Lacrosse drills for kids

Wall Ball

Ages 7 and up · 12 min · Technical · field

Throw and catch against a wall to build stick skills fast.

1. Stand 8 to 10 feet from a wall.
2. Throw with your top hand and catch with soft hands.
3. Do 50 catches with your strong hand.
4. Do 50 catches with your off hand.

Coach's cue: Catch and give, stick up, soft hands.

Bring: stick, lacrosse ball, wall

Cradle Walk and Jog

Ages 7 and up · 8 min · Technical · field

Carry the ball in your stick while you walk, then jog, keeping it safely in the pocket.

1. Hold the stick upright near your ear.
2. Rock the stick head gently with your top hand.
3. Walk 20 yards, then jog 20 yards back.
4. Do 6 trips, switching hands each trip.

Coach's cue: Upright stick, soft rock.

Bring: lacrosse stick, ball

Parent Toss and Catch

Ages 7 and up · 8 min · Technical · field

A parent tosses the ball by hand so you can learn to catch before you learn to throw.

1. Stand 5 yards from your parent.
2. Show a target with your stick head by your ear.
3. They toss underhand; catch and give with the stick.
4. Do 30 catches on each side.

Coach's cue: Target by your ear.

Bring: lacrosse stick, soft ball, parent or partner

Safety: Use a soft ball until catching feels easy.

Quick Stick Wall Ball

Ages 7 and up · 8 min · Technical · field

Catch and throw against a wall without cradling in between, to build soft hands and a quick release.

1. Stand 4 big steps from a solid wall.
2. Throw, catch, and throw again straight away with no cradle.
3. Do 20 with your strong hand on top.
4. Then 20 with your other hand on top.

Coach's cue: Catch it and let it go.

Bring: lacrosse stick, ball, wall

Toss and Catch Ladder

Ages 7 and up · 8 min · Physical · field

Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.

1. Toss a soft ball up and catch it with two hands 5 times.
2. Then clap once before you catch.
3. Then clap twice, then touch your knees.
4. Count your catches out of 10 at each step.

Coach's cue: Watch it into your hands.

Bring: soft ball or beanbag

Skipping Path

Ages 7 and up · 6 min · Physical · field

Learn to skip and gallop, two of the basic movement skills, with fun patterns along a path.

1. Gallop along a path leading with one foot, then the other.
2. Skip with a step-hop on each foot.
3. Add big arm swings.
4. Do 4 trips each.

Coach's cue: Step-hop, step-hop.

Bring: open space

Target Kick Practice

Ages 7 and up · 8 min · Physical · field

Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.

1. Set 3 targets about 5 steps away.
2. Step beside the ball and kick toward a target.
3. Try with your other foot too.
4. Count hits out of 10 with each foot.

Coach's cue: Plant foot next to the ball.

Bring: ball, boxes or cones as targets

Balloon Keep-Up

Ages 7 and up · 6 min · Physical · indoors

Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.

1. Tap the balloon up with your hand.
2. Keep it in the air using different body parts.
3. Count how many taps before it lands.
4. Play together and count as a team.

Coach's cue: Light taps, watch it.

Bring: balloon

Safety: Clear the space of furniture with sharp corners.

Overarm Target Throw

Ages 7 and up · 8 min · Physical · field

Throw overarm at a target, stepping with the opposite foot. A basic movement skill every child should learn.

1. Stand side-on to a target 4 to 6 steps away.
2. Point your free hand at the target.
3. Step with the opposite foot and throw overarm.
4. Count hits out of 10, then try the other hand.

Coach's cue: Point, step, throw.

Bring: soft balls or beanbags, bucket or target

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ready-Body Warm-Up Game

Ages 7 and up · 10 min · Physical · field

A warm-up for young children that builds landing, balance and body control through a follow-the-coach game. Do it before every practice.

1. Jog, skip and gallop between cones for 2 minutes.
2. One-leg balance and "statue" freezes: 2 minutes.
3. Soft two-foot jumps with frozen landings: 2 minutes.
4. Bear crawls and spider walks, then easy runs with stops: 4 minutes.

Coach's cue: Soft landings, strong stops.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Cradle and Dodge

Ages 11 and up · 10 min · Technical · field

Protect the ball while you move around defenders.

1. Set 4 cones in a line.
2. Cradle with your stick across your body as you move.
3. Dodge around each cone with a quick change of direction.
4. Do 6 trips.

Coach's cue: Hands relaxed, stick away from pressure.

Bring: stick, lacrosse ball, cones

Off-Hand Wall Ball

Ages 11 and up · 12 min · Technical · field

Throw and catch against a wall with your weaker hand until it feels normal.

1. Stand 5 yards from a wall with your weak hand on top.
2. Throw and catch 50 times.
3. Then do 25 quick-stick reps.
4. Finish with 25 strong hand to compare.

Coach's cue: Top hand loose, snap the wrist.

Bring: lacrosse stick, ball, wall

Faceoff and Draw Basics

Ages 11 and up · 10 min · Technical · field

Learn the restart for your game: boys practise the faceoff stance and clamp, girls practise the draw.

1. Boys: crouch with both hands on the stick, back of the head to the ball, and clamp on the whistle.
2. Girls: stand with your partner, sticks back to back at hip height, and lift up and away on the whistle.
3. Send the ball to open space, not to the other player.
4. Do 15 reps.

Coach's cue: React to the whistle, send it to space.

Bring: lacrosse stick, ball, partner, coach

Safety: Practise with a coach. Keep your stick away from your partner's body and face.

Switch-Hands Cradle Walk

Ages 11 and up · 8 min · Technical · field

Cradle around a box of cones and switch hands at every cone without dropping the ball.

1. Set 4 cones in a square, 5 big steps apart.
2. Cradle with one hand on top as you jog to the first cone.
3. Switch hands at the cone, keeping the stick in front of your face.
4. Do 4 laps each way and count drops.

Coach's cue: Switch with the stick by your face.

Bring: lacrosse stick, ball, 4 cones

Ladder Footwork Patterns

Ages 11 and up · 10 min · Physical · field

Quick foot patterns through a ladder on the ground: two in, in-out, side steps.

1. Lay a ladder or draw one with chalk.
2. Run through with two feet in each square.
3. Then try in-in-out-out sideways.
4. Do 3 trips of each pattern; get it right before getting fast.

Coach's cue: Right first, then fast.

Bring: agility ladder or chalk ladder

Wall Rebound Catch

Ages 11 and up · 8 min · Physical · field

Throw a ball at a wall and catch it on the rebound with one hand, then the other.

1. Stand 3 yards from a wall.
2. Throw underarm and catch with two hands 10 times.
3. Switch to one-hand catches with each hand.
4. Count clean catches out of 20.

Coach's cue: Soft hands, give with the ball.

Bring: bouncy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Cross-Crawl Rhythm

Ages 11 and up · 6 min · Physical · indoors

Touch opposite hand to opposite knee and foot in a rhythm. Builds left-right coordination.

1. March and touch your right hand to your left knee, then left hand to right knee.
2. Next touch behind you: hand to opposite heel.
3. Mix front and back in a 4-count rhythm.
4. Do 4 sets of 20 touches.

Coach's cue: Smooth rhythm, opposite sides.

Bring: none

Rope Footwork Tricks

Ages 11 and up · 10 min · Physical · field

Learn new skipping-rope footwork: side-to-side, boxer step, one foot, high knees.

1. Warm up with basic two-foot skips for 30 seconds.
2. Learn one new trick at a time.
3. Do 20 clean skips of each trick.
4. Rest between tricks.

Coach's cue: Wrists turn the rope.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Knee-Smart Warm-Up

Ages 11 and up · 12 min · Physical · field

An injury-prevention warm-up that trains knee control and landing. Done before every session, programs like this cut injuries.

1. Jog, shuffle and backpedal between cones for 3 minutes.
2. Lunge walks and leg swings for 2 minutes.
3. Squats and a side plank: 1 set each.
4. Two-foot hops and hop-and-holds with stuck landings, then controlled cuts.

Coach's cue: Knees over toes, every time.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Split Dodge Hand Switch

Ages 14 and up · 12 min · Technical · field

Change hands at full speed while protecting the stick from a defender.

1. Run at a cone and plant hard one yard before it.
2. Switch hands across your face mask and explode the other way.
3. Finish with a pass to a wall or target.
4. Do 12 each direction.

Coach's cue: Stick tight to your helmet on the switch.

Bring: lacrosse stick, ball, 3 cones

One-Hand Catch and Throw

Ages 14 and up · 12 min · Technical · field

Build wrist strength and soft hands by using only your top hand.

1. Hold the stick with only your top hand, halfway up the shaft.
2. Throw and catch against a wall from 4 yards.
3. Do 25 reps each hand.
4. Rest and repeat one more round.

Coach's cue: Give with the catch, snap with the throw.

Bring: lacrosse stick, ball, wall

Quick Stick Wall Tempo

Ages 14 and up · 10 min · Technical · field

Catch and release in one motion against a wall at a high tempo with both hands.

1. Stand 4 yards from the wall.
2. Catch and throw without cradling for 30 seconds a set.
3. Switch hands every set.
4. Do 6 sets and count your clean catches against your last time.

Coach's cue: Soft catch, instant release.

Bring: lacrosse stick, ball, wall

Roll Dodge Stick Protection

Ages 14 and up · 12 min · Technical · field

Roll off a defender's hip while you keep the stick tight and protected.

1. Run at a cone and plant your outside foot.
2. Spin your back to the cone with the stick tight to your body.
3. Come out the other side and pass or shoot.
4. Do 10 with each hand.

Coach's cue: Stick tight, shoulders turn.

Bring: lacrosse stick, ball, 3 cones

Reaction Ball Catch

Ages 14 and up · 10 min · Physical · field

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

1. Drop or throw a reaction ball to bounce off the floor.
2. React and catch it before the second bounce.
3. Move on to throwing it off a wall.
4. Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Two-Ball Wall Toss

Ages 14 and up · 10 min · Physical · field

Throw and catch two balls against a wall in rhythm. Hard on the brain, great for coordination.

1. Hold one ball in each hand facing a wall.
2. Throw with the right, then the left, catching each on the rebound.
3. Find a steady rhythm.
4. Count clean pairs out of 20.

Coach's cue: Rhythm first.

Bring: two small balls, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ladder Plus Catch

Ages 14 and up · 12 min · Physical · field

Run a footwork pattern while a partner tosses you a ball to catch and return. Feet and hands working together.

1. Run through the ladder with a chosen pattern.
2. Your partner tosses a ball halfway through.
3. Catch and return the ball without breaking the pattern.
4. Do 8 runs; count clean ones.

Coach's cue: Feet keep going.

Bring: agility ladder, ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Carioca Rhythm Run

Ages 14 and up · 8 min · Physical · field

Move sideways crossing feet in front and behind with hip turn. Builds rhythm and hip control.

1. Move sideways, crossing one foot in front then behind.
2. Let the hips turn while the shoulders stay square.
3. Go 15 yards each way.
4. Do 4 trips each way, getting quicker.

Coach's cue: Hips turn, shoulders square.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Close-Range Shooting Form

Ages 7 and up · 10 min · Technical · field

Learn an overhand shot with a step and a full follow-through.

1. Stand 6 yards from the goal.
2. Step with your front foot and shoot overhand.
3. Follow through so the stick points at your target.
4. Take 20 shots, 10 each hand.

Coach's cue: Step, snap, point at the corner.

Bring: lacrosse stick, balls, goal or net

Safety: Shoot only at an empty goal or a goalie in full gear (ND200 chest protector). Keep everyone out of the shooting lane.

Bounce Shot Basics

Ages 7 and up · 10 min · Technical · court

Aim a shot to bounce just in front of the goal line.

1. Stand 8 yards out.
2. Aim to bounce the ball a yard in front of the goal.
3. Keep the shot low and hard.
4. Take 20 and count the ones that go in.

Coach's cue: Pick a spot on the ground and hit it.

Bring: lacrosse stick, balls, goal or net

Safety: Shoot only at an empty goal or a goalie in full gear (ND200 chest protector). Keep everyone out of the shooting lane.

Corner Target Shots

Ages 7 and up · 10 min · Technical · court

Hang targets in the goal corners and shoot slowly to learn to aim before you add power.

1. Tie a towel or pinnie in each corner.
2. Stand 6 yards out and shoot overhand.
3. Aim at one target at a time.
4. Take 20 shots and count your hits.

Coach's cue: Look at it, then shoot it.

Bring: lacrosse stick, balls, goal, towels or pinnies

Safety: Shoot only at an empty goal or a goalie in full gear (ND200 chest protector). Keep everyone out of the shooting lane.

Step and Shoot at a Wall Box

Ages 7 and up · 10 min · Technical · field

Shoot at a taped box on a wall to practise the step, the turn and the follow-through.

1. Tape a square on a wall.
2. Stand sideways and step toward the wall with your front foot.
3. Turn your hips and shoulders and follow through low.
4. Take 25 shots, 10 with your off hand.

Coach's cue: Step, turn, follow through.

Bring: lacrosse stick, balls, wall, tape

Top-Hand Wrist Snaps

Ages 7 and up · 8 min · Technical · indoors

Snap your top hand forward holding a rolled towel to build the quick wrist that makes a release fast.

1. Roll a towel and hold it like the top of your stick.
2. Bring your hands up by your ear.
3. Snap your top hand forward and down, pulling the bottom hand in.
4. Do 3 sets of 12 each side.

Coach's cue: Top hand snaps, bottom hand pulls.

Bring: small towel

Safety: Twist gently; stop if your wrist or elbow hurts.

Shooting to Targets

Ages 11 and up · 12 min · Technical · court

Shoot with good form and aim for the corners.

1. Stand 8 to 10 yards from the goal.
2. Step into the shot and snap your wrists.
3. Aim for the top and bottom corners.
4. Take 20 shots and count your goals.

Coach's cue: Step, snap, follow through to the target.

Bring: stick, balls, goal or net

Safety: Shoot only at an empty goal or a goalie in full gear (ND200 chest protector). Keep everyone out of the shooting lane.

Shooting on the Run

Ages 11 and up · 12 min · Technical · court

Shoot while running down the alley without slowing down.

1. Start at a cone 15 yards out and run down the alley.
2. Get your hands back and shoot across your body.
3. Follow your shot.
4. Take 10 each hand.

Coach's cue: Hands back early, hips to the goal.

Bring: lacrosse stick, balls, goal, 2 cones

Safety: Shoot only at an empty goal or a goalie in full gear (ND200 chest protector). Keep everyone out of the shooting lane.

Shoot After a Dodge

Ages 11 and up · 12 min · Technical · court

Make one dodge, then shoot before a defender could recover.

1. Run at a cone 12 yards out.
2. Split or face dodge past it.
3. Get your hands back and shoot within one step.
4. Take 10 with each hand.

Coach's cue: Dodge, hands back, shoot.

Bring: lacrosse stick, balls, goal, cone

Safety: Shoot only at an empty goal or a goalie in full gear (ND200 chest protector). Keep everyone out of the shooting lane.

Coach-Called Placement

Ages 11 and up · 12 min · Tactical · court

A coach calls a corner as you wind up, so you learn to pick your spot late.

1. Shoot from 10 yards.
2. As you bring your hands back, your coach calls high or low, left or right.
3. Hit the called corner.
4. Take 20 shots and try to beat your last count.

Coach's cue: Hands back, eyes to the call.

Bring: lacrosse stick, balls, goal, coach or parent

Safety: Shoot only at an empty goal or a goalie in full gear (ND200 chest protector). Keep everyone out of the shooting lane.

Time and Room Shooting

Ages 14 and up · 12 min · Technical · court

Catch and shoot with full power when you have space, hitting a chosen corner.

1. Stand 12 yards out and receive a pass.
2. Crow hop and shoot in one motion.
3. Name the corner before the pass arrives.
4. Take 20 shots.

Coach's cue: Catch in your shooting slot.

Bring: lacrosse stick, balls, goal, partner

Safety: Shoot only at an empty goal or a goalie in full gear (ND200 chest protector). Keep everyone out of the shooting lane.

Fake and Finish Inside

Ages 14 and up · 12 min · Technical · field

Freeze a goalie with one fake, then finish to the open side from close range.

1. Start 5 yards out on the crease.
2. Show a hard fake high.
3. Finish low to the far side.
4. Take 10 each hand; then fake low and finish high.

Coach's cue: One good fake, then finish.

Bring: lacrosse stick, balls, goal

Safety: Shoot only at an empty goal or a goalie in full gear (ND200 chest protector). Keep everyone out of the shooting lane.

Free-Position Shot

Ages 14 and up · 12 min · Technical · court

For the girls game: drive and shoot from the 8-meter arc after a whistle, a restart only girls play.

1. Start on a hash mark of the 8-meter arc.
2. On the whistle, drive two hard steps toward goal.
3. Shoot before a trailing defender can recover.
4. Take 12 shots.

Coach's cue: Two hard steps, then shoot.

Bring: lacrosse stick, balls, goal, coach

Safety: Shoot only at an empty goal or a goalie in full gear (ND200 chest protector). Keep everyone out of the shooting lane.

Extra-Player Catch and Shoot

Ages 14 and up · 15 min · Tactical · court

Move the ball around a 6-on-5 shape and shoot when the open look comes.

1. Set six attackers around the goal against five defenders.
2. Move the ball with quick sticks until a shooter is open.
3. Shoot within one step of the catch.
4. Play 6 rounds of 1 minute.

Coach's cue: The ball moves faster than the defense.

Bring: lacrosse stick, balls, goal, 6 or more players

Safety: Shoot only at an empty goal or a goalie in full gear (ND200 chest protector). Keep everyone out of the shooting lane.

Ground Ball Scoops

Ages 7 and up · 10 min · Technical · field

Win loose balls with a low body and a smooth scoop.

1. Roll the ball a few yards in front of you.
2. Run through it with your knees bent, back flat and eyes up.
3. Scoop with the head of your stick and get your hands up.
4. Do 15 reps.

Coach's cue: Run through the ball. Get low, scoop, protect.

Bring: stick, lacrosse ball

Safety: No body contact: go for the ball, never the player. Helmet and gloves on when a partner rolls the ball.

Scoop and Toss to Self

Ages 7 and up · 8 min · Technical · field

Scoop a rolling ball, toss it up a little and catch it to learn soft hands.

1. Roll the ball and scoop it by running through it.
2. Toss it a foot above your head.
3. Catch it by giving with the stick.
4. Do 20, 10 with each hand on top.

Coach's cue: Scoop through, give on the catch.

Bring: lacrosse stick, ball

Safety: No body contact: go for the ball, never the player. Helmet and gloves on when a partner rolls the ball.

Walking Scoops

Ages 7 and up · 6 min · Technical · field

Scoop a still ball at a walk to learn the low stick, bent knees and the pull up to your ear.

1. Put a ball on the grass in front of you.
2. Walk to it, bend your knees, put your top hand near the head of the stick.
3. Scoop through the ball and pull the stick up to your ear.
4. Do 15 scoops, then 15 with the other hand on top.

Coach's cue: Knees bent, stick low, pull to the ear.

Bring: lacrosse stick, ball

Safety: No body contact: go for the ball, never the player. Helmet and gloves on when a partner rolls the ball.

Scoop Race to the Cone

Ages 7 and up · 8 min · Technical · field

Scoop balls laid out in a line and carry each one to a cone, racing your own best time.

1. Lay 4 balls in a line, 3 steps apart, with a cone at the end.
2. Jog to each ball, scoop it on the run and cradle it to the cone.
3. Drop it in a pile and jog back for the next.
4. Time yourself and try to beat your own time over 3 rounds.

Coach's cue: Run through the ball, do not stop on it.

Bring: lacrosse stick, 4 balls, 2 cones

Safety: No body contact: go for the ball, never the player. Helmet and gloves on when a partner rolls the ball.

Scoop Position Squats

Ages 7 and up · 8 min · Technical · indoors

Bend your knees, not your back, to get low to a loose ball, then stand tall and protect it.

1. Put a rolled pair of socks on the floor in front of you.
2. Step to it, bend your knees and get your hands low.
3. Scoop it up and stand tall, pulling it to your ear.
4. Do 3 sets of 10.

Coach's cue: Knees bent, back flat, scoop through.

Bring: pair of socks

Safety: Clear a small space with nothing to trip on. No body contact: go for the ball, never the player.

Ground Ball to Pass

Ages 11 and up · 10 min · Technical · field

Scoop on the run and move straight into a pass to a partner.

1. Your partner rolls a ball away from you.
2. Run through it, scoop, and pull the stick up to your ear.
3. Turn and pass to their stick.
4. Do 12 with each hand.

Coach's cue: Scoop, protect, pass.

Bring: lacrosse stick, ball, partner

Safety: No body contact: go for the ball, never the player. Helmet and gloves on when a partner rolls the ball.

Burst to a Ground Ball

Ages 11 and up · 10 min · Physical · field

Sprint to a ball 10 yards away, scoop it at speed and keep running.

1. A partner rolls the ball ahead of you.
2. Sprint to it with low hips.
3. Scoop at speed and keep going 5 yards.
4. Do 8 reps with full rest.

Coach's cue: Do not slow down to scoop.

Bring: lacrosse stick, ball, partner

Safety: Warm up first. Stop if a muscle feels tight. No body contact: go for the ball, never the player. Helmet and gloves on when a partner rolls the ball.

Off-Hand Scoops

Ages 11 and up · 8 min · Technical · field

Scoop with your weaker hand on top so you can pick up a ground ball on either side.

1. Roll the ball off a wall or have a partner roll it to your off side.
2. Switch to your weaker hand on top before you reach it.
3. Scoop through and pull the stick to your ear.
4. Do 20 scoops and count the clean ones.

Coach's cue: Switch hands early.

Bring: lacrosse stick, ball, partner or wall

Safety: No body contact: go for the ball, never the player. Helmet and gloves on when a partner rolls the ball.

Scoop and Roll Away

Ages 11 and up · 10 min · Tactical · field

Scoop and turn away from a nearby cone "opponent" to protect the ball, with no contact.

1. Your partner rolls a ball between two cones.
2. Run through it and scoop.
3. Roll away from the cone on your stick side, keeping your body between the cone and the stick.
4. Do 12 reps, switching sides.

Coach's cue: Scoop, then turn away from pressure.

Bring: lacrosse stick, ball, 2 cones, partner

Safety: No body contact: go for the ball, never the player. Helmet and gloves on when a partner rolls the ball.

Shuttle and Ground Ball Conditioning

Ages 14 and up · 15 min · Physical · field

Combine shuttle runs with ground balls to train skill while tired.

1. Sprint 10 yards, scoop a ground ball and sprint back.
2. Sprint 20 yards, scoop another and return.
3. Rest 45 seconds.
4. Do 6 rounds.

Coach's cue: Run through every ground ball.

Bring: lacrosse stick, balls, 3 cones

Safety: Warm up fully. Drink water between rounds. No body contact: go for the ball, never the player.

Ground Ball to Outlet

Ages 14 and up · 12 min · Tactical · field

Scoop at speed and make the first pass right away to a teammate breaking out.

1. A partner rolls a ball out ahead of you.
2. Scoop at speed and pull the stick to your ear.
3. Find a second partner breaking wide and hit them with a pass within 2 steps.
4. Do 12 reps and rotate.

Coach's cue: Scoop, ear, pass.

Bring: lacrosse stick, ball, 2 partners

Safety: No body contact: go for the ball, never the player. Helmet and gloves on when a partner rolls the ball.

Call It and Box Out

Ages 14 and up · 12 min · Tactical · field

Talk the ground ball: call "ball", get your body between the ball and a cone, and scoop, without touching anyone.

1. A coach rolls the ball into a box of cones.
2. Call "ball!" loudly as you go.
3. Step your body between the ball and the nearest cone, then scoop.
4. Do 12 reps; the partner only calls "release" and never touches you.

Coach's cue: Talk, position, scoop.

Bring: lacrosse stick, ball, 3 cones, partner

Safety: No body contact: go for the ball, never the player. Helmet and gloves on when a partner rolls the ball.

Reaction Rolls

Ages 14 and up · 10 min · Technical · field

A partner rolls balls without warning in different directions; react, scoop clean and reset.

1. Stand in a ready stance 5 yards from your partner.
2. They roll a ball left, right or short with no warning.
3. React, scoop through it and pull to your ear.
4. Do 3 sets of 8, resting a minute between.

Coach's cue: Read the roll, then explode.

Bring: lacrosse stick, 4 balls, partner

Safety: No body contact: go for the ball, never the player. Helmet and gloves on when a partner rolls the ball.

Ladder Footwork

Ages 7 and up · 10 min · Physical · field

Quick, light feet for defense and dodging.

1. One foot in each square, then two feet.
2. Add side shuffles through the ladder.
3. Do each pattern 3 times.
4. Rest 30 seconds between patterns.

Coach's cue: Light feet, quick taps.

Bring: agility ladder or tape

Core Strength Circuit

Ages 7 and up · 10 min · Physical · indoors

A short core circuit for balance and power.

1. Plank for 20 to 30 seconds.
2. Dead bug, 10 reps each side.
3. Side plank, 15 to 20 seconds each side.
4. Repeat twice.

Coach's cue: Brace your belly, breathe.

Bring: mat

Skips and High Knees

Ages 7 and up · 8 min · Physical · field

Simple running drills that teach the knee lift and arm swing of sprinting.

1. Set cones 15 yards apart.
2. Skip down with big knee lift and swing your arms.
3. Come back with quick high knees.
4. Do 6 trips.

Coach's cue: Tall body, quick feet.

Bring: 2 cones

10-Yard Bursts

Ages 7 and up · 8 min · Physical · field

Short, sharp sprints from different starting positions.

1. Start standing, then kneeling, then lying on your front.
2. Sprint 10 yards on a clap.
3. Walk back.
4. Do 3 from each start.

Coach's cue: Get up and go; first step is everything.

Bring: 2 cones

Safety: Warm up first. Stop if a muscle feels tight.

Freeze Tag with Sticks

Ages 7 and up · 10 min · Physical · field

A tag game where you cradle a ball while you change speed and direction to dodge the tagger.

1. Mark a small square with cones.
2. Everyone cradles a ball; one player tags with a hand on the shoulder.
3. Tagged players freeze until a teammate taps their stick.
4. Play 4 rounds of 2 minutes.

Coach's cue: Change speed, change direction.

Bring: lacrosse sticks, balls, 4 cones, friends or family

Safety: Gentle hand taps only. Play on grass or turf.

Reaction Starts

Ages 7 and up · 8 min · Physical · field

React to a clap or a dropped ball and sprint forward a few yards.

1. Stand in a ready stance.
2. When a parent claps or drops a ball, sprint 5 yards.
3. Walk back.
4. Do 10 reps.

Coach's cue: Quick first step.

Bring: 2 cones, parent or partner

Safety: Warm up first. Stop if a muscle feels tight.

Animal Walks

Ages 7 and up · 8 min · Physical · field

Bear crawls, crab walks and frog hops for strength and body control.

1. Bear crawl 10 yards.
2. Crab walk 10 yards back.
3. Do 5 frog hops.
4. Do 3 rounds.

Coach's cue: Strong hands, slow and steady.

Bring: grass or soft floor

Safety: Use grass or a soft floor.

One-Leg Balance Catch

Ages 7 and up · 8 min · Physical · field

Stand on one leg and catch soft tosses to build balance and hand-eye control.

1. Stand on one leg holding your stick.
2. A parent tosses the ball gently.
3. Catch it without putting your foot down.
4. Do 10 catches on each leg, 2 rounds.

Coach's cue: Steady hips, soft hands.

Bring: lacrosse stick, soft ball, parent or partner

Shadow Step Tag

Ages 7 and up · 8 min · Physical · field

A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.

1. Pick a clear, sunny space with soft ground.
2. One person chases and tries to step on the other's shadow.
3. Swap roles every time someone is caught or every 30 seconds.
4. Rest and drink after every three rounds.

Coach's cue: Quick little steps, then go!

Bring: sunny yard or open space

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Traffic Light Start-and-Stop

Ages 7 and up · 8 min · Physical · field

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

1. Line up at one end of the yard; the caller stands at the other.
2. On "green" run fast toward the caller.
3. On "red" stop and freeze with soft knees.
4. Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Wake-Up Starts

Ages 7 and up · 8 min · Physical · field

Start a short run from lying, sitting or kneeling, the way an animal jumps up when it wakes. Race only your own clock.

1. Set two markers about 10 big steps apart.
2. Lie on your tummy, sit or kneel behind the first marker.
3. On "go" get up as fast as you can and run past the second marker.
4. Walk back slowly; do 6 to 8 starts, trying a new start position each time.

Coach's cue: Pop up and push the ground away.

Bring: two cones or markers

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Tall Marching and Skipping

Ages 7 and up · 6 min · Physical · field

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

1. March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
2. Now skip the same distance, staying tall.
3. Try a quiet skip and then a high, bouncy skip.
4. Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Mirror Me Partners

Ages 7 and up · 6 min · Physical · field

Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.

1. Stand facing a partner about two big steps apart.
2. The leader moves side to side, forward and back, crouches or claps.
3. The mirror copies as fast as they can.
4. Swap every 30 seconds.

Coach's cue: Eyes on the belly button, quick feet.

Bring: partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Color Call Cones

Ages 7 and up · 8 min · Physical · field

A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.

1. Set four colored cones about 4 big steps from a middle spot.
2. Stand in the middle in a ready stance.
3. When a color is called, run to touch it and come back.
4. Do 10 calls, rest, then 10 more.

Coach's cue: Ready feet, go on the call.

Bring: four cones of different colors

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Zigzag Path Run

Ages 7 and up · 8 min · Physical · field

Weave in and out of markers set in a zigzag, getting low to turn around each one.

1. Set 6 markers in a zigzag line, about 3 steps apart.
2. Run to each marker and turn around it toward the next.
3. Bend your knees and take small steps as you turn.
4. Walk back; do 6 runs.

Coach's cue: Get low to turn.

Bring: 6 cones or shoes

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Stop and Freeze Game

Ages 7 and up · 8 min · Physical · field

Move around the yard in different ways and freeze on a signal in a strong, balanced stop.

1. Jog, skip or gallop around the space.
2. When the music stops or someone claps, stop in two or three steps.
3. Freeze with knees bent, feet apart, chest up.
4. Play 10 rounds, changing how you move each time.

Coach's cue: Brakes on, knees bent.

Bring: open space, music (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Puddle Jumping

Ages 7 and up · 8 min · Physical · field

Pretend lines or towels are puddles and jump over them with two feet, landing quietly like a cat.

1. Lay out 5 or 6 "puddles" of different sizes.
2. Jump over each one with two feet.
3. Land quietly with bent knees.
4. Go through the course 4 times, making the puddles wider if it feels easy.

Coach's cue: Swing the arms, land like a cat.

Bring: chalk, rope or towels

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Hopscotch Course

Ages 7 and up · 10 min · Physical · field

Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.

1. Draw a hopscotch grid.
2. Toss a marker into a square.
3. Hop and jump through the grid, skipping the square with the marker.
4. Play 10 turns, taking turns with a family member.

Coach's cue: Light and bouncy.

Bring: chalk or tape

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Freeze-Landing Jumps

Ages 7 and up · 6 min · Physical · field

Jump forward and freeze on landing like a statue. The first step of every jumping skill is a safe landing.

1. Stand with feet hip-width apart.
2. Swing your arms and jump forward a small distance.
3. Land on both feet, knees bent and over your toes, and freeze for 3 seconds.
4. Do 10 jumps.

Coach's cue: Quiet feet, frozen statue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soft Ball Push Toss

Ages 7 and up · 8 min · Physical · field

Push a big soft ball from your chest to a partner or wall as hard as you can. Teaches using legs and arms together.

1. Hold the ball at your chest with both hands.
2. Bend your knees a little, then push up and out.
3. Push the ball to a partner or a wall.
4. Do 15 pushes.

Coach's cue: Legs, then arms, push!

Bring: large soft ball or beach ball, partner or wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Bear Crawl Trail

Ages 7 and up · 6 min · Physical · field

Crawl like a bear on hands and feet along a trail. Builds arm, shoulder and tummy strength through play.

1. Set a start and finish 10 steps apart.
2. Get on hands and feet, knees just off the ground.
3. Crawl forward with a flat back, then backward.
4. Do 4 trips.

Coach's cue: Flat back like a table.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Crab Walk Path

Ages 7 and up · 6 min · Physical · field

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

1. Sit, place hands behind you and feet in front.
2. Lift your hips off the ground.
3. Walk forward, backward and sideways along a path.
4. Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Wall Push-Up Countdown

Ages 7 and up · 5 min · Physical · indoors

Push-ups against a wall teach the right shape before ever going to the floor.

1. Stand an arm's length from a wall with hands at shoulder height.
2. Bend your elbows to bring your chest toward the wall, body straight.
3. Push back while counting down from 10.
4. Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Chair Sit-and-Stand

Ages 7 and up · 5 min · Physical · indoors

Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coach's cue: Slow down, fast up.

Bring: sturdy chair or bench

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Follow the Leader Jog

Ages 7 and up · 10 min · Physical · field

Take turns leading a jog around the yard or park with skips, side steps and silly walks mixed in.

1. Pick a leader; everyone follows in a line.
2. The leader changes the movement every 30 seconds.
3. Swap leaders every 2 minutes.
4. Keep going for 8 to 10 minutes with walking breaks.

Coach's cue: Keep moving, have fun.

Bring: open space or park

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Backyard Treasure Hunt Run

Ages 7 and up · 12 min · Physical · field

A grown-up hides small treasures around the yard; run to find them and bring them back one at a time.

1. Hide 10 to 15 small objects in safe spots.
2. Run out, find one treasure and bring it back to base.
3. Keep going until all are found.
4. Then hide them for someone else.

Coach's cue: One at a time, keep moving.

Bring: small objects to hide

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Rope Skipping Rhymes

Ages 7 and up · 8 min · Physical · field

Skip rope to a rhyme or song with breaks. Builds stamina, rhythm and springy feet.

1. Skip to a rhyme or song for 30 seconds.
2. Rest for 30 seconds.
3. Try a new rhyme or a new step each round.
4. Do 8 rounds.

Coach's cue: Small jumps, steady beat.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rescue Tag

Ages 7 and up · 10 min · Physical · field

A tag game where frozen players are freed by a teammate. Everyone keeps moving and helping.

1. One or two people are chasers.
2. When tagged, freeze with arms out.
3. Anyone free can rescue a frozen player by a high five.
4. Swap chasers every 2 minutes.

Coach's cue: Help a friend, keep moving.

Bring: open space, 3 or more players

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Flamingo Stand Count

Ages 7 and up · 5 min · Physical · indoors

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Tightrope Line Walk

Ages 7 and up · 6 min · Physical · field

Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.

1. Lay a rope or draw a line about 4 yards long.
2. Walk heel to toe along it.
3. Then walk backward, then on tiptoes.
4. Do 3 trips each way.

Coach's cue: Arms out, slow steps.

Bring: rope, tape or chalk line

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Statue Freeze Dance

Ages 7 and up · 8 min · Physical · indoors

Dance to music and freeze in a balance pose when it stops, sometimes on one foot.

1. Play music and dance around.
2. When it stops, freeze in a pose.
3. The caller may say "one foot" or "tiptoes" for the next freeze.
4. Play 10 rounds.

Coach's cue: Freeze like stone.

Bring: music

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Pillow Path Balance

Ages 7 and up · 8 min · Physical · field

Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.

1. Lay cushions in a path on a soft floor or grass.
2. Step from cushion to cushion.
3. Try it slowly, then on one foot per cushion.
4. Do 5 trips.

Coach's cue: Soft knees, steady steps.

Bring: cushions or pillows

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Short Sprints

Ages 11 and up · 12 min · Physical · field

Build quick acceleration over 10 to 20 yards.

1. Set cones 10 and 20 yards apart.
2. Sprint to the far cone and walk back.
3. Do 8 sprints with full rest.
4. Cradle a stick while you sprint on the last 2.

Coach's cue: Pump your arms and stay tall.

Bring: cones

Safety: Warm up first. Stop if a muscle feels tight.

Zigzag Dodge Run

Ages 11 and up · 10 min · Physical · field

Carry the ball through a zigzag at speed, planting hard at each cone.

1. Set 6 cones in a zigzag 5 yards apart.
2. Cradle through, switching hands at each cone.
3. Sprint the last 10 yards.
4. Do 6 runs.

Coach's cue: Plant, switch, explode.

Bring: lacrosse stick, ball, 6 cones

Safety: Warm up first. Stop if a muscle feels tight.

Single-Leg Hops

Ages 11 and up · 8 min · Physical · field

Hop on one leg over a line to build ankle strength and balance.

1. Hop side to side over a line 10 times on one leg.
2. Then hop forward and back 10 times.
3. Switch legs.
4. Do 3 rounds.

Coach's cue: Land softly and stay tall.

Bring: line or 4 cones

Safety: Stop if your ankle or knee hurts.

Push and Pull Circuit

Ages 11 and up · 12 min · Physical · indoors

Balance pushing and pulling strength for a strong upper body.

1. Do 8 push-ups.
2. Do 8 band rows or bar rows.
3. Hold a plank for 20 seconds.
4. Rest 45 seconds; do 4 rounds.

Coach's cue: Squeeze your shoulder blades on every row.

Bring: resistance band or low bar

V-Cut and Catch

Ages 11 and up · 10 min · Physical · field

Make a sharp V-cut to get free and catch a pass on the run.

1. Jog toward a cone, plant and push off your outside foot.
2. Burst away and show your stick as a target.
3. Catch the pass and keep running.
4. Do 10 to each side.

Coach's cue: Sell it, plant, burst.

Bring: lacrosse stick, ball, cone, partner

Safety: Warm up first. Stop if a muscle feels tight.

Power Skips

Ages 11 and up · 10 min · Physical · field

Skip for height, then for distance, to build springy legs.

1. Skip 20 yards, driving your knee up high.
2. Walk back.
3. Skip 20 yards for distance.
4. Do 4 of each.

Coach's cue: Knee up, big arm swing.

Bring: 2 cones, grass or turf

Safety: Land softly on grass or turf with your knees over your toes. Stop if your knees or ankles hurt.

Stop on a Dime

Ages 11 and up · 10 min · Physical · field

Run, then stop in two steps in a low, balanced stance that protects your knees.

1. Jog 10 yards, then speed up.
2. Stop in two short steps with your knees bent over your toes.
3. Hold 2 seconds and stay balanced.
4. Do 10 stops.

Coach's cue: Low hips, knees over toes.

Bring: 2 cones

Safety: Keep your knees in line with your toes, not caving in. Warm up first.

Wall Lean Drives

Ages 11 and up · 8 min · Physical · field

Learn the leaning body position of a fast start by driving your knees while leaning into a wall.

1. Lean into a wall with straight arms, body in a straight line from head to heel.
2. Lift one knee to hip height with the toes pulled up.
3. Switch legs on a clap: 1 switch, then 2, then 3 quick switches.
4. Do 4 sets of 3 switches, resting between sets.

Coach's cue: Straight line, push the ground back.

Bring: wall

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Lean-and-Go Starts

Ages 11 and up · 10 min · Physical · field

Stand tall, lean forward until you must step, and turn that fall into a quick 10-yard acceleration.

1. Stand tall with feet together at a cone.
2. Lean forward from the ankles, body straight.
3. When you start to tip, drive out with short, powerful steps for 10 yards.
4. Walk back; do 6 to 8 starts with full rest.

Coach's cue: Lean from the ankles, punch the knees.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Knee-Drive Skip Rhythm

Ages 11 and up · 8 min · Physical · field

The A-skip trains the knee drive and foot strike of fast running in a slower, controlled rhythm.

1. Skip forward, driving one knee up as the other foot strikes under your hip.
2. Pull the toes up and strike the ground with the ball of the foot.
3. Keep elbows bent and arms swinging cheek to hip.
4. Do 4 lengths of 15 yards, walking back.

Coach's cue: Up, down, under the hip.

Bring: cones

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Gradual Build-Up Runs

Ages 11 and up · 10 min · Physical · field

Build smoothly from a jog to fast running over 40 yards, staying relaxed. Teaches speed without straining.

1. Mark 40 yards.
2. Jog the first 10, run steady the next 10, run fast the last 20.
3. Keep your face, hands and shoulders loose.
4. Walk back; do 4 to 6 runs.

Coach's cue: Fast and loose, not tight and hard.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Brake and Stick

Ages 11 and up · 10 min · Physical · field

Learn to slow down safely: jog or run to a line and stop within three steps in a low, balanced position.

1. Mark a start cone and a stop line 10 yards away.
2. Run to the line and stop in three steps.
3. Finish with hips back, knees over toes, chest up; hold for 2 seconds.
4. Do 8 reps, building speed only when the stop stays controlled.

Coach's cue: Hips back, knees over toes.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Shuffle to Crossover Run

Ages 11 and up · 10 min · Physical · field

Side-shuffle a few steps, then turn the hips and cross over into a forward run. Practices smooth changes of movement.

1. Start side-on at a cone in a ready stance.
2. Shuffle 3 steps without crossing your feet.
3. On a clap, turn your hips and run forward 5 yards.
4. Do 5 each way.

Coach's cue: Hips turn first, feet follow.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Four-Corner Box Drill

Ages 11 and up · 10 min · Physical · field

Move around a small square using a different movement on each side: run forward, shuffle, backpedal, shuffle.

1. Set a square of cones 5 yards apart.
2. Run forward up the first side, shuffle across the top.
3. Backpedal down the far side, shuffle back to the start.
4. Do 3 each direction with rest between.

Coach's cue: Plant outside foot, stay low.

Bring: 4 cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Point-and-Go Reaction

Ages 11 and up · 10 min · Physical · field

A partner points left, right, forward or back and you move that way 3 yards and back. Trains reacting to what you see.

1. Stand in a ready stance facing your partner.
2. Your partner points in a direction with no warning.
3. Move 3 yards that way and return to the middle.
4. Do sets of 6 points; swap roles.

Coach's cue: See it, then go.

Bring: partner, cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Snap-Down to Stick

Ages 11 and up · 8 min · Physical · field

Rise onto your toes with arms up, then snap down into a quick athletic landing. The safest way to learn to absorb force.

1. Stand tall and rise onto your toes with arms high.
2. Quickly drop your arms and hips into a quarter squat on flat feet.
3. Hold the landing: knees over toes, chest up, for 2 seconds.
4. Do 3 sets of 5.

Coach's cue: Snap and stick, quiet feet.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Broad Jump and Hold

Ages 11 and up · 10 min · Physical · field

Jump forward as far as you can with control and hold the landing. Distance only counts if you stick it.

1. Stand with toes at a line.
2. Swing your arms back, then forward as you jump out.
3. Land on both feet and hold for 2 seconds without stepping.
4. Do 3 sets of 3 with full rest; note your best stuck jump.

Coach's cue: Swing, jump, stick.

Bring: soft ground, tape measure (optional)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Springy Ankle Pogo Series

Ages 11 and up · 6 min · Physical · field

Small, quick, springy hops using stiff ankles. Builds the bounce in running and jumping.

1. Stand tall with soft knees and arms relaxed.
2. Hop on the balls of your feet with quick, small bounces.
3. Keep the knees almost still; the ankles do the work.
4. Do 3 sets of 10 hops with rest.

Coach's cue: Hot ground, quick bounce.

Bring: soft ground or mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Light Ball Chest Throws

Ages 11 and up · 10 min · Physical · field

Throw a light weighted ball from your chest into a wall with a step. Builds whole-body power safely.

1. Stand 2 to 3 yards from a solid wall.
2. Hold the ball at your chest, step forward and push it hard into the wall.
3. Catch it on the rebound or let it drop.
4. Do 3 sets of 6.

Coach's cue: Step and push through the wall.

Bring: light ball of 1 to 2 kg (2 to 4 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Bodyweight Squat Pattern

Ages 11 and up · 8 min · Physical · indoors

Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.

1. Feet shoulder-width, toes slightly out.
2. Push hips back and bend the knees, keeping heels flat.
3. Go as low as you can with a flat back, then stand up.
4. Do 3 sets of 8 to 10, slowly.

Coach's cue: Knees follow the toes.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Stick Hip Hinge

Ages 11 and up · 8 min · Physical · indoors

Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.

1. Hold a stick along your spine touching head, upper back and tailbone.
2. Soften the knees and push your hips back.
3. Keep all three touch points on the stick as you lean forward.
4. Stand up by squeezing your hips forward; do 3 sets of 8.

Coach's cue: Hips back, stick stays on.

Bring: broomstick or dowel

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Split Squat Basics

Ages 11 and up · 8 min · Physical · indoors

With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.

1. Step one foot forward into a long stance.
2. Lower your back knee toward the ground, trunk tall.
3. Keep the front knee over the middle of the foot.
4. Push back up; do 2 sets of 8 each leg.

Coach's cue: Straight down, straight up.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Incline Push-Up Progression

Ages 11 and up · 8 min · Physical · indoors

Push-ups with hands on a bench, moving lower as you get stronger, until floor push-ups are clean.

1. Place hands on a bench, body straight from head to heel.
2. Lower your chest to the bench with elbows at about 45 degrees.
3. Push back up without the hips sagging.
4. Do 3 sets of 8; move to a lower surface when all are clean.

Coach's cue: Body like a plank, elbows in.

Bring: bench, step or sturdy table

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Talk-Test Steady Run

Ages 11 and up · 20 min · Physical · field

Run steadily at a pace where you can still talk in sentences. This is how an aerobic base is built.

1. Warm up by walking for 3 minutes.
2. Run at a pace where you can say a full sentence.
3. If you cannot talk, slow down or walk.
4. Keep going for 12 to 15 minutes, then walk 2 minutes.

Coach's cue: If you can talk, the pace is right.

Bring: safe route or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cone Circuit Intervals

Ages 11 and up · 15 min · Physical · field

Run around a cone circuit for 30 seconds, then walk for 30. Builds fitness in short, manageable bursts.

1. Set a loop of cones about 40 yards around.
2. Run the loop at a strong, steady pace for 30 seconds.
3. Walk for 30 seconds.
4. Do 2 blocks of 6 rounds with 2 minutes rest between.

Coach's cue: Steady effort, easy walk.

Bring: cones

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Pick-a-Landmark Speed Play

Ages 11 and up · 15 min · Physical · field

Mix easy jogging with short faster bits whenever you choose, like to the next tree. Fitness through play.

1. Jog easily for 3 minutes.
2. Pick a landmark and run a bit faster to it.
3. Jog easily until you feel ready again.
4. Repeat for 12 to 15 minutes.

Coach's cue: Pick a tree, go, then recover.

Bring: park or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cross-Training Ride or Swim

Ages 11 and up · 30 min · Physical · pool

Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.

1. Choose a ride on a safe path with a helmet, or a supervised swim.
2. Go at a steady, chatty pace.
3. Keep going for 20 to 30 minutes with breaks as needed.
4. Note how you felt for next time.

Coach's cue: Steady and enjoyable.

Bring: bike and helmet, or pool with a lifeguard

Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching. Stop if you feel unwell.

Star Reach Balance

Ages 11 and up · 8 min · Physical · indoors

Stand on one leg and reach the other foot out to the front, side and back, like the points of a star.

1. Stand on one leg in the middle of three taped lines.
2. Reach the other foot along each line as far as you can and tap lightly.
3. Return to the middle without touching down between reaches.
4. Do 3 rounds on each leg.

Coach's cue: Hips level, knee over toes.

Bring: tape or chalk

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Hop and Hold

Ages 11 and up · 8 min · Physical · field

Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.

1. Stand on one leg.
2. Hop a short distance forward.
3. Land softly and hold for 3 seconds, knee over toes.
4. Do 2 sets of 5 each leg.

Coach's cue: Stick it like glue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Eyes-Closed Stand

Ages 11 and up · 5 min · Physical · indoors

Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.

1. Stand on one leg near a wall.
2. Find your balance, then close your eyes.
3. Hold as long as you can, up to 30 seconds.
4. Do 3 tries each leg and note your best.

Coach's cue: Small ankle moves, still body.

Bring: wall nearby

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Side Plank Build

Ages 11 and up · 6 min · Physical · indoors

Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.

1. Lie on your side, elbow under your shoulder.
2. Lift your hips so the body is in a straight line (start from the knees).
3. Hold 15 to 20 seconds.
4. Do 3 each side; move to the feet when it is easy.

Coach's cue: Straight line, breathe.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Clearing Sprints

Ages 14 and up · 12 min · Physical · field

Sprint 40 yards while cradling, the way a defender clears the ball upfield.

1. Scoop a ground ball at the start.
2. Sprint 40 yards cradling with one hand.
3. Rest 90 seconds.
4. Do 6 sprints.

Coach's cue: Stick upright, eyes upfield.

Bring: lacrosse stick, ball, 2 cones

Safety: Warm up first. Stop if a muscle feels tight.

Chase-Down Angles

Ages 14 and up · 12 min · Physical · field

Catch a runner with a head start by taking the right angle.

1. Your partner starts 5 yards ahead and to the side, running to a far cone.
2. Take an angle to reach the cone first.
3. Rest fully between reps.
4. Do 8, swapping roles.

Coach's cue: Run to where they will be.

Bring: 4 cones, partner

Safety: Warm up first. Stop if a muscle feels tight.

Lateral Bounds and Stick

Ages 14 and up · 10 min · Physical · field

Jump sideways from one leg to the other and freeze the landing.

1. Bound sideways off your right leg and land on your left.
2. Hold the landing for 2 seconds.
3. Bound back.
4. Do 4 sets of 6 each way.

Coach's cue: Stick the landing like a statue.

Bring: flat surface

Safety: Use a non-slip surface. Stop if your knees hurt.

Fast Break Runs

Ages 14 and up · 15 min · Tactical · field

Sprint into a 4-on-3 fast break shape and finish with a shot, the way games flip from defense to attack.

1. Start at midfield with three teammates.
2. Sprint to set a four-player box near the goal.
3. Move the ball quickly and shoot within 8 seconds.
4. Rest 90 seconds; do 6 breaks.

Coach's cue: Sprint to your spot, ball moves fast.

Bring: lacrosse sticks, balls, goal, 4 or more players

Safety: Warm up first. Stop if a muscle feels tight.

Partner Band Starts

Ages 14 and up · 10 min · Physical · field

Sprint against light band resistance for 5 yards, then run free for 10 more.

1. A partner holds a band around your waist.
2. Drive 5 yards against light pressure.
3. They let go smoothly; sprint 10 more yards.
4. Do 6 reps with full rest.

Coach's cue: Lean, drive, stay tall when free.

Bring: light resistance band, partner, 2 cones

Safety: Light resistance only, and the partner lets go smoothly. Warm up first.

Rotational Power Throws

Ages 14 and up · 12 min · Physical · field

Throw a light medicine ball against a wall with a hip turn, the same twist as a shot.

1. Stand sideways 2 yards from a wall.
2. Turn your hips and throw the ball into the wall.
3. Catch it and repeat.
4. Do 3 sets of 8 on each side.

Coach's cue: Hips first, then arms.

Bring: light medicine ball, solid wall

Safety: Use a light ball (2 to 4 kg). Throw only at a solid wall.

Landing and Cut Control

Ages 14 and up · 12 min · Physical · field

Jump, land softly and cut at an angle to build safe changes of direction.

1. Jump forward off two feet.
2. Land softly with your knees over your toes.
3. Cut at a 45-degree angle and run 5 yards.
4. Do 4 sets of 4 to each side.

Coach's cue: Soft land, then cut.

Bring: 2 cones, grass or turf

Safety: Land softly on grass or turf with your knees over your toes. Stop if your knees or ankles hurt.

Two-Point Stance Accelerations

Ages 14 and up · 12 min · Physical · field

From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.

1. Stand with one foot forward, weight on the front foot, opposite arm forward.
2. Drive out with low, powerful pushes for 10 to 20 yards.
3. Rise gradually to upright running by the end.
4. Rest 60 to 90 seconds; do 5 to 6 reps and time against your own best.

Coach's cue: Push, push, rise.

Bring: cones, stopwatch (optional)

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Flying Twenty Run

Ages 14 and up · 15 min · Physical · field

Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.

1. Mark a 20-yard build-up zone and a 20-yard timed zone.
2. Build smoothly; reach top speed as you enter the timed zone.
3. Hold relaxed top speed to the end, then slow down over 20 yards.
4. Rest 2 to 3 minutes; do 3 to 4 reps. Compare only with your own times.

Coach's cue: Tall hips, quick feet, relaxed face.

Bring: cones, stopwatch

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Partner Band Resisted Starts

Ages 14 and up · 12 min · Physical · field

A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.

1. Loop the band around your hips; your partner holds the ends behind you.
2. Your partner gives light tension, enough to lean into, not to stop you.
3. Drive forward with short, strong steps for 10 yards; your partner walks behind.
4. Do 5 reps, then 2 free starts without the band.

Coach's cue: Lean in, punch the knees.

Bring: long resistance band or belt, partner

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Gentle Hill Accelerations

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

1. Find a gentle, even grassy slope.
2. Run up it for 8 to 10 seconds at strong effort.
3. Walk all the way back down; that is your rest.
4. Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Five-Ten-Five Technique Rehearsal

Ages 14 and up · 12 min · Physical · field

Practice the 5-10-5 pattern with clean, low turns before ever timing it. Then time a few and beat only your own best.

1. Set three cones in a line, 5 yards apart; start at the middle one.
2. Run 5 yards right, touch the line with your outside hand, turn low.
3. Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
4. Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coach's cue: Low turn, push off the outside foot.

Bring: 3 cones, stopwatch

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Reactive Gate Chase

Ages 14 and up · 12 min · Physical · field

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

1. Set 4 gates (two cones each) across a 10-yard line.
2. Your partner jogs and fakes, then runs through one gate.
3. You mirror from 3 yards away and try to arrive together.
4. Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Angled Cuts at 45 and 90 Degrees

Ages 14 and up · 12 min · Physical · field

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

1. Set a cone 8 yards ahead; run to it at controlled speed.
2. Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
3. Repeat with a 90-degree cut.
4. Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

T-Pattern Footwork

Ages 14 and up · 12 min · Physical · field

Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.

1. Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
2. Run forward, shuffle left, shuffle right across, shuffle back to the middle.
3. Backpedal to the start.
4. Do 4 to 6 reps with full rest; time a few against your own best.

Coach's cue: Stay square, quick feet.

Bring: 4 cones, stopwatch (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Low Box Jump-Ups

Ages 14 and up · 12 min · Physical · field

Jump onto a low, solid box and land softly, then step down. Trains power with low landing force.

1. Stand an arm's length from the box.
2. Swing the arms and jump onto the box, landing softly in a quarter squat.
3. Stand tall, then step down one foot at a time.
4. Do 3 sets of 4 with full rest.

Coach's cue: Land quiet, step down.

Bring: low, stable box or step (30 cm or lower)

Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.

Side-to-Side Bound and Freeze

Ages 14 and up · 10 min · Physical · field

Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.

1. Stand on your right leg.
2. Push sideways and land on your left leg.
3. Hold for 2 seconds: knee over toes, hips level.
4. Bound back; do 3 sets of 4 each way.

Coach's cue: Push wide, land still.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rotational Wall Throws

Ages 14 and up · 10 min · Physical · field

Turn and throw a light ball sideways into a wall. Trains power that starts in the legs and passes through the trunk.

1. Stand side-on to a wall, 2 yards away.
2. Hold the ball at your hip away from the wall.
3. Turn your hips and throw the ball into the wall.
4. Do 3 sets of 5 each side.

Coach's cue: Hips turn, arms follow.

Bring: light ball of 1 to 3 kg (2 to 6 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Mini Hurdle Rebound Hops

Ages 14 and up · 12 min · Physical · field

Hop over a line of low hurdles with quick, springy contacts. Only once landings are solid.

1. Set low hurdles about a stride apart.
2. Hop over each one on two feet with quick, short contacts.
3. Keep arms driving and the trunk tall.
4. Do 4 runs through the line, with full rest. Keep total hops under 60 for the day.

Coach's cue: Off the ground fast.

Bring: 4 to 6 low mini hurdles or rolled towels (15 cm)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Goblet Squat with Light Load

Ages 14 and up · 12 min · Physical · field

Hold a light weight at your chest and squat with perfect form. Load is added only when every rep looks the same.

1. Hold a light weight against your chest.
2. Squat down between your knees, heels flat, chest up.
3. Pause at the bottom for 1 second, then stand.
4. Do 3 sets of 8; add weight only with your coach, never to failure.

Coach's cue: Chest proud, knees out.

Bring: light dumbbell or kettlebell

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Hinge Reach

Ages 14 and up · 10 min · Physical · indoors

Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.

1. Stand on one leg with a soft knee.
2. Hinge forward as the other leg reaches straight back, hips level.
3. Reach down toward the shin, then return to standing.
4. Do 3 sets of 6 each leg; hold a light weight only once the shape is solid.

Coach's cue: Hips square, long line.

Bring: light dumbbell (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Rear-Foot Elevated Split Squat

Ages 14 and up · 12 min · Physical · field

A split squat with the back foot on a bench. Strong single-leg work that needs little load.

1. Rest the top of your back foot on a knee-high bench.
2. Lower straight down until the front thigh is about level.
3. Keep the front knee tracking over the foot.
4. Push up; do 3 sets of 6 each leg.

Coach's cue: Front heel heavy.

Bring: bench or step, light dumbbells (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Push-Up and Band Row Pairs

Ages 14 and up · 12 min · Physical · indoors

Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.

1. Do 8 to 10 clean floor push-ups.
2. Anchor a band at chest height and step back.
3. Row the band to your ribs, squeezing your shoulder blades.
4. Do 3 rounds of both, resting 60 seconds.

Coach's cue: Push tall, pull shoulders back.

Bring: resistance band, sturdy anchor

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Assisted Hamstring Lowers

Ages 14 and up · 8 min · Physical · field

Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.

1. Kneel on a mat; a partner holds your ankles firmly.
2. Keep a straight line from knees to head.
3. Lower forward as slowly as you can, catching yourself with your hands.
4. Push back up with your hands; do 2 sets of 4.

Coach's cue: Slow and straight.

Bring: partner, mat

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Tempo Run Blocks

Ages 14 and up · 25 min · Physical · field

Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.

1. Jog 5 minutes to warm up.
2. Run 4 minutes at a pace you can hold but cannot chat at.
3. Jog 2 minutes easy.
4. Do 3 blocks, then jog and walk 5 minutes.

Coach's cue: Comfortably hard, not all out.

Bring: field or track

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Repeat Run Intervals

Ages 14 and up · 20 min · Physical · field

Short, strong runs with equal rest, like the stop-start effort of most games.

1. Warm up for 5 minutes.
2. Run hard but controlled for 60 seconds.
3. Walk or jog slowly for 60 seconds.
4. Do 6 to 8 reps; stop early if your pace falls apart.

Coach's cue: Same pace every rep.

Bring: field or track, stopwatch

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Six-Station Circuit

Ages 14 and up · 20 min · Physical · field

Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.

1. Set six stations in a loop.
2. Work 40 seconds at each with 20 seconds to move to the next.
3. Rest 2 minutes after the full loop.
4. Do 2 or 3 loops.

Coach's cue: Good form while tired.

Bring: cones, mat

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Long Easy Day

Ages 14 and up · 30 min · Physical · field

A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.

1. Choose a run, hike or ride you enjoy.
2. Keep the effort easy: you can talk the whole time.
3. Go for 25 to 30 minutes.
4. Finish with a walk and a drink.

Coach's cue: Easy means easy.

Bring: safe route

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Single-Leg Catch and Hold

Ages 14 and up · 10 min · Physical · field

Balance on one leg while a partner tosses a ball to different sides. Catch and throw back without touching down.

1. Stand on one leg facing a partner 3 yards away.
2. Your partner tosses high, low, left and right.
3. Catch and return without the other foot touching down.
4. Do 10 tosses per leg, 2 rounds.

Coach's cue: Stable leg, soft hands.

Bring: ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Multi-Direction Hop and Stick

Ages 14 and up · 10 min · Physical · field

Hop on one leg forward, sideways and diagonally across a cross and freeze each landing.

1. Mark a cross on the ground.
2. Hop forward over the line and stick for 2 seconds.
3. Hop sideways, back and diagonally, sticking each one.
4. Do 2 rounds per leg.

Coach's cue: Land, freeze, then go.

Bring: tape cross on the floor

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Partner Nudge Balance

Ages 14 and up · 8 min · Physical · field

Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.

1. Stand on one leg on a folded mat.
2. Your partner gives small, gentle pushes from different sides.
3. Stay steady without hopping.
4. Do 3 rounds of 20 seconds per leg.

Coach's cue: Absorb and recover.

Bring: partner, folded mat or pad

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Plank Shoulder Taps

Ages 14 and up · 6 min · Physical · indoors

In a high plank, tap each shoulder with the opposite hand without letting the hips rock.

1. Hold a push-up position with feet a little apart.
2. Lift one hand to tap the opposite shoulder.
3. Keep the hips still.
4. Do 3 sets of 10 taps.

Coach's cue: Hips still as a table.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Prep-and-Protect Warm-Up Sequence

Ages 14 and up · 15 min · Physical · field

A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.

1. Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
2. Squats, side planks and hamstring lowers: 1 set each, 3 minutes.
3. Snap-downs and hops with stuck landings: 3 minutes.
4. Controlled cuts and build-up runs: 4 minutes.

Coach's cue: Every rep, knees over toes.

Bring: cones, mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Defensive Stance and Breakdown

Ages 7 and up · 8 min · Technical · court

Get into a low, balanced stance with your stick out in front.

1. Sprint 5 yards to a cone and break down into short choppy steps.
2. Hold your stick out, top hand at chest height.
3. Shuffle 3 yards each way.
4. Do 10 reps.

Coach's cue: Hips low, stick in the passing lane.

Bring: lacrosse stick, 4 cones

Poke Check Accuracy

Ages 7 and up · 8 min · Technical · field

Practice a quick, straight poke at a target without lunging.

1. Stand a stick-length from a cone at hand height.
2. Slide the stick through your top hand to poke the target.
3. Recover to your stance after each poke.
4. Do 30 pokes.

Coach's cue: Poke and recover; feet stay under you.

Bring: lacrosse stick, cone or target

Mirror the Dodger

Ages 7 and up · 8 min · Tactical · court

Copy a partner's moves in a lane with your stick out, staying between them and the goal.

1. Face a partner in a lane 5 yards wide.
2. They walk or jog side to side.
3. Shuffle to stay in front with your stick out.
4. Do 6 rounds of 20 seconds, then swap.

Coach's cue: Hips square, stay in front.

Bring: lacrosse stick, partner, 4 cones

Safety: No checking. Footwork only.

Goalie Ready and Track

Ages 7 and up · 8 min · Technical · field

For goalies: get set and track soft tosses into your stick.

1. Stand in front of the goal with your stick head up by your shoulder.
2. A parent tosses soft balls to different spots.
3. Step to the ball with your top hand and stick together.
4. Do 30 tosses.

Coach's cue: Watch it into your pocket.

Bring: goalie stick, soft balls, parent or partner

Safety: Goalies wear a helmet, throat guard, chest protector and gloves. Start with soft balls and slow shots.

Approach and Breakdown

Ages 7 and up · 8 min · Physical · indoors

Take three steps toward an imaginary attacker, then break down into short, choppy steps and a low stance.

1. Start 3 steps from a wall.
2. Step toward it with quick steps.
3. Break down: short, choppy steps, hips low, hands out.
4. Freeze in your stance; walk back and do 10.

Coach's cue: Fast in, break down, stay low.

Bring: none

Safety: Land softly with knees over toes on a non-slip floor. Stop if your knees or ankles hurt.

Defensive Footwork

Ages 11 and up · 10 min · Tactical · field

Stay between your player and the goal.

1. Face a partner in a 10-yard channel.
2. Shuffle without crossing your feet and keep your stick up.
3. Force them toward your help, not toward the goal.
4. Do 8 reps, then switch.

Coach's cue: Hips low, feet quick, stay goal-side.

Bring: stick, cones, partner

Approach and Recover

Ages 11 and up · 12 min · Tactical · field

Close out on a ball carrier under control, then recover when they pass.

1. Sprint out to your partner and break down 2 yards away.
2. They pass or fake; drop back to help position.
3. Repeat from the other side.
4. Do 12 reps.

Coach's cue: Close fast, arrive slow.

Bring: lacrosse stick, 4 cones, partner

Safety: Wear the gear your rules require for any partner drill. Boys: NOCSAE helmet, mouthguard, gloves, arm pads and ND200 shoulder pads. Girls: SEI-certified F3077 eyewear and a mouthguard.

Steer the Dodger to the Weak Hand

Ages 11 and up · 12 min · Tactical · field

Set your body to push a dodger toward their weaker hand and away from the middle.

1. Your partner carries the ball with their strong hand.
2. Set up half a body toward their strong side.
3. Shuffle and turn them toward their weaker hand.
4. Do 8 reps each.

Coach's cue: Take away the strong hand.

Bring: lacrosse stick, ball, partner, cones

Safety: Wear the gear your rules require for any partner drill. Boys: NOCSAE helmet, mouthguard, gloves, arm pads and ND200 shoulder pads. Girls: SEI-certified F3077 eyewear and a mouthguard.

Stick Check Basics

Ages 11 and up · 10 min · Technical · field

Learn a short, controlled check aimed at the stick, the way your age group rules allow.

1. A partner holds a stick still at waist height.
2. Tap their stick head down and away with a short motion.
3. Recover to your stance after each check.
4. Do 20 checks, then try at walking pace.

Coach's cue: Short, down and away.

Bring: lacrosse stick, partner, coach

Safety: Only with a coach. Check the stick, down and away, never near the head. Boys: no body checking before 14U. Girls: no body checking at any age, and stick checks follow your age group rules.

Goalie Arc Steps

Ages 11 and up · 10 min · Technical · field

For goalies: step around your arc so you stay between the ball and the middle of the goal.

1. Put cones in a half circle 3 feet in front of the goal.
2. A partner walks the ball from one side to the other.
3. Step along the arc to stay lined up with the ball.
4. Do 6 trips.

Coach's cue: Ball, you, middle of the goal.

Bring: goalie stick, goal, 5 cones, partner

Safety: Goalies wear a helmet, throat guard, chest protector and gloves. Start with soft balls and slow shots.

Slide and Recover

Ages 14 and up · 12 min · Tactical · field

Leave your player to stop the ball, then rotate back as teammates cover.

1. Play 3 attackers against 3 defenders in a small box.
2. When one attacker beats their defender, the nearest defender slides.
3. The third defender covers the open player.
4. Play 6 rounds of 1 minute.

Coach's cue: Call "slide" loudly and go.

Bring: lacrosse stick, cones, 4 or more players

Safety: Wear the gear your rules require for any partner drill. Boys: NOCSAE helmet, mouthguard, gloves, arm pads and ND200 shoulder pads. Girls: SEI-certified F3077 eyewear and a mouthguard.

Footwork Against a Dodger

Ages 14 and up · 12 min · Technical · field

Stay in front of a live dodger using your feet instead of your stick.

1. Your partner dodges inside a 10-yard channel.
2. Defend with your stick held upside down so you cannot check.
3. Force them to the outside.
4. Do 8 reps each.

Coach's cue: Feet first, stick second.

Bring: lacrosse stick, 4 cones, partner

Safety: Wear the gear your rules require for any partner drill. Boys: NOCSAE helmet, mouthguard, gloves, arm pads and ND200 shoulder pads. Girls: SEI-certified F3077 eyewear and a mouthguard.

Defensive Talk Around the Crease

Ages 14 and up · 12 min · Tactical · field

Call ball, help and slide so your team defends together.

1. Play 4 against 4 around the crease.
2. The defender on the ball calls "ball"; help defenders call "help left" or "help right".
3. Slide on the call and recover.
4. Play 6 rounds of 1 minute.

Coach's cue: Loud, early, every time.

Bring: lacrosse sticks, ball, goal, 8 players

Safety: Only with a coach. Check the stick, down and away, never near the head. Boys: no body checking before 14U. Girls: no body checking at any age, and stick checks follow your age group rules.

Body Position on a Dodge

Ages 14 and up · 12 min · Technical · field

Stop a dodger with your feet and body position; boys 14U and older add legal body contact only with a coach, girls never body check.

1. Defend a live dodger in a channel 10 yards wide.
2. Keep your chest in front of them and your hands together on the stick.
3. Use legal stick checks on the stick only.
4. Do 8 reps each.

Coach's cue: Body in front, stick on stick.

Bring: lacrosse stick, ball, 4 cones, partner, coach

Safety: Body contact in this drill is for boys 14U and older only; younger players and all girls use feet and body position with no contact. Only with a coach. Check the stick, down and away, never near the head. Boys: no body checking before 14U. Girls: no body checking at any age, and stick checks follow your age group rules.

Goalie Save and Outlet

Ages 14 and up · 12 min · Technical · field

For goalies: make the save, then look upfield and throw a quick outlet pass.

1. A coach takes medium shots from 10 yards.
2. Save, step out of the crease and find a breaking teammate.
3. Throw a firm pass to their stick.
4. Do 12 reps.

Coach's cue: Save, look, outlet.

Bring: goalie gear, balls, goal, coach, partner

Safety: Goalies wear a helmet, throat guard, chest protector and gloves. Start with soft balls and slow shots.

Look Before You Catch

Ages 7 and up · 8 min · Tactical · field

Check over your shoulder before the pass arrives so you know your next move.

1. One partner passes to you.
2. A second partner behind you holds up 1 to 5 fingers.
3. Look, call the number, then catch.
4. Do 20 reps.

Coach's cue: Look early, then find the ball.

Bring: lacrosse stick, ball, 2 partners

Name the Open Player

Ages 7 and up · 8 min · Tactical · field

Scan a small group and call who is open before you pass.

1. Three teammates stand in a triangle; one raises a hand.
2. Call their name and pass to them.
3. They change who is open after every pass.
4. Do 20 passes.

Coach's cue: Eyes up, call the name.

Bring: cones, 3 or more players

Pass and Follow Lines

Ages 7 and up · 8 min · Tactical · field

Pass to the line across from you and run to the back of it, so you learn to move after every pass.

1. Make two lines 8 yards apart.
2. Pass to the front of the other line.
3. Follow your pass to the back of that line.
4. Play 3 rounds of 2 minutes.

Coach's cue: Pass and move.

Bring: lacrosse sticks, ball, 4 or more players

Mini Game 3-on-3

Ages 7 and up · 15 min · Tactical · field

Play a small game with small goals and no goalie so everyone touches the ball a lot.

1. Set up a field 20 yards long and 15 wide with two small goals.
2. Play 3 against 3.
3. A goal counts only after two passes.
4. Play 4 games of 4 minutes.

Coach's cue: Look before you pass.

Bring: lacrosse sticks, ball, 2 small goals, cones, 6 players

Safety: No checking of any kind in this game. Wear your gear.

Head-Up Scan Game

Ages 7 and up · 8 min · Tactical · indoors

While you cradle, a grown-up holds up fingers to one side. Turn your head, call the number and keep cradling: eyes up, ball safe.

1. Cradle with empty hands or a stick in a safe space.
2. A grown-up stands to one side and holds up some fingers.
3. Turn your head, call the number and look back.
4. Do 20 calls from both sides.

Coach's cue: Look away from the ball, then back.

Bring: grown-up to help

Safety: Clear a small space with nothing to trip on or knock over. Stop if anything hurts.

Head-Up Cradling

Ages 11 and up · 10 min · Tactical · field

Keep your head up so you can see open teammates.

1. Cradle while you jog.
2. Your partner holds up fingers behind you or in front.
3. Call out the number without looking down.
4. Do 5 rounds of 1 minute.

Coach's cue: Eyes up. See the field.

Bring: stick, ball, partner

Quick Stick Passing

Ages 11 and up · 12 min · Tactical · field

Pass and catch without cradling to move the ball quickly.

1. Stand 10 yards apart.
2. Catch and release in one quick motion.
3. Move after every pass.
4. Do 3 sets of 10.

Coach's cue: Catch and throw in one motion.

Bring: stick, ball, partner

Feed the Cutter

Ages 11 and up · 12 min · Tactical · field

From up top, wait for a cutter to break free and lead them with a pass.

1. Hold the ball 12 yards from goal.
2. A partner cuts from the side of the crease.
3. Pass ahead of their stick when they get open.
4. Do 10 feeds to each side.

Coach's cue: Wait for space, lead the stick.

Bring: lacrosse stick, balls, goal, partner

2-on-1 Decisions

Ages 11 and up · 12 min · Tactical · field

Draw the defender, then pass or shoot depending on what they do.

1. Two attackers play against one defender near the goal.
2. Carry hard at the goal to draw the defender.
3. If they come to you, pass; if they stay, shoot.
4. Play 10 reps.

Coach's cue: Make them choose, then do the other.

Bring: lacrosse sticks, balls, goal, 3 players

Safety: Wear the gear your rules require for any partner drill. Boys: NOCSAE helmet, mouthguard, gloves, arm pads and ND200 shoulder pads. Girls: SEI-certified F3077 eyewear and a mouthguard.

Skip Pass Reads

Ages 14 and up · 12 min · Tactical · field

Spot the defender sliding and throw past the nearest teammate to the open player.

1. Set four attackers in a box with one defender in the middle.
2. When the defender slides toward one player, skip the pass to the far one.
3. Rotate the defender every minute.
4. Play 6 rounds.

Coach's cue: See the slide, throw where they came from.

Bring: lacrosse stick, ball, cones, 4 or more players

Safety: Wear the gear your rules require for any partner drill. Boys: NOCSAE helmet, mouthguard, gloves, arm pads and ND200 shoulder pads. Girls: SEI-certified F3077 eyewear and a mouthguard.

Feeding from Behind the Goal

Ages 14 and up · 12 min · Tactical · field

Work behind the goal and deliver a catchable feed to a cutter in front.

1. Carry the ball behind the goal with your head up.
2. Your partner cuts when you make eye contact.
3. Feed to their stick side.
4. Do 10 feeds from each side.

Coach's cue: Eye contact first, lead the cutter.

Bring: lacrosse stick, balls, goal, partner

Clearing Reads

Ages 14 and up · 15 min · Tactical · field

Move the ball upfield after a save by finding the open teammate before the riders close.

1. A goalie starts with the ball and four defenders spread wide.
2. Three riders try to close the passing lanes, with no checks.
3. Find the open teammate and get the ball over midfield in 20 seconds.
4. Play 8 clears.

Coach's cue: Wide and deep, eyes up.

Bring: lacrosse sticks, balls, goal, 8 or more players

Safety: Wear the gear your rules require for any partner drill. Boys: NOCSAE helmet, mouthguard, gloves, arm pads and ND200 shoulder pads. Girls: SEI-certified F3077 eyewear and a mouthguard.

Own-Game Video Scan

Ages 14 and up · 10 min · Tactical · field

Watch a short clip of your own game and spot the open teammates you could have found.

1. Pick a 3-minute clip from one of your games.
2. Pause each time you have the ball.
3. Name one open teammate and the pass you could make.
4. Write down one thing to try next game.

Coach's cue: Find the open stick.

Bring: video of your own game

Safety: Watch with a parent on the parent's device; game video of children is never posted or shared.