Free drill library · Lacrosse

At-home lacrosse drills for 7 to 10 year olds

This is a free sample week of at-home lacrosse training for 7 to 10 year olds: 3 of the 7 plans SSTracker has for this group, each 11 to 12 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 7 to 10 year olds

Session 1

Cradle and scoop 12 minutes

  1. Walking, then jogging cradle · 4 min
    Stick by your ear, ball in the pocket
  2. Ground ball scoops · 4 min
    Low hands, run through the ball
  3. Toss and catch to yourself · 4 min
    Soft hands, give with the ball

Session 2

Run, dodge, scoop 11 minutes

  1. Animal moves · 3 min
    Bear crawl, crab walk, frog jumps
  2. Cone dodges with the stick · 4 min
    Change hands at every cone
  3. Scoop and sprint 10 yards · 4 min
    Walk back to rest

Session 3

Stick skills: Cradle Walk and Jog 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Cradle Walk and Jog · 4 min
    Upright stick, soft rock.
  3. Rescue Tag · 4 min
    Help a friend, keep moving. Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.
  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

Ground Ball Scoops

Ages 7 and up · 10 min

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.

Cradle Walk and Jog

Ages 7 and up · 8 min

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

Rescue Tag

Ages 5 to 10 · 10 min

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.

Safety for ages 7 to 10

  • Plans for this age group use beginner 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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