Free drill library · Lacrosse

At-home lacrosse drills for 14 year olds and older: attack

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

Shoot on the move 14 minutes

  1. Roll dodge to shot · 5 min
    Protect the stick, then shoot
  2. Shots off a feed · 5 min
    Catch high, shoot quick
  3. Bounce shots to low corners · 4 min
    Aim a stride in front of the cage

Session 2

Attack: 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. Skip Pass Reads · 5 min
    See the slide, throw where they came from. 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.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Attack: Fast Break Runs 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Fast Break Runs · 5 min
    Sprint to your spot, ball moves fast. Safety: Warm up first. Stop if a muscle feels tight.
  3. 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.
  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.

Skip Pass Reads

Ages 14 and up · 12 min

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.

Fast Break Runs

Ages 14 and up · 15 min

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.

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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