Game version
Shadow game: stay between your partner and the goal with your stick in a good spot, with no checking. Swap often.
Defensive Stance and Breakdown
Get into a low, balanced stance with your stick out in front.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Sprint 5 yards to a cone and break down into short choppy steps.
Core: Jogs. Beat your own run of steady shadows.
- Ages
- 7 and up
- Time
- 8 min
- Players
- Just you
- Space
- Gym or court
- Bring
- Lacrosse stick, 4 cones
- Level · skill
- Beginner · Defense
The steps
How it works
- Sprint 5 yards to a cone and break down into short choppy steps.
- Hold your stick out, top hand at chest height.
- Shuffle 3 yards each way.
- Do 10 reps.
Coaching point
Hips low, stick in the passing lane.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (partner walks), Core (jogs), More (changes direction). Beat your own run of steady shadows.
Story
You are a castle guard holding the bridge.
My best
Beat your own count
Beat your own run of steady shadows. Only your own number counts: today against last time.
Practice makes progress
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