Free drill library · Lacrosse

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

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

Goalie: Ground Ball to Outlet 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. 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.
  3. Quick Stick Wall Tempo · 5 min
    Soft catch, instant release.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 2

Goalie: Clearing Reads 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Clearing Reads · 5 min
    Wide and deep, eyes up. 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.
  3. Quick Stick Wall Tempo · 5 min
    Soft catch, instant release.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Goalie: Clearing Sprints 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Clearing Sprints · 5 min
    Stick upright, eyes upfield. Safety: Warm up first. Stop if a muscle feels tight.
  3. Clearing Reads · 5 min
    Wide and deep, eyes up. 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.

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 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.

Quick Stick Wall Tempo

Ages 14 and up · 10 min

Catch and release in one motion against a wall at a high tempo with both hands.

  1. Stand 4 yards from the wall.
  2. Catch and throw without cradling for 30 seconds a set.
  3. Switch hands every set.
  4. Do 6 sets and count your clean catches against your last time.

Coach's cue: Soft catch, instant release.

Bring: lacrosse stick, ball, wall

Clearing Reads

Ages 14 and up · 15 min

Move the ball upfield after a save by finding the open teammate before the riders close.

  1. A goalie starts with the ball and four defenders spread wide.
  2. Three riders try to close the passing lanes, with no checks.
  3. Find the open teammate and get the ball over midfield in 20 seconds.
  4. Play 8 clears.

Coach's cue: Wide and deep, eyes up.

Bring: lacrosse sticks, balls, goal, 8 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.

Clearing Sprints

Ages 14 and up · 12 min

Sprint 40 yards while cradling, the way a defender clears the ball upfield.

  1. Scoop a ground ball at the start.
  2. Sprint 40 yards cradling with one hand.
  3. Rest 90 seconds.
  4. Do 6 sprints.

Coach's cue: Stick upright, eyes upfield.

Bring: lacrosse stick, ball, 2 cones

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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