Training

This page includes some example training programs. It also discusses physical fitness.

Example Lacrosse Training Programs

These are some example programs you can use to develop. Feel free to modify as you want, these are just frameworks for structuring your training.

At Home Footwork & Stepping Session (30 Minutes)

Start Time	Duration	Activity	Point of Emphasis	Other Notes
0	6	Simple lateral agility 10e Skaters 10e Lateral bounds w/ gather step 10e Snap down to bound	Really explode off your back foot
6	6	Speed Ladder One Step Two Step Three Step Four Step Backwards Three Step Lateral Hip Pivot	Emphasize Lateral drive Springiness	The goal is not cardio, it is the to build footwork
12	6	Walk the Line	Save hand mechanics are not the top item, focus on Step-Gather step. Drive past mid line
18	6	Alternating stick/off-stick ground save/smothers	Use legs to minimize arm travel.	Get torso moving in sequence
24	6	Ball toss w/ wall or partner	Build the lateral step muscle memory.	Put the ball where you only reach with a step

Solo Hand Quickness & Coordination Session (28 Minutes)

Start Time	Duration	Activity	Point of Emphasis	Other Notes
0	10	Ball toss with wall	Watch the ball into your hand. Move your hand true to your stick	Don't reach your hand forward - keep it in your stick's plane.
10	3	Stick taps	Moving your stick quick, not forcefully	Can use a whistle to make it reaction based
13	5	3-Foot Wall Ball (Short stick)	Moving your hands precisely	You are still trying to make saves but you are working on your hand -eye coordination. Dial the speed back and get good reps
18	10	3-Foot Wall Ball (Goalie stick)	Moving your hands quickly	This is now about speed! Challenge yourself to step closer Try different releases, throw harder

Wall Ball Session (20-30 Minutes)

Start Time	Duration	Activity	Point of Emphasis	Other Notes
0	5	Overhand dominant hand [Mechanics]	Care about making the pass correctly. Smoothness matters!	Arms away, "pull", don't "push" the stick, front elbow up
5	5	Overhand dominant hand [Accuracy]	Precision & Repeatability	Hit the same spot as many times in a row
10	5	Overhand dominant hand [Velocity]	Speed within acceptable error	Still care about accuracy. Take a step or two back
15	5	Freestyle	Passes that expand your arsenal	You need to be able to improvise and make difficult passes
20		Optional work
20	5	Offhand mechanics
25	5	Cross body passing	Being able to pass the ball through you	Catch, flip hips, pass, repeat

Practice Plans

South Bay United Practice Plans

Physical Fitness

For information on being in good physical shape for the position, see Physical Fitness.