Free drill library · Lacrosse

At-home lacrosse drills for 14 year olds and older

This is a free sample week of at-home lacrosse training for 14 year olds and older: 3 of the 7 plans SSTracker has for this group, each 13 to 15 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

Everything here can be done in a room, garage or yard. Drills that need a team are left out; a parent can be the partner in a pair drill.

A free sample week of lacrosse for 14 year olds and older

Session 1

Head-up feeds 13 minutes

  1. Wall ball while calling numbers · 5 min
    Say the number a parent holds up
  2. Feeds to a target from behind a cone · 5 min
    Look off, then feed
  3. Quick sticks, both hands · 3 min
    Eyes up after every catch

Session 2

Defense: Body Position on a Dodge 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Body Position on a Dodge · 5 min
    Body in front, stick on stick. 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.
  3. Landing and Cut Control · 5 min
    Soft land, then cut. Safety: Land softly on grass or turf with your knees over your toes. Stop if your knees or ankles hurt.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Speed: Landing and Cut Control 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Landing and Cut Control · 5 min
    Soft land, then cut. Safety: Land softly on grass or turf with your knees over your toes. Stop if your knees or ankles hurt.
  3. Ground Ball to Outlet · 5 min
    Scoop, ear, pass. Safety: No body contact: go for the ball, never the player. Helmet and gloves on when a partner rolls the ball.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Want the rest of the plan?

This sample is 3 of the 7 lacrosse plans SSTracker has for this group. In SSTracker every step is on the screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a month per player, or $12 a month for the whole household, and the first 14 days are free.

Get the full plan free for 14 days Coach or club director? Set up your team free Print a free week for another sport or age

The drills in this week

Body Position on a Dodge

Ages 14 and up · 12 min

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.

Landing and Cut Control

Ages 14 and up · 12 min

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.

Ground Ball to Outlet

Ages 14 and up · 12 min

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.

Safety for ages 14 and up

  • Plans for this age group use beginner, developing and advanced drills only. Advanced drills open from age 13 in the app.
  • Home plans use only drills for a room, garage or yard. Stop if anything hurts.

Before you start: lacrosse

  • Boys: helmet, mouthguard, gloves, arm pads and shoulder pads (ND200).
  • Girls: certified eyewear (goggles) and a mouthguard. Goalies wear an ND200 chest protector.
  • Boys: no body checking at 10U; follow your league's rules at 12U. Girls' lacrosse has no body checking at any age.
  • Stick checks only to the stick, down and away; never at the head or neck.
  • Shooting: an empty goal or a goalie in full gear, and keep the shooting lane clear.
  • Scoop ground balls with knees bent, back flat and eyes up.
For every sport and age (7)
  • Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
  • Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
  • Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
  • Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
  • Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
  • Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
  • Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 21 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Lacrosse: governing bodies, safety and development (1)
Youth athletic development and safety (20)

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