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Indoor Lacrosse Practice

Indoor Lacrosse Practice

Published on: May 02, 2019

Stuck practicing inside because of bad weather? Keep reading for the ultimate indoor lacrosse practice game plan. 

What You’ll Need

  • Large space: Gym or turfed area 
  • Lacrosse stick
  • Lacrosse balls: Having a few on hand will make practice smoother—can also get some soft weighted lacrosse balls made specifically for indoor work

Warm-Up 

Before you jump into it, you’ll need to warm up your entire body—focusing on your shoulders, arms, wrists, and core. Here’s a solid 15-minute warm-up routine:

  1. Static stretching: Quad pulls, knee grabs, figure 4’s, cross-body arm stretch
  2. Low-speed movements: Walking lunges, reverse lunges, arm circles, jumping jacks
  3. Dynamic movements: Skips, cariocas, cherry pickers, high knees 
  4. Change-of-direction drills: Cutting and turning using auditory cues (whistles or claps)

Start with the Basics

You can’t do much without mastering ball and stick control. Luckily, indoor practice is a great excuse to focus on the little things and tweak your form. A few good basic drills are:

  • Tap the Fingers: Place the ball in your net and pass your stick between your hands (using your fingertips) without dropping the ball. 
  • Low Flips: Starting from a low position, toss the ball lightly in and out of your stick with control.
  • High Flips: Toss the ball as high as you can and catch it underhand without moving your feet—make sure shaft is in fingertips and controlled with your thumb.
  • Figure 8s: Basic figure 8 motion without moving your feet. Pick up speed as you get comfortable. Go in both directions.
  • One-hand Cradle: While cradling the ball, move stick from ear to nose to opposite shoulder. Don’t use your wrist, keep a loose arm, and make sure shoulders stay square.

Wall Drills

Wall drills are a great way to improve your shooting and passing accuracy. Start by standing a few yards back and choosing a spot on the wall (a brick or tile) to aim for. Using quick movements, throw the ball at that spot 20-50 times, focusing on quickness and accuracy. Change positions and throw another 20-50. 

Scrimmaging 

The best way to improve your game is by actually playing it. Split into teams and play a game of pick-up. 

If You Have the Time 

Have a few extra minutes? Toss in some:

  • Shooting drills
  • Footwork and agility training 
  • Ground ball drills
  • Passing and partner work 

Nothing beats a bright, sunny day outside on a lacrosse field, but sometimes you’ve got to work with what you’ve got. Drop the excuses, get inside, and get to work. 

For more ways to turn your game up a notch, create your free Ryzer profile today.  

 

Photo by Andras Kovacs on Unsplash

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