10 Beginner Lacrosse Drills to Improve Cradling, Catching, Throwing, Ground Balls & Footwork

If you're new to lacrosse, the fastest way to level up is simple: touch the ball every day and move your feet with purpose. Below are 10 beginner-friendly drills you can do with a wall, a few cones, and a ball—no fancy setup required.

Before you start (2-minute checklist)

• Wear gloves if you have them. • Use a tennis ball indoors. • Start slow and clean—speed comes later. • Aim for 10–20 minutes a day.

The 10 drills

1. Stationary “Soft Hands” Wall Ball (Catching + Throwing)

• Stand 6–10 feet from a wall. Throw righty, catch righty for 25 reps; switch to lefty for 25 reps.

• Focus on giving with the stick on the catch (don’t stab at the ball).

• Keep your top hand relaxed and your eyes on the ball into the pocket.

2. Quick-Stick Wall Ball (Hands + Release Speed)

• From 6–8 feet, throw and catch without cradling between reps (quick-stick).

• Do 20 righty, 20 lefty. Start slow, then speed up while staying clean.

• Keep elbows in and snap wrists—short, efficient motion.

3. Split-Hand Cradle Walk (Cradling Control)

• Slide your bottom hand down the shaft (split grip) and walk forward 20 yards while cradling.

• Switch hands and repeat back. Keep the head of the stick up and protected.

• Add light shoulder fakes to simulate pressure.

4. Figure-8 Cradling (Stick Protection + Rhythm)

• Cradle in a figure-8 pattern in front of your body for 30 seconds.

• Keep the stick head tight to your body—don’t let it drift wide.

• Repeat with the stick on the opposite side.

5. Ground Ball “Scoop Through” Lines (Ground Balls)

• Roll a ball out in front of you. Run through it, scoop, and keep running 5–10 yards.

• Top hand drives the head through the ball; bottom hand guides.

• Do 10 reps each side (approach from left and right).

6. Two-Cone Ground Ball + Turn (Ground Balls + Change of Direction)

• Set two cones 5 yards apart. Place a ball between them.

• Sprint to the ball, scoop, plant outside foot, and turn around the far cone.

• Repeat 8–10 reps. Keep your chest over the ball on the scoop.

7. Partner “Box Out” Ground Balls (Compete + Protect)

• With a partner, roll a ball out. Both approach at 50–70% speed.

• First player to the ball scoops and uses body position to protect for 3 seconds.

• Switch roles. Keep hands tight and stick head up after the scoop.

8. Cone Ladder Footwork (Agility + Balance)

• Set 6–8 cones in a straight line, 2–3 feet apart.

• Do: two-feet-in, lateral shuffle, and in-in-out-out patterns.

• Add your stick and cradle lightly once you can do it clean.

9. 3-Cone “L” Drill with Stick (Footwork + Cradling Under Movement)

• Set cones in an L shape (5 yards then 5 yards).

• Sprint, break down, shuffle, then accelerate—cradle the whole time.

• Do 4 reps each direction. Keep your stick protected on the inside.

10. Catch-on-the-Move Wall Ball (Game-Speed Catching)

• Angle yourself to the wall and jog laterally while throwing/catching.

• Do 20 reps moving right, 20 reps moving left (both hands).

• Turn your shoulders and present a target—catch across your body like in a game.

Simple weekly plan (beginner)

Day 1: Drills 1, 2, 10 (wall ball) Day 2: Drills 3, 4 (cradling) + Drill 8 (footwork) Day 3: Drills 5, 6 (ground balls) + Drill 9 (movement) Repeat and track your reps.

Pro tip

Record 10 seconds of each drill. If your stick head is swinging wide or your feet are crossing on shuffles, you’ll spot it instantly.

Want more?

If you'd like, tell me the position (attack/middie/defense/goalie) and I’ll turn this into a position-specific drill list.