Lacrosse Sticks And Balls On Grass Next To Cone Aka Pylon

Blog | Published: July 10, 2025

Lacrosse Drive’s Top 4 Offseason Drills

The offseason is the perfect time to get better without the pressure of games or tryouts. Whether you’re training solo in your backyard or grabbing a friend for a few reps, putting in smart, consistent work now will set you apart when the season rolls around.

Here Are 4 Drills to Work On in the Offseason (That You Can Do Alone or With a Friend to Grow Your Game)

These drills are simple, effective, and can be done anywhere with just a stick, a ball, and a little creativity:

Wall Ball Drill

1 Wall Ball Challenge [8-Minute Routine]

Why: Wall ball builds muscle memory, hand speed, and consistency.

How:

  • Find a solid wall or rebounder.
  • Alternate between dominant and non-dominant hands.
  • Complete 300 reps in 8 minutes:
    • 50 reps: Quick sticks – Left hand (no cradle)
    • 50 reps: Quick sticks – Right hand (no cradle)
    • 50 reps: Catch cross-face – Right hand (no cradle)
    • 50 reps: Catch cross-face – Left hand (no cradle)
    • 50 reps: Throw right & catch left (no cradle)
    • 50 reps: Throw left & catch right (no cradle)
  • Repeat 2–3 times. Compete for clean reps in a row.
  • Add a challenge: Do it faster next time.

View Drill

2 Three Step Shooting

Focus: Shooting on the run is a valuable skill. This drill helps players get their hands free and loaded as they exit a dodge—essential when defenders slide to help. It’s used at all levels, from youth to pros.

Try This Drill

3 Step Shooting

3 Sprint Progressions

Focus: Lacrosse requires explosive movement and quick recovery. Sprint training mirrors game demands better than long-distance running.

  • 100-yard sprints – 30 sec recovery (4 reps)
    • Football field length or ¼ of a track
    • Try to finish in under 20 seconds
  • 300-yard sprints – 2 min recovery (3 reps)
    • Down, back, down on a football field or ¾ track loop
    • Under 80 seconds (field) or 75 (track)
  • Repeat 100-yard sprints – 4 reps

4 Lacrosse IQ Film Review

Why: Watching the game sharpens decision-making.

How:

  • Watch 10 minutes of pro or college lacrosse
  • Focus on your position
  • Write down 3 takeaways or improvements
  • Do it solo or with a friend—compare notes and discuss

Article Wrap-Up

You don’t need a coach or full team to improve. You just need a plan, effort, and accountability. Pick 2–3 of these drills and stick with them weekly. When the season starts, you’ll be more confident and prepared.

Train with purpose—and enjoy the process.

Get out on the field and make this season a great one!