills and Practice Plans.