Downey Lacrosse Training

Stick skills are crucial for lacrosse and are easy to practice on your own with a wall or bounce back (standing a few steps away from it) for 5-20 minutes each day!

Below are a few routines increasing by difficulty.

1. Routine #1:
2. 10 dominant hand
3. 10 non-dominant hand
4. 10 catch right, switch (split dodge), throw left
5. 10 catch left, switch (split dodge), throw right
6. 15 long passes dominant and non-dominant (take 5 steps back from wall/bounce back)
7. 15 one handed dominant (hand in top 1/3rd of stick)

1. Routine #2:
2. 20 dominant hand
3. 20 non-dominant hand
4. 20 catch left throw right, catch right throw left
5. 20 switch hands in the air
6. 20 one handed dominant (hand in top 1/3rd of stick)
7. 15 one handed non-dominant (hand in top 1/3rd of stick)
8. 15 throw dominant hand, catch offside (throw normally, but catch while hold stick in dominant hand but on non-dominant side of body, then cradle back to dominant side)
9. 15 throw offside, catch dominant (hold stick in dominant hands on non-dominant side to throw, cradle back to dominant side to catch)
10. 15 quick stick dominant hand (no cradles in between catches, pretend ball is an egg, soft hands)

1. Routine #3:
2. 30 dominant hand
3. 30 non-dominant hand
4. 30 catch left throw right, catch right throw left
5. 20 one hand dominant (hand in top 1/3rd of stick)
6. 20 one hand dominant (hand in top 1/3rd of stick)
7. 15 one hand dominant, holding near the butt of stick (bottom 1/4th of stick)
8. 30 throw dominant, catch offside (see description in routine 2)
9. 30 throw non-dominant, catch offside (see description in routine 2)
10. 30 throw offside holding in dominant hand, catch dominant (description in routine 2)
11. 30 throw offside holding in non-dominant, catch non-dominant
12. 30 quick sticks dominant hand
13. 30 quick stick non-dominant hand
14. 20 mini hands dominant (slide top hand down 1/3rd of stick, slide bottom hand up 1/3rd of stick)
15. 20 mini hands non-dominant
16. 20 back of stick dominant (put ball in sweet spot, top 1/3rd, of pocket in the back and throw and catch like this)

1. Routine #4:
2. 50 dominant hand
3. 50 non-dominant hand
4. 50 dominant throw, catch offside
5. 50 non-dominant throw, catch offside
6. 50 throw offside, catch dominant
7. 50 throw offside non-dominant hands, catch non-dominant hands non-dominant side
8. 25 throw and catch offside dominant
9. 25 throw and catch offside non-dominant
10. 50 one hand dominant, hand in middle of stick
11. 50 one hand non-dominant, hand in middle of stick
12. 50 quick stick dominant
13. 50 quick stick non-dominant
14. 20 dominant but add face dodge in between each throw
15. 25 BTB (behind the back) dominant (https://www.youtube.com/watch?v=0pwp3fa3y7A)
16. 25 risers dominant, start low and flick wrist to aim your pass high (https://www.youtube.com/watch?v=eadQDTWm79g)

1. Routine #5
2. 75 dominant hand
3. 75 non-dominant
4. 75 dominant throw catch offside
5. 75 non-dominant throw catch offside
6. 75 dominant offside throws, catch dominant side
7. 75 non-dominant offside throws, catch non-dominant side
8. 75 offside dominant catch and throw
9. 75 offside non-dominant catch and throw
10. 50 one hand dominant
11. 50 one hand non-dominant
12. 25 one hand quick stick dominant
13. 25 one hand quick stick non-dominant
14. 75 quick stick dominant
15. 75 quick stick non-dominant
16. 25 twizlers dominant (https://www.youtube.com/watch?v=mBX4OUcf0Rg)
17. 25 dominant hand fake a high pass, then pass low (change your levels)
18. 25 dominant hand fake a low pass and pass high (change your levels)
19. 25 dominant around the worlds (like a BTB but stick goes around opposite side of your body: https://www.youtube.com/watch?v=xOcRgkkOS_k)
20. 20 throw ball low on bounce back or if on a wall right where the wall and ground meet to replicate a high ball off of a draw control to catch with one hand up high