With the exploding popularity of lacrosse, earning a roster spot is more competitive now than ever. It’s no secret that athletes who devote the time and energy to lacrosse training gain an edge above the competition. But in order to really stand out in tryouts, you will need to practice more than just conditioning and weight training to report to your first practice in post-season form.
Stickwork
Wall ball will always remain the ultimate, no-frills drill for lacrosse players. However, you may not realize this staple has the potential for so much more. By adding conditioning drills to the mix, wall ball can quickly become a comprehensive workout.
This US Lacrosse lacrosse training drill will get your blood flowing.
- First, warm up by throwing the ball with both your strong and weak hand. Do 20 reps.
- Perform 10 burpees.
- Repeat the whole exercise three times.
- Next, switch hands before throwing the ball back against the wall. Do 50 reps.
- Then, perform 10 lunge jumps. Repeat three times.
- After that, throw the ball against the wall with your strong hand and catch with the other.
- Repeat 50 times.
- Finally, perform 10 pushups. Repeat three times.
Passing
Attackmen are required to feed shooters. Goalies start clears with outlet passes. Regardless of position, passing skills are essential to become a well-rounded lacrosse player.
To practice this passing drill, all that is necessary is two buddies and a lacrosse ball.
- Three players line up in a triangle formation about 10 yards apart.
- Players pass the ball around the horn by catching with one hand and passing with the other.
- After going around the triangle 10 times without a drop, switch directions.
- To increase conditioning, all three players should do 20 push-ups after each drop.
Shooting
All you need for shooting practice is a cage, but you can also use drills to better hone your craft. Popular drills include everything from shooting on the run to shooting with a ball.
Since shooting is about not just power but also accuracy, you can benefit from spending a little extra time working on picking the corners of the cage.
- Aim for the opposite corner from where you are standing.
- Take 10 shots with your strong hand.
- Switch hand and take 10 more shots.
- Move to the opposite side of the field and repeat the process.
- Work both the upper and lower corners from different distances.
Groundballs
Since every team needs a groundball specialist, players can find their way onto the roster by having a nose for the ball.
An easy way to work on groundballs is to throw grounders to yourself off the wall. Or with a buddy, you can roll grounders back and forth to each other.
Here’s a good, quick groundball drill for three players:
- Two players stand back-to-back over a ball with their knees bent.
- A third player officiates the drill.
- At ‘start,’ players try to gain optimal position over the ball without using their feet or stick.
- On the word ‘go,’ they both try to scoop up the ball.
- After a few rounds, rotate the third player into the drill.
Footwork
It goes without saying that quick feet are required to succeed in the fast-moving sport of lacrosse. However, this aspect of preseason training sometimes takes a back seat to improving stick skills. It’s important not to forget that focusing on footwork contributes to all aspects of the game.
For our footwork drills, the only piece of equipment necessary is a lacrosse stick.
- Start by stepping over the stick with one foot and then the other with knees held high.
- Then, repeat the process in the other direction. Do 20 reps.
- Next, hop the stick sideways with both feet together.
- After hitting the ground, hop back in the other direction. Do 20 reps.
- Finally, hop across the stick on one foot. Repeat with the opposite foot.
Lacrosse players who incorporate skills drills into their pre-season lacrosse training routine promise to be on the top of their game at the first whistle.
