Free drill library · Lacrosse

At-home lacrosse drills for 7 to 10 year olds: goalie

This is a free sample week of at-home lacrosse training for 7 to 10 year olds, for a goalie: 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

Watch and catch 11 minutes

  1. Soft tosses to the stick · 4 min
    Use a soft ball at home; full gear for real shots
  2. Step to the ball · 4 min
    Top hand leads, step with it
  3. Hand catches with a tennis ball · 3 min
    Watch it all the way in

Session 2

Goalie Ready and Track 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Goalie Ready and Track · 4 min
    Watch it into your pocket. Safety: Goalies wear a helmet, throat guard, chest protector and gloves. Start with soft balls and slow shots.
  3. Target Kick Practice · 4 min
    Plant foot next to the ball.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Goalie: Reaction Starts 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Reaction Starts · 4 min
    Quick first step. Safety: Warm up first. Stop if a muscle feels tight.
  3. Parent Toss and Catch · 4 min
    Target by your ear. Safety: Use a soft ball until catching feels easy.
  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

Goalie Ready and Track

Ages 7 and up · 8 min

For goalies: get set and track soft tosses into your stick.

  1. Stand in front of the goal with your stick head up by your shoulder.
  2. A parent tosses soft balls to different spots.
  3. Step to the ball with your top hand and stick together.
  4. Do 30 tosses.

Coach's cue: Watch it into your pocket.

Bring: goalie stick, soft balls, parent or partner

Safety: Goalies wear a helmet, throat guard, chest protector and gloves. Start with soft balls and slow shots.

Target Kick Practice

Ages 6 to 10 · 8 min

Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.

  1. Set 3 targets about 5 steps away.
  2. Step beside the ball and kick toward a target.
  3. Try with your other foot too.
  4. Count hits out of 10 with each foot.

Coach's cue: Plant foot next to the ball.

Bring: ball, boxes or cones as targets

Reaction Starts

Ages 7 and up · 8 min

React to a clap or a dropped ball and sprint forward a few yards.

  1. Stand in a ready stance.
  2. When a parent claps or drops a ball, sprint 5 yards.
  3. Walk back.
  4. Do 10 reps.

Coach's cue: Quick first step.

Bring: 2 cones, parent or partner

Safety: Warm up first. Stop if a muscle feels tight.

Parent Toss and Catch

Ages 7 and up · 8 min

A parent tosses the ball by hand so you can learn to catch before you learn to throw.

  1. Stand 5 yards from your parent.
  2. Show a target with your stick head by your ear.
  3. They toss underhand; catch and give with the stick.
  4. Do 30 catches on each side.

Coach's cue: Target by your ear.

Bring: lacrosse stick, soft ball, parent or partner

Safety: Use a soft ball until catching feels easy.

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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