Wall Ball Foundation
The daily base routine. Overhand throws and catches with each hand from 5 to 7 yards off the wall.
Stringers Society · Training
Lacrosse Drills
Filter by skill level, where you're training and whether you have a partner. Every drill lists the steps, the coaching cues and a way to level it up. Add drills to a session and copy the plan to your phone or team chat.
Drills
18 drills
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Quick Stick Ladder
Hand speed work. Catch and release with no cradle, then add one-hand and switch-hand versions.
Running Man
Throwing and catching on the move. You run along the wall and lead yourself with every pass.
Ground Balls Off the Wall
Throw low so the ball comes back along the ground, then attack it and scoop through.
Two-Ball Wall Ball
Keep two balls going off the wall at once. Builds rhythm, focus and a fast release.
Split Dodge Cone Lane
The dodge to learn first. Change hands and direction at each cone in a zig-zag lane.
Pass-Fake Face Dodge
Sell a pass, pull the stick across your face and explode past. No hand switch.
Roll Dodge Off the Cone
Plant, sink your hips and spin away from pressure, keeping your body between the defender and your stick.
Tight-Space Face Dodge Box
Short, sharp face dodges in a small square, the way box players use them in tight space.
Dodge Combo Ladder
Two dodges back to back, then a shot. The first move sets up the second.
Question Mark From X
An attack dodge from behind the cage. Drive topside, then curl up and back into a shot.
Partner Passing on the Move
From standing passes to passing on the run. The partner version of wall ball.
Shadow Defender Dodges
Pick your dodge off how the defender comes at you instead of running a script.
Bull Dodge Drive-Through
The power dodge. Fake a face dodge to get the defender off line, then drive north through contact.
1v1 Alley Dodge
Live dodging down the alley. Offense has 5 seconds to get a shot from inside 10 yards.
Inside Roll Read
Defenders expect you to roll away. Roll back toward the middle when they overplay the alley.
3v3 Keep-Away Box
Small-sided game that turns stick skills into decisions. Five passes in a row scores a point.
4v3 Shifting Defense
Offense moves the ball to find the open shot while three defenders rotate.
No drills match those filters yet.
The dodges
Learn four first: split, face, roll, bull. Add the rest as you advance.
Learn first
Split Hand switch
A north-south change of direction where you switch hands. Fast and direct, and you come out with your eyes on the whole field.
Use it: Your go-to when you have a step on your defender.
“Little step, big step, punch, rip, go.”
Learn first
Face Same hand
Pull the stick across your face to bait a check, then explode past without changing hands.
Use it: A defender running at you out of control. Works in tight space and for every position.
“Invite the check, then go north.”
Learn first
Roll Same hand
Plant, sink your hips and spin back to your strong side with your body shielding the stick.
Use it: Pressure on your stick side, or to get back to your strong hand for a better shot angle.
“Hips low, hug the stick, lead with it out.”
Learn first
Bull Same hand
A power dodge. Fake a face dodge to get the defender off line, then drive past with your shoulder.
Use it: Bigger dodgers and defenders who play flat-footed.
“Shoulder leads, stick away, stay north.”
Add next
Inside roll Same hand
Roll toward the middle of the field instead of away from your defender.
Use it: A defender overplaying the alley or the topside.
“Read the top hip, roll tight.”
Add next
Question mark Same hand
An attack dodge from behind the cage. Drive topside, then curl up and back into a shot. Your path draws a question mark.
Use it: Attackmen at X looking to score on the run.
“Sell the drive, plant hard, hook up and shoot.”
Add next
Swim Same hand
Bring the stick over the defender's head as you go by, like a swim stroke, after getting your shoulders past.
Use it: A defender who is low and reaching.
“Hips past first, then the stick goes over.”
Advanced
Hitch and step-back Same hand
Change of pace moves. A hitch shows a shot or pass to freeze the defender; a step-back creates space for a shot.
Use it: Experienced dodgers who already draw slides.
“Freeze them, then go.”
Practice plans
Time blocks for a solo session, a two-player session and a full team practice.
Solo · 30 min
A wall, a yard and a goal if you have one.
Wall ball foundation15 min
Dodge work10 min
Shots off the dodge5 min
Do this 4 to 5 days a week. Every wall ball set goes with both hands. Total 30 minutes.
Partner · 45 min
Two players, one ball, a backyard or half a field.
Passing on the move10 min
Ground balls5 min
Shadow dodges15 min
1v1 live15 min
Keep score in the 1v1 block. Competition sharpens the dodge. Total 45 minutes.
Team · 90 min
A full practice with small-sided games as the core.
Warm-up and stick work15 min
Ground balls10 min
Dodge stations15 min
1v1 and 2v115 min
Small-sided games25 min
Conditioning and wrap10 min
Small-sided games get 20 to 30 minutes because they put every skill from the earlier blocks into game decisions. Total 90 minutes.
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Train both hands on every drill. Wear a helmet, gloves and a mouthguard for wall ball and any live dodging.