Beginner Level (Bronze)

1. Rules of the Game

The rules of lacrosse are a very important place to start. Getting to know them is the basis for any developing player.

2. Basic Footwork

Lacrosse requires solid footwork and a high level of agility, so training foot speed and agility is important up to a baseline standard for high school lacrosse players based on the demands of the sport.

3. Hand-Eye Coordination

New players, like just about everyone else, have a dominant hand – and therefore center their talents on the use of that one hand. Yet it’s imperative that lacrosse players learn to use both “sides” of their bodies; to, essentially, become ambidextrous. Successful stick-handling also depends significantly on hand-eye coordination. While simply catching and throwing a ball without a stick will help improve such coordination, doing so while also running or moving in various directions will add finesse and help develop enhanced conditioning. Discipline in these areas can significantly improve a player’s ability when the time comes to pick up a stick.

4. Basic Conditioning

A large portion of learning to play lacrosse comes from the ability of each player to strengthen the weaker side of their body without the use of the stick. In basic conditioning, we also focus on laying a foundation for the unique mix of speed, power and agility required from lacrosse players.

5. Basic Stick skills

The game of lacrosse requires certain skills that will help a player handle a lacrosse stick effectively, ultimately providing the opportunity for a shot or goal. These basic ball skills include scooping, passing, catching, cradling and shooting. Here we will cover the basics of each and prevent any bad habits from forming.

6. Basic Dodges

Here we teach the three basic dodges (the Roll, Split and Face dodge) and practice drills to get our students comfortable with them.

7. Body Positioning

We go through each player position (Goalie, Defenders, Midfielders and Attackers) as we learn the proper role each of them has to play in a successful team.

Intermediate Level (Silver)

1. Advanced Footwork

Going to the next level of speed can most efficiently be developed by improving the force production of the lower body. In addition to the benefit of greater speed on the field, improving leg strength through compound exercises has also been proven to reduce the risk of non-contact ACL injuries.

2. Conditioning

A lacrosse training program must carefully balance the rigors of one of the most strenuous team sports. The sport requires the physical and performance qualities of most other sports combined. To prepare our students for this, we run various conditioning drills to enhance endurance, especially for midfield players.

3. Game-Like Drills

In these drills, we combine learning and conditioning in near game-like scenarios.

4. Regular Positioning


5. Basic Shooting Drills

These drills hone the player's most important offensive skill to the point where they are confident in their ability to make good shots.

6. 1 v 1 Dodging

Here we focus on how to get past an enemy defender using dodging skills so that they are able to get a good angle on a shot.

7. 1 v 1 Defense

We practice defense drills versus one other opponent and learn how to make it as difficult as possible for them to have a shot angle.

Advanced Level (Gold)

1. Advanced Conditioning

Advanced conditioning drills will prepare our players for the effort that is required at this advanced level of play. A combination of power, speed and agility drills will ensure they are ready for high-performance over the course of a full game.

2. Game-Like Situations

We try to create situations that are as close as possible to real the game so that players are well prepared for a real match.

3. Shooting on the Run

Shooting on the run is an advanced skill that any good player should master. Theory, drills and practice - we put them all together here to make that happen.

4. Position Specific Drills

Here we run drills that are specialized on the duties and roles of each position, to develop that extra competitive edge.

5. Full Team Drills

These drills focus on the whole team coming together and working as a unit, not just a collection of individual players.

6. Team Defense

Each unit of the team defense has a job to do to react to the loss of possession, play smart athletic defense, and attempt to regain possession. Here we look at the role of each defensive unit in stopping the enemy attack and turning it around.

7. Team Offense

Here we learn and practice various offensive strategies meant to overcome the enemy team's defense.

8. Field Vision

In lacrosse, visual skills can affect balance, passing, catching, shooting, and making a save. Games can be won or lost by knocking a pass down, squeaking a pass through a tight skip lane, seeing where a slide is coming from, or being aware of a double pick.

9. 6 v 6 Scrimmages

A smaller version of a full match scrimmage, it's the perfect opportunity to review the skills, techniques and strategies taught so far.

10. Full Field Scrimmages

The closest thing you can get to a real match, we pull out all the stops and put all we've learned to good use.
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