10U lacrosse practice plans (ages 9 and 10)

Lacrosse Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: cradle while jogging, switching hands; then 20 easy throws and catches with a partner or against a wall.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Cradle Walk and Jog 11 min

1. Hold the stick upright near your ear.
2. Rock the stick head gently with your top hand.
3. Walk 20 yards, then jog 20 yards back.
4. Do 6 trips, switching hands each trip.

Coaching point: Upright stick, soft rock.

Bounce Shot Basics 13 min

1. Stand 8 yards out.
2. Aim to bounce the ball a yard in front of the goal.
3. Keep the shot low and hard.
4. Take 20 and count the ones that go in.

Coaching point: Pick a spot on the ground and hit it.

Safety: Shoot only at an empty goal or a goalie in full gear (ND200 chest protector). Keep everyone out of the shooting lane.

Ground Ball Scoops 9 min

1. Roll the ball a few yards in front of you.
2. Run through it with your knees bent, back flat and eyes up.
3. Scoop with the head of your stick and get your hands up.
4. Do 15 reps.

Coaching point: Run through the ball. Get low, scoop, protect.

Safety: No body contact: go for the ball, never the player. Helmet and gloves on when a partner rolls the ball.

Chair Sit-and-Stand 15 min

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coaching point: Slow down, fast up.

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Lacrosse Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.

Lacrosse Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: cradle while jogging, switching hands; then 20 easy throws and catches with a partner or against a wall.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Animal Walks 11 min

1. Bear crawl 10 yards.
2. Crab walk 10 yards back.
3. Do 5 frog hops.
4. Do 3 rounds.

Coaching point: Strong hands, slow and steady.

Safety: Use grass or a soft floor.

Approach and Breakdown 11 min

1. Start 3 steps from a wall.
2. Step toward it with quick steps.
3. Break down: short, choppy steps, hips low, hands out.
4. Freeze in your stance; walk back and do 10.

Coaching point: Fast in, break down, stay low.

Safety: Land softly with knees over toes on a non-slip floor. Stop if your knees or ankles hurt.

Head-Up Scan Game 12 min

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.

Coaching point: Look away from the ball, then back.

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

Flamingo Stand Count 14 min

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coaching point: Eyes on one spot.

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Lacrosse Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.