Lacrosse drills at home for 16 year olds

At a glance

At 16

69 lacrosse drills the app opens for a 16 year old work at home, across 6 skills.

How long

One home session of about 50 minutes; SSTracker never plans more than 75 minutes for a 16 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 16 hours for a 16 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 16 year olds to do at home

Every drill below is one the app opens for a 16 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

• Steer the Dodger to the Weak HandAges 11 and up · 12 min
• Approach and BreakdownAges 7 and up · 8 min
• Defensive Stance and BreakdownAges 7 and up · 8 min

field vision

Field Vision

• Quick Stick PassingAges 11 and up · 12 min
• Head-Up Scan GameAges 7 and up · 8 min
• Feeding from Behind the GoalAges 14 and up · 12 min

ground balls

Ground Balls

• Off-Hand ScoopsAges 11 and up · 8 min
• Scoop and Roll AwayAges 11 and up · 10 min
• Ground Ball ScoopsAges 7 and up · 10 min

shooting

Shooting

• Shooting on the RunAges 11 and up · 12 min
• Shooting to TargetsAges 11 and up · 12 min
• Bounce Shot BasicsAges 7 and up · 10 min

speed & athleticism

Speed & Athleticism

• Partner Band StartsAges 14 and up · 10 min
• Rotational Power ThrowsAges 14 and up · 12 min
• Power SkipsAges 11 and up · 10 min

A 50-minute session

A home lacrosse session for a 16 year old

A warm-up, 3 drills and a cool-down, 50 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. 2Core Strength CircuitBrace your belly, breathe.10 min
3. 3Defensive FootworkHips low, feet quick, stay goal-side.10 min
4. 4Head-Up CradlingEyes up. See the field.10 min
5. 5Lacrosse 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 16

What changes in lacrosse training at 16

The app opens the same 69 at-home drills at 16 as at 15; the ones below are a different selection from that list.

Organized sport in all: no more hours a week than the child's age (NATA), so at most 16 hours for a 16 year old, with two rest days a week.

The week

Fitting lacrosse into a week at 16

At 16 the limit is 16 hours of organized sport a week. If you count home sessions against it to be safe, 5 sessions of 50 minutes is 4.17 hours, which leaves 11.83 for team practice and games. Even 5 days at the app's longest, 75 minutes, is 6.25 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