Eight Lacrosse Drills YOU Need to Learn

By Mark Donahue · October 28, 2016

We’re dropping back in to revisit a LaxAllStars.com original series made possible by the fine folks at SISU Guard. All-stars Drew Snider and Chris O’Dougherty guide us through Lax Out Loud, communication-focused, lacrosse education and training.

The drills featured can typically be done with just two people involved, but they always work best with a small group. Everyone in the episodes, including Drew and OD, wore mouth guards during the filming of Lax Out Loud. It’s a rule that we must wear our mouth guards in games, and it’s for our safety, so start practicing in them!

Don’t have a mouth guard that you can simultaneously talk, breathe and workout with? It’s time to make the switch to SISU!

#1 Ladder Math

Key Requirements

Gear: Agility Ladder, Mouth Guard, Game Shoes, Pads (Optional), Stick (Optional)
Time: +/- 10 Minutes
Members: 2+ (1 Instructor, 1+ Athletes)
Communication Points: Yelling out the correct answer to move on

Get Started

To begin, the instructor calls out a number.
The athlete repeats the number back, then begins on the speed ladder.
The instructor calls out a second number.
The athlete adds both numbers (in his or her head) and calls out the sum.
The instructor calls out a third number.
The athlete adds the new number to the previous response and call out the new sum.
Continue process until athlete finishes the ladder.
Once past the end of the ladder, athlete jogs back to the start and repeats the whole process.
Instructor may switch-up the footwork drills at anytime

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#2 Defensive Clearing

Key Requirements

Gear: Mouth Guard, Game Shoes, Stick, Pads (Optional)
Time: +/- 10 Minutes
Members: 5+ (1 Instructor, 2 Long Poles, 1 Goalie, 1 Middie)
Communication Points: Shouting “switch” “help” and “clear”

Get Started

To begin, the instructor points in a direction and calls “GO.“
The athletes slide in that direction.
The instructor points in a different direction.
The athletes call “Switch” then slide that direction.
The instructor points in one last direction.
The athletes call “Switch” then slide that direction.
The instructor calls “Down.”
The players hit the ground on a burpee and get back to their feet.
The instructor takes a soft shot on the goalie, which the goalie saves and yells “Clear.”
Both long poles curl out 5 yards above GLE toward the box lines and the middie streaks toward the box at midfield.
The pole opposite the box calls for help, catches the pass mid-route, then looks across the field to his co-defenseman.
Long pole #2 calls for the pass, catches it and immediately looks up at the substitution box.
The middie streaks down from the box area, calls for and receives the pass, then turns and runs the ball toward midfield to end the drill.

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#3 Snider Shuffle

Key Requirements

Gear: Mouth Guard, Game Shoes, 5 Cones, Lacrosse Stick (Optional), Lacrosse Pads (Optional)
Time: +/- 5 Minutes
Members: 2+ (1 Instructor, 1+ Athletes)
Communication Points: Shouting “One More” “I’m Hot” or “Clear”

Get Started

To begin, the instructor calls out 1 of 4 cone numbers and calls “GO.“
The athlete sprints, shuffles or back pedals in the direction of the corresponding cone.
Once the athlete touches the cone, they are to immediate hustle back to the start.
At the start cone, the athlete will shout “One More,” “I’m Hot” or “Clear.”
The instructor will now shout out a new number.
The athlete and instructor will repeat the process until 6+ reps have been completed.

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#4 Table Talk

Key Requirements

Gear: Mouth Guard, Game Shoes, Stick, Pads (Optional)
Time: +/- 10 Minutes
Members: 2+ (2 Defensemen, add Middies and Goalie if available)
Communication Points: Shouting “bingo” “hot” and “I’m two”

Get Started

To begin, the #1 Slide sprints to the First Cone.
At the cone he yells “BINGO” before returning to the crease.
Simultaneous with those actions, the #2 Slide will be yelling “I’m Two.”
Once at the crease, the #1 slide will yell “I’m Hot” and the #2 Slide will still yell “I’m Two.”
“Slide” can be called by the goalie or instructor, or the #1 slide may release to the Second Cone after hearing “I’m Two.”
Once the player releases for the Second Cone, the #2 Slide follows the pattern of the #1 Slide.
The process is repeated until each player has made it to each cone and back to the crease.
Players can jump in line and become the new #2 Slide as soon as the second defenseman release for the First Cone.

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#5 Bump and Shed

Key Requirements

Gear: Mouth Guard, Game Shoes, Stick, Pads (Optional)
Time: +/- 10 Minutes
Members: 5+ (2 Defensemen, 1 Player as center decoy, 2 Coaches or Feeders)
Communication Points: Shouting “bump” “go” and “I’m going”

Get Started

To begin, the Defender #1 sprints to cover the ball, then sits in an athletic stance.
Defender #2 slides between the attack in the middle and the ball, with his butt pointed to the ball side, sideline.
Simultaneous with those actions, the Defender #2 will be yelling “I’m Go or Going.”
As the ball moves between the cones, the players shuffle with it. Defender #2’s butt should be changing direction while keeping his eyes up and a stick on the attack.
Once a pass is made across the defense, Defender #1 quickly recovers to the middle while yelling “Bump!”
Defender #2 will now slide out to cover the ball and Defender #1 becomes the “Go Man.”
The process is repeated until each player has covered the ball and the attackman in the middle with proper technique and speed.

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#6 B.O.M.B. Drill

Key Requirements

Gear: Mouth Guard, Game Shoes, 7 Cones, Stick, Pads (Optional)
Time: +/- 10 Minutes
Members: 3+ (3 Offensive Players, 1 Goalie (Optional)
Communication Points: Shouting “follow” “help” and “one more”

Get Started

To begin, Offense #1 makes a pass to Offense #2, then begins to creep laterally while O2 sprints to the first cone.
At the cone, O2 will pull-pass across his body or roll back to the second cone while O1 sprints to the middle cone yelling “Follow!”
Simultaneous with the pass being made to O1, Offense #3 is sprinting from the crease to his first cone.
Once the pass is caught by O1, O3 will be planted with time and room shouting “One More!”
O1 will catch the pass, turn and feed O3, who has his feet chopping and stick up.
O3 catches the pass with no more than one cradle and step before shooting on cage.

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#7 Quick Sticks

Key Requirements

Gear: Mouth Guard, Game Shoes, Stick, Pads (Optional)
Time: +/- 10 Minutes
Members: 3
Communication Points: Shouting “help,” “yeah” and “one more!”

Get Started

To begin, choose one person to be the main focus of the circuit. Offense #1 will call for a pass from Offense #2, quickly catch and pass the ball bak to Offense #2.
Offense #1 will then do the same for Offense #3.
After two touches, Offense #1 will announce a direction and the group will shuffle that way, repeating the passing sequence.
After about 4-6 touches in one direction, Offense #1 calls back and the triangle retreats, still in the passing sequence.
Back at center, Offense #1 will pick a new direction and the drill will repeat.
Once Offense #2 finishes with both chosen directions, it will become Offense #2’s turn to be the focus of the drill.
Offense #2 will repeat the same series as Offense #1, but choosing different directions.

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#8 Scoop and Chase

Key Requirements

Gear: Mouth Guard, Game Shoes, Stick, Pads (Optional)
Time: +/- 6 Minutes
Members: 3
Communication Points: “Ball Down,” “I’ve Got Ball,” and “Release!”

Get Started

To begin, make two lines, side-by-side. Have a coach, or third player, step to the side with a few balls.
The coach will roll the ball out into open space and yell “GO!”
The first person in each line will take off after the ground ball and attempt to win it.
Once the ball is picked up, the person without the ball becomes the defense and will apply pressure to the ball carrier.
The ball carrier should attempt to break free of the defense by rolling away from pressure and looking for the coach.
Once clear of the defense, a pass back to the coach can be made and the next group will be ready to begin.
If no coach is present, the former ball carrier can go replace the spot where he made his pass to, and receive the next pass from the current drill.
The former outlet person will then hop in the shorter line.

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