If you’re searching for youth lacrosse drills, you’re probably in the same spot I was: your kid is excited, you’re trying to help, and the stick feels… awkward. Maybe they can throw one decent pass in the yard, but in a game the ball pops out, ground balls roll right past them, and shooting looks like a slow-motion shove.
Here’s the good news. For lacrosse for beginners (ages 8–14), big jumps come from simple reps done the right way. You don’t need fancy gear or a private field. You need a short plan, a few smart lacrosse training habits, and patience.
Background: What beginners (8–14) really need in lacrosse training
Lacrosse looks like a “stick sport,” but for beginners it’s really three skills stacked together:
1) Stick skills (catching + throwing + cradling)
“Cradling” means rocking the stick so the ball stays in the pocket. New players often cradle too big and lose control. The goal is a small, quick cradle—like rocking a baby, not swinging a bat.
2) Ground balls (scooping under pressure)
Most youth games are won by ground balls. If your player can scoop cleanly and move the ball, they’ll play more. Coaches love it.
3) Shooting basics (form before power)
Beginners don’t need 80 mph shots. They need balance, hands apart on the stick, and hitting the net. Accuracy first.
A helpful way to think about this is “quality reps.” Ten good throws beat 50 sloppy ones. According to drill libraries like Lax Library’s practice drills and coaching breakdowns from Lax Coach Mike, the best youth sessions are short, focused, and repeatable.
Also, for ages 8–14, kids are growing fast. Coordination can change month to month. If your player looks “worse” during a growth spurt, that’s normal. Keep it fun and simple. If you want the bigger picture, our Long Term Athlete Development (LTAD) guide for parents explains why steady progress beats rushing.
Youth lacrosse drills for beginners: Stick skills that actually carry over
Stick work is the fastest way to help a new player feel confident. Here are beginner-friendly youth lacrosse drills you can do in a yard, driveway, or park.
1) Wall ball “starter set” (10 minutes)
If you have a wall, you have a coach. Use a tennis ball if you’re worried about dents.
Goal: clean catch → quick throw → repeat.
Do this:
- 50 throws right hand (dominant)
- 50 throws left hand (non-dominant)
- 25 quick sticks right (catch and throw fast, little cradle)
- 25 quick sticks left
That’s 150 total reps. At 1 rep every 3–4 seconds, you’re done in about 10 minutes.
Coaching cues (simple):
- Hands apart (top hand near the head, bottom hand lower).
- Step to the target.
- “Soft hands” on the catch (don’t stab at the ball).
Real number target: For beginners, aim for 7 out of 10 catches clean. When they hit 9 out of 10, shorten the time between catch and throw.
2) Partner passing with “two-step rule” (8 minutes)
If you don’t have a wall, grab a sibling or parent.
Setup: stand 8–10 yards apart (closer for 8–10 year olds).
Two-step rule:
- Catch.
- Take two steps.
- Pass.
This stops the “statue catch” that freezes kids in games.
Progression:
- 20 passes each (righty)
- 20 passes each (lefty)
- 10 “catch, split dodge, pass” each (a split dodge is a quick change of direction)
3) Cradle control “figure 8” (5 minutes)
Setup: no ball needed at first.
Do this: cradle while tracing a figure 8 with the stick head in front of the body.
- 60 seconds right hand dominant
- 60 seconds left hand dominant
- 60 seconds switching hands
Add the ball once they can keep the stick quiet.
Why it matters: beginners often lose the ball when they run. This drill teaches a tighter cradle.
4) “Catch to triple threat” (3 minutes)
In basketball, “triple threat” means ready to pass, shoot, or move. In lacrosse, it means catching and getting the stick to a strong position fast.
After each catch, have them snap to:
- hands apart
- stick head up by the ear
- eyes upfield
Do 15 reps each side.
Lacrosse training for beginners: Ground balls + shooting (the game-changers)
If stick skills are the engine, ground balls and shooting are the “playing time” skills. Here’s how to teach them without yelling “GET LOWER!” 50 times.
1) Ground ball basics: “butt down, hand down, head up”
That’s the simplest cue I know.
Key points:
- Bottom hand slides down the shaft (more reach).
- Stick head stays flat on the ground.
- Run through the ball, don’t stop on it.
2) Youth lacrosse drills for ground balls (10–12 minutes)
A) Cone scoop and go
- Put 3 cones in a line, 5 yards apart.
- Roll the ball to cone 1.
- Player scoops, runs to cone 2, drops ball, repeats.
Do: 6 ground balls right-hand, 6 left-hand = 12 reps.
B) “Box out” ground ball (with a parent) In games there’s contact. You can teach positioning safely.
- Parent stands as light pressure (no big hits).
- Player scoops, turns shoulder to “shield,” and passes out.
Do: 8 reps each side.
If your kid is getting banged up a lot, it’s worth reading our parent guide to common youth sports injuries and our overuse injury guide. Lacrosse has lots of sprints and sudden stops.
3) Shooting for beginners: form first, then speed (12–15 minutes)
A beginner shot should look like a throw with a strong step.
Simple shooting cues:
- Point your front foot at the target.
- Hands away from your body.
- Follow through like you’re “throwing the head of the stick” at the corner.
Beginner shooting plan (no goalie needed):
- 20 shots from 5–7 yards (focus: hit the net)
- 10 shots from 10 yards (focus: step hard)
- 10 shots on the run (jog speed, not full sprint)
That’s 40 shots. If they hit the net 25 out of 40 (62%), that’s a great starting point. Track it once a week and try to improve by 5%.
For drill ideas that match real practice flow, both Lax Library and Lax Coach Mike have solid beginner progressions.
Practical examples: What to do for ages 8–10, 11–12, and 13–14
Here are real schedules that work for different ages and family situations. Each one uses the same core skills but changes the volume (how much) and intensity (how hard).
Scenario A: Age 8–10, brand new, short attention span
Goal: love the sport + basic control
Plan: 3 days/week, 20 minutes (total 60 min/week)
Session (20 minutes):
- 5 min: cradle figure 8 + switching hands
- 8 min: partner passing (8 yards) — 30 right, 30 left
- 5 min: ground balls (6 reps)
- 2 min: “fun shots” close range (5–6 yards), try to hit corners
Realistic win: by week 4, they catch 7/10 clean and scoop without stopping.
Scenario B: Age 11–12, plays another sport (soccer or basketball)
Goal: improve without burning out
Plan: 2 days/week, 30 minutes + team practice (total 60–90 min/week extra)
Session (30 minutes):
- 10 min wall ball (150 reps total as written above)
- 10 min ground ball cone scoop (12 reps) + box out (8 reps)
- 10 min shooting (30 shots, track % on net)
Comparison (why this works):
- Kid A does 30 minutes twice a week = 60 minutes.
- Kid B does one 2-hour “mega session” on Sunday = 120 minutes.
Kid A usually improves faster because the brain learns skills better with spaced practice (shorter, more often). That’s a real thing in motor learning research, and you’ll see it on the field.
Scenario C: Age 13–14, wants to try out for a better team
Goal: cleaner under pressure + faster release
Plan: 4 days/week, 35 minutes (about 140 min/week)
Session (35 minutes):
- 12 min wall ball (add 25 “off shoulder” throws each side)
- 10 min ground balls with a sprint (roll ball, scoop, sprint 10 yards, pass)
- 10 min shooting: 20 set shots + 10 on the run + 10 “catch and shoot”
- 3 min cooldown: light jog + stretch calves/hips
Numbers to aim for by 6 weeks:
- Wall ball: 90% catch rate on strong hand, 75% on weak hand
- Shooting: 70% shots hit the net from 7–10 yards
- Ground balls: scoop clean on 8 out of 10 reps
If your family wants extra help but can’t commit to a full club setup, platforms like AthleteCollective can make it easier to find and book independent youth coaches for a few tune-up sessions.
Common mistakes and misconceptions (that slow beginners down)
A few things trip up almost every new lacrosse family.
- Mistake: Only practicing strong hand. Games force both sides. Even 5 minutes of weak-hand work matters.
- Mistake: “More shots” instead of “better shots.” If form is messy, 100 shots just trains bad habits.
- Mistake: Scooping by bending at the waist. That hurts the back and slows them down. Teach knees bent and chest up.
- Misconception: My kid needs to specialize early. For ages 8–14, playing other sports often helps footwork and confidence. If you’re weighing that choice, our guide to early sports specialization is a good read.
- Mistake: Ignoring safety gear and basics. Mouthguards matter in lacrosse. Here’s our youth mouth guard and gear guide.
Step-by-step: A simple 4-week lacrosse training plan (3 days/week)
This is an easy “do this, then this” plan for lacrosse for beginners. Put it on the fridge.
Week 1: Build the base (20–25 min/session)
Day 1
- Wall/partner passing: 80 reps (mostly strong hand)
- Ground balls: 8 reps
- Shooting: 15 close shots
Day 2
- Cradle figure 8: 3 minutes
- Passing: 60 reps (add 20 weak hand)
- Shooting: 20 shots, count “on net”
Day 3
- Wall ball: 100 reps
- Ground balls: 10 reps
- Fun competition: “hit the crossbar” (10 tries)
Week 2: Add weak hand (25–30 min/session)
- Passing becomes 50/50 right and left.
- Ground balls: 12 reps (6 each side).
- Shooting: 30 shots, goal is 50% on net.
Week 3: Add pressure (30 min/session)
- Ground balls with a sprint: scoop → sprint 10 yards → pass.
- Shooting: add 10 catch-and-shoot reps (quick release).
- Wall ball: add 25 quick sticks each side.
Week 4: Test and track (30–35 min/session)
Do a simple test day once this week:
Test 1: Passing
- 20 throws strong hand, count clean catches.
- 20 throws weak hand, count clean catches.
Test 2: Ground balls
- 10 rolls, count clean scoops without stopping.
Test 3: Shooting
- 20 shots from 7 yards, count “on net.”
Step-by-step improvement math (easy):
- If they hit 10/20 on net in Week 2 = 50%
- In Week 4 they hit 13/20 = 65%
- That’s a 15% improvement. Celebrate that.
And don’t forget recovery. If they’re practicing in heat, use our youth athlete hydration guide to keep it simple and safe.
Key takeaways / Bottom Line
Beginners don’t need complicated training. They need repeatable youth lacrosse drills that build stick skills, ground balls, and simple shooting form. Keep sessions short (20–35 minutes), practice both hands, and track a few numbers like catch rate and shots on net. Use steady reps, not marathon workouts.
If you do that for 4 weeks, most kids look “different” in games—more confident, quicker to the ball, and calmer with the stick. That’s what good lacrosse training looks like for ages 8–14.