The sport of lacrosse requires a combination of speed, agility, and endurance, making it one of the most demanding sports in the world. To improve skills and become a better lacrosse player, it's essential to practice regularly and incorporate a variety of drills into your training routine. In this article, we'll explore 12+ lax a day drills that can help improve your skills and take your game to the next level.
Warm-Up Drills
Before starting any lacrosse drill, it’s essential to warm up your muscles to prevent injuries and improve performance. Here are a few warm-up drills to get you started:
Light Jogging and Stretching
Begin with light jogging around the field to get your heart rate up and loosen your muscles. Follow this with some dynamic stretching exercises such as leg swings, arm circles, and hip rotations. These exercises will help improve your flexibility and reduce the risk of injury.
Cone Drills
Cone drills are an excellent way to improve your agility and speed. Set up a course of cones on the field and weave through them, using different movements such as zig-zagging, figure-eights, and circular motions. This drill will help improve your footwork, balance, and overall agility.
| Drill | Duration | Intensity |
|---|---|---|
| Light Jogging | 10-15 minutes | Low-Moderate |
| Dynamic Stretching | 10-15 minutes | Low-Moderate |
| Cone Drills | 15-20 minutes | Moderate-High |
Stick Handling Drills
Stick handling is a crucial aspect of lacrosse, and practicing regularly can help improve your skills. Here are a few stick handling drills to try:
Wall Ball Drill
The wall ball drill is an excellent way to improve your stick handling skills. Find a wall or a solid surface and practice throwing and catching the ball with your stick. Start with simple throws and catches, and gradually increase the difficulty by adding different movements such as spinning, behind-the-back catches, and between-the-legs throws.
Stationary Stick Handling Drill
This drill involves practicing stick handling while stationary. Hold your stick in your dominant hand and practice different movements such as cradling, scooping, and throwing. Switch hands and repeat the drill to improve your non-dominant hand skills.
| Drill | Duration | Intensity |
|---|---|---|
| Wall Ball Drill | 15-20 minutes | Moderate-High |
| Stationary Stick Handling Drill | 10-15 minutes | Low-Moderate |
Shooting Drills
Shooting is a critical aspect of lacrosse, and practicing regularly can help improve your accuracy and power. Here are a few shooting drills to try:
Stationary Shooting Drill
This drill involves practicing shooting while stationary. Stand behind the crease and practice shooting at different angles and distances. Start with simple shots and gradually increase the difficulty by adding different movements such as spinning and behind-the-back shots.
Moving Shooting Drill
This drill involves practicing shooting while moving. Set up a course of cones or markers on the field and practice shooting while running or dodging through the course. This drill will help improve your accuracy and power while shooting on the move.
| Drill | Duration | Intensity |
|---|---|---|
| Stationary Shooting Drill | 15-20 minutes | Moderate-High |
| Moving Shooting Drill | 20-25 minutes | High-Very High |
Defensive Drills
Defensive skills are just as important as offensive skills in lacrosse. Here are a few defensive drills to try:
Footwork Drill
This drill involves practicing footwork while defending. Set up a course of cones or markers on the field and practice shuffling, sliding, and moving your feet while defending. This drill will help improve your agility and reaction time.
Stick Checking Drill
This drill involves practicing stick checking while defending. Find a partner or a wall and practice checking sticks and retrieving ground balls. This drill will help improve your defensive skills and reaction time.
| Drill | Duration | Intensity |
|---|---|---|
| Footwork Drill | 15-20 minutes | Moderate-High |
| Stick Checking Drill | 15-20 minutes | Moderate-High |
Conditioning Drills
Conditioning is a critical aspect of lacrosse, and practicing regularly can help improve your endurance and speed. Here are a few conditioning drills to try:
Sprints
Sprints are an excellent way to improve your speed and endurance. Set up a course of cones or markers on the field and practice sprinting through the course. Start with short sprints and gradually increase the distance and intensity.
Agility Ladder Drills
Agility ladder drills are an excellent way to improve your agility and speed. Set up an agility ladder on the field and practice different movements such as lateral shuffles, carioca drills, and high knees. This drill will help improve your footwork, balance, and overall agility.
| Drill | Duration | Intensity |
|---|---|---|
| Sprints | 15-20 minutes | High-Very High |
| Agility Ladder Drills | 15-20 minutes | Moderate-High |
What is the best way to improve my lacrosse skills?
+The best way to improve your lacrosse skills is to practice regularly and incorporate a variety of drills into your training routine. Focus on stick handling, shooting, defensive skills, and conditioning to become a well-rounded player.
How often should I practice lacrosse drills?
+It’s recommended to practice lacrosse drills at least 3-4 times a week, with each session lasting around 60-90 minutes. However, the frequency and duration of practice may vary depending on your individual needs and goals.
What are some common mistakes to avoid when practicing lacrosse drills?
+Some common mistakes to avoid when practicing lacrosse drills include poor technique, lack of focus, and inadequate warm-up and cool-down routines. Make sure to listen to your body and adjust the intensity and difficulty of the drills based on your individual needs.
