Girls Lacrosse Fundamentals Practice Plan (90 Minutes)

Spread out on a sideline with a stick each; balls stay in a pile behind you until I say go. Put 6–8 flat discs out as a jogging lane.

Go: light jog down/back, high knees, butt kicks, side shuffle both ways, then 10 big arm circles each direction while holding the stick. Finish with 2 x 15-yard accelerations carrying the stick in two hands.

• Cues: “Eyes up while you run.” “Stick up by your ear, not down by your knees.” “Freeze on whistle.”
• Common issue: Players swing sticks near others. Fix: widen spacing immediately—make them take two giant steps away and restart that rep.

Pair up 8–10 yards apart, one ball per pair. Partners face each other with a cone behind each player as a “home base” to reset feet.

Start with 10 righty throws/catches, then 10 lefty (even if it’s ugly). After that, add a quick cradle after every catch before you throw back.

• Watch for: hands together on the catch and the stick giving slightly back, not stabbing at the ball.
• Cues: “Two hands to the catch.” “Turn your shoulders.” “Finish at their face mask.”
• Adjustment: If it’s too many drops, move pairs in to 6 yards; if it’s clean, back up to 12 and add a step into the throw.

Set two 15-yard lanes with cones. Players go in pairs: passer starts at one end, receiver starts 5 yards ahead in the same lane. One ball per pair.

Receiver jogs forward; passer throws a lead pass to the outside shoulder. Receiver catches in stride, takes 3 steps, then turns and returns a lead pass back. After 3 exchanges, they swap roles on the fly and keep moving.

• Cues: “Lead them—don’t throw at them.” “Run through the catch.” “Show your stick early.”
• Common issue: Receiver stops to catch. Fix: make them repeat the rep at half speed but require 3 steps after the catch before they can throw.

Water fast—30 seconds to drink, then take a knee. Use this to name today’s two non-negotiables before we go to contact areas: box first on ground balls, and stick protected when you carry.

• Coach script: “If you get bumped, your feet keep going. If you scoop it, you exit to space—no statues.”

Create two ground-ball alleys, each about 5 yards wide by 10 yards long, with a cone gate at the far end. Two lines per alley facing each other; coach rolls the ball into the middle.

On the whistle, both players step in. First job is body position—get hips between opponent and ball—then scoop with two hands and immediately sprint through the cone gate. Winner outlets to the next player in line (or to a coach) and jogs back.

• Watch for: player’s hips and shoulder angle winning space before the stick goes down.
• Cues: “Box first.” “Two hands low.” “Scoop and go—three hard steps.”
• Adjustment: If it turns into reaching, run 2 reps where they’re not allowed to scoop—only box-out and hold position for 2 seconds, then add the scoop back.

Use a 20x20 box with cones. Everyone has a ball. Pair up; one is the carrier, one is a shadow defender with hands behind back (no stick contact) staying a step away.

Carrier moves around the box for 20 seconds keeping the stick protected to the outside shoulder and changing levels/speed. Switch roles. Second round: defender can use light body positioning (still no checking) to steer the carrier.

• Cues: “Top hand controls.” “Stick to outside shoulder.” “Change speed, not just direction.”
• Common issue: Carriers cradle low by their hip. Fix: stop and have everyone show “stick by ear” for one count, then restart the round.

One goal. Set two lines up top (left and right). Put a cone 8 yards above the 8-meter as the dodge point and a second cone 3 yards inside as the “finish step” marker. Goalies rotate if you have them; if not, shoot to corners.

Each rep: player approaches under control, performs either a split dodge or roll dodge at the cone, takes two steps to the middle, then shoots with a big step to the finish marker and a full follow-through. Next player goes when the shooter clears the lane.

• Cues: “Sell it—shoulders and eyes.” “Win one step, then get downhill.” “Step to the shot and freeze your finish.”
• Adjustment: If shots are wild, remove the dodge for 2 minutes and groove step-through form; if it’s clean, add a passive defender with a stick held out as a visual obstacle (no contact).

This is here because new players need a basic restart skill to play real small-sided games without confusion. Use 3–4 draw circles (flat discs) spread out. Two players per circle with one ball; everyone else is a wing on a cone 5–7 yards away.

Walk through grip and stance quickly, then go live at 60–70%: draw pair pops the ball, wings crash in to secure and immediately pass out to a coach or a teammate on the outside. Rotate through so everyone takes turns drawing and being a wing.

• Cues: “Low and balanced.” “Up together.” “Wings: first step is forward.”
• Common issue: Everyone watches the ball. Fix: if wings don’t move on the pop, redo it and count it as a lost rep for that wing group.

Set a 35x25 field with cones. Start 4v4 (plus goalies if you have them). After a few minutes, bump to 5v5 by adding one player per team. Use pinnies and keep a pile of balls with the coach for quick restarts.

Rules to keep it flowing: no checking, 5-second count to pass or carry, and if it goes out you get an immediate coach roll-in. On a goal, quick reset to a coach at midfield for a pass-in—don’t stand around celebrating.

• Watch for: players moving after they pass (cut or replace), not standing and watching.
• Cues: “Pass and move.” “Fill the open spot.” “If you’re stuck, carry to space.”
• Common issue: Everyone crowds the ball. Fix: stop play, physically place four cones as “home spots,” restart, and require one player in each spot before the ball can be attacked.

Jog to the sideline, quick stretch while holding sticks (calves, quads, shoulders). Circle up for 60 seconds.

Ask two players to say the cues out loud: one for ground balls and one for shooting. Close with one clear homework item: wall ball or partner passing—50 catches a day, two hands.