Free drill library · Lacrosse

At-home lacrosse drills for 11 to 13 year olds: attack

This is a free sample week of at-home lacrosse training for 11 to 13 year olds, for a attack: 3 of the 7 plans SSTracker has for this group, each 14 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 11 to 13 year olds

Session 1

Shoot to corners 14 minutes

  1. Overhand shots at corner targets · 5 min
    Hands away from the body, step and snap
  2. Shots on the run · 5 min
    Square the shoulders as you shoot
  3. Weak-hand finishes · 4 min
    Placement over power

Session 2

Attack: Feed the Cutter 14 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Feed the Cutter · 5 min
    Wait for space, lead the stick.
  3. Cross-Crawl Rhythm · 5 min
    Smooth rhythm, opposite sides.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Attack: Quick Stick Passing 14 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Quick Stick Passing · 5 min
    Catch and throw in one motion.
  3. Off-Hand Wall Ball · 5 min
    Top hand loose, snap the wrist.
  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

Feed the Cutter

Ages 11 and up · 12 min

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

Cross-Crawl Rhythm

Ages 9 to 14 · 6 min

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

Quick Stick Passing

Ages 11 and up · 12 min

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

Off-Hand Wall Ball

Ages 11 and up · 12 min

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

Safety for ages 11 to 13

  • Plans for this age group use beginner and developing 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)

More plans