Lacrosse drills at home for 14 year olds

At a glance

At 14

69 lacrosse drills the app opens for a 14 year old work at home, across 6 skills.

How long

One home session of about 40 minutes; SSTracker never plans more than 60 minutes for a 14 year old.

How often

At most 5 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 14 hours for a 14 year old, with two rest days a week.

What you need

Most used: lacrosse stick (39 of the 69 drills), balls (35), cones (28), goal (9), stick (7), wall (6), goal or net (3), lacrosse ball (3). 2 drills need nothing but space. 24 are for two, and a parent can be the partner.

Safe at home

One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.

69 at-home drills

Lacrosse drills for 14 year olds to do at home

Every drill below is one the app opens for a 14 year old and one that works at home: a room, garage or yard, one parent as the partner, no venue. Each drill's page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a log to print.

defense

Defense

• Footwork Against a DodgerAges 14 and up · 12 min
• Approach and RecoverAges 11 and up · 12 min
• Defensive FootworkAges 11 and up · 10 min

field vision

Field Vision

• Feeding from Behind the GoalAges 14 and up · 12 min
• Own-Game Video ScanAges 14 and up · 10 min
• Feed the CutterAges 11 and up · 12 min

ground balls

Ground Balls

• Reaction RollsAges 14 and up · 10 min
• Shuttle and Ground Ball ConditioningAges 14 and up · 15 min
• Burst to a Ground BallAges 11 and up · 10 min

shooting

Shooting

• Fake and Finish InsideAges 14 and up · 12 min
• Time and Room ShootingAges 14 and up · 12 min
• Coach-Called PlacementAges 11 and up · 12 min

speed & athleticism

Speed & Athleticism

• Chase-Down AnglesAges 14 and up · 12 min
• Clearing SprintsAges 14 and up · 12 min
• Landing and Cut ControlAges 14 and up · 12 min

A 40-minute session

A home lacrosse session for a 14 year old

A warm-up, 2 drills and a cool-down, 40 minutes in all. Do it up to 5 days a week, with rest days between.

1. 1Lacrosse Warm-Up, Ages 14 and UpA 12-minute moving warm-up for lacrosse players 14 and up: moving stretches, strength, single-leg control, cuts and build-up runs, then lacrosse moves at practice speed.12 min
2. 2Wall BallCatch and give, stick up, soft hands.12 min
3. 3Skips and High KneesTall body, quick feet.8 min
4. 4Lacrosse Cool-Down Stretches, Ages 14 and UpA 8-minute cool-down for lacrosse players 14 and up after training: stretches for the legs, hips, shoulders and wrists, each held 20 to 30 seconds, never to pain.8 min

At 14

What changes in lacrosse training at 14

14 is when the app opens box jumps and drills with contact, for practice with a coach. Neither is ever in an at-home plan.

17 at-home drills join the list at 14.

Organized sport in all: no more hours a week than the child's age (NATA), so at most 14 hours for a 14 year old, with two rest days a week.

The week

Fitting lacrosse into a week at 14

At 14 the limit is 14 hours of organized sport a week. If you count home sessions against it to be safe, 5 sessions of 40 minutes is 3.33 hours, which leaves 10.67 for team practice and games. Even 5 days at the app's longest, 60 minutes, is 5 hours.

The research behind it

• Ages 13 to 15 are the "specializing years", after the sampling years of 6 to 12.

  Côté and Vierimaa 2014

• Organized sport should total no more hours a week than the child's age in years, with two rest days a week.

  NATA youth sport specialization recommendations

Questions and answers