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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


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. 


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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