Free drill library · Lacrosse

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

This is a free sample week of at-home lacrosse training for 7 to 10 year olds, for a midfield: 3 of the 7 plans SSTracker has for this group, each 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

Midfield: Shadow Step Tag 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Shadow Step Tag · 4 min
    Quick little steps, then go! Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.
  3. Scoop Position Squats · 4 min
    Knees bent, back flat, scoop through. Safety: Clear a small space with nothing to trip on. 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.

Session 2

Midfield: Tall Marching and Skipping 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Tall Marching and Skipping · 4 min
    Stand tall, knee up, toes up. Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.
  3. Balloon Keep-Up · 4 min
    Light taps, watch it. Safety: Clear the space of furniture with sharp corners.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Session 3

Midfield: Head-Up Scan Game 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Head-Up Scan Game · 4 min
    Look away from the ball, then back. Safety: Clear a small space with nothing to trip on or knock over. Stop if anything hurts.
  3. 10-Yard Bursts · 4 min
    Get up and go; first step is everything. Safety: Warm up first. Stop if a muscle feels tight.
  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

Shadow Step Tag

Ages 5 to 10 · 8 min

A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.

  1. Pick a clear, sunny space with soft ground.
  2. One person chases and tries to step on the other's shadow.
  3. Swap roles every time someone is caught or every 30 seconds.
  4. Rest and drink after every three rounds.

Coach's cue: Quick little steps, then go!

Bring: sunny yard or open space

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Scoop Position Squats

Ages 7 and up · 8 min

Bend your knees, not your back, to get low to a loose ball, then stand tall and protect it.

  1. Put a rolled pair of socks on the floor in front of you.
  2. Step to it, bend your knees and get your hands low.
  3. Scoop it up and stand tall, pulling it to your ear.
  4. Do 3 sets of 10.

Coach's cue: Knees bent, back flat, scoop through.

Bring: pair of socks

Safety: Clear a small space with nothing to trip on. No body contact: go for the ball, never the player.

Tall Marching and Skipping

Ages 6 to 10 · 6 min

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

  1. March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
  2. Now skip the same distance, staying tall.
  3. Try a quiet skip and then a high, bouncy skip.
  4. Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Balloon Keep-Up

Ages 5 to 10 · 6 min

Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.

  1. Tap the balloon up with your hand.
  2. Keep it in the air using different body parts.
  3. Count how many taps before it lands.
  4. Play together and count as a team.

Coach's cue: Light taps, watch it.

Bring: balloon

Safety: Clear the space of furniture with sharp corners.

Head-Up Scan Game

Ages 7 and up · 8 min

While you cradle, a grown-up holds up fingers to one side. Turn your head, call the number and keep cradling: eyes up, ball safe.

  1. Cradle with empty hands or a stick in a safe space.
  2. A grown-up stands to one side and holds up some fingers.
  3. Turn your head, call the number and look back.
  4. Do 20 calls from both sides.

Coach's cue: Look away from the ball, then back.

Bring: grown-up to help

Safety: Clear a small space with nothing to trip on or knock over. Stop if anything hurts.

10-Yard Bursts

Ages 7 and up · 8 min

Short, sharp sprints from different starting positions.

  1. Start standing, then kneeling, then lying on your front.
  2. Sprint 10 yards on a clap.
  3. Walk back.
  4. Do 3 from each start.

Coach's cue: Get up and go; first step is everything.

Bring: 2 cones

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

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)

More plans