Free drill library · Lacrosse

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

This is a free sample week of at-home lacrosse training for 14 year olds and older, for a midfield: 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

Move in every direction 14 minutes

  1. Dynamic warm-up · 3 min
    Skips, carioca, leg swings
  2. Lateral bounds and stick · 4 min
    Land soft and hold
  3. Sprint and stop at a line · 4 min
    Short steps to slow down
  4. Walk and stretch · 3 min
    Breathe and recover

Session 2

Midfield: 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. Two-Point Stance Accelerations · 5 min
    Push, push, rise. Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Midfield: Flying Twenty Run 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Flying Twenty Run · 5 min
    Tall hips, quick feet, relaxed face. Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.
  3. Shuttle and Ground Ball Conditioning · 5 min
    Run through every ground ball. Safety: Warm up fully. Drink water between rounds. No body contact: go for the ball, never the player.
  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

Dynamic Warm-Up

Ages 7 and up · 6 min

Get your body ready before practice or a game.

  1. Jog 1 minute, then high knees and butt kicks.
  2. Leg swings and arm circles.
  3. Walking lunges with a twist.
  4. Five easy jumps.

Coach's cue: Start easy, finish ready.

Lateral Bounds and Stick

Ages 14 and up · 10 min

Jump sideways from one leg to the other and freeze the landing.

  1. Bound sideways off your right leg and land on your left.
  2. Hold the landing for 2 seconds.
  3. Bound back.
  4. Do 4 sets of 6 each way.

Coach's cue: Stick the landing like a statue.

Bring: flat surface

Safety: Use a non-slip surface. Stop if your knees hurt.

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.

Two-Point Stance Accelerations

Ages 13 and up · 12 min

From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.

  1. Stand with one foot forward, weight on the front foot, opposite arm forward.
  2. Drive out with low, powerful pushes for 10 to 20 yards.
  3. Rise gradually to upright running by the end.
  4. Rest 60 to 90 seconds; do 5 to 6 reps and time against your own best.

Coach's cue: Push, push, rise.

Bring: cones, stopwatch (optional)

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Flying Twenty Run

Ages 13 and up · 15 min

Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.

  1. Mark a 20-yard build-up zone and a 20-yard timed zone.
  2. Build smoothly; reach top speed as you enter the timed zone.
  3. Hold relaxed top speed to the end, then slow down over 20 yards.
  4. Rest 2 to 3 minutes; do 3 to 4 reps. Compare only with your own times.

Coach's cue: Tall hips, quick feet, relaxed face.

Bring: cones, stopwatch

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Shuttle and Ground Ball Conditioning

Ages 14 and up · 15 min

Combine shuttle runs with ground balls to train skill while tired.

  1. Sprint 10 yards, scoop a ground ball and sprint back.
  2. Sprint 20 yards, scoop another and return.
  3. Rest 45 seconds.
  4. Do 6 rounds.

Coach's cue: Run through every ground ball.

Bring: lacrosse stick, balls, 3 cones

Safety: Warm up fully. Drink water between rounds. No body contact: go for the ball, never the player.

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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