So, your daughter wants to learn how to play lacrosse? Awesome! The best thing you can do as a parent is to encourage and help and these lacrosse drills for beginner girls is a great place to start!
We are going to share some fun, very easy lacrosse drills that are perfect for beginner lax girls. The best part is that you can help your daughter practice right in your own backyard (and sometimes even right in your living room!). We also have a super easy weekly lacrosse practice plan that will give her a solid foundation while keeping things engaging and stress-free.
So, go grab a stick, and let’s get started!
(Check out our favorite lacrosse sticks for beginners here!)
Learn The Rules
One of the most important things a new lacrosse player can do is learn the rules of the game. You need to know how to play correctly before you can play well! There are plenty of fun ways to learn how to play girls’ lacrosse, from reading the basics to watching games to talking to other players.
Girls will surely learn how to play on the field from their coaches, but knowing the basics of the game before stepping onto the field is essential. Parents should also learn the game so they know how to properly coach and train their child. You will be a more effective fan if you know what is going on!
Click here to read our basic beginner’s guide to the rules of lacrosse. Remember that as your daughter gets older and starts to play at a more advanced level, the rules will change! Rules can also vary by grade, tournament, and even league to league. Being informed and doing your research is invaluable!
Easy Lacrosse Drills For Beginner Girls
Each of these drills focuses on a different skill, from passing to cradling to shooting. Always remember that when you are practicing with your daughter, you should try to make it a game, keep it fun, and enjoy watching her improve! She will love lacrosse even more if it is something the two of you can do together.
1. Cradle Walk (For Ball Control)
Cradling the ball is a lacrosse essential. Cradling is a simple back-and-forth rocking motion that helps players keep the ball in their stick while running. Without cradling the ball, it would simply fall right out of the stick!
Learning how to cradle is one of the very first things a beginner lacrosse player needs to learn. This very easy drill will help!
What You Need: A lacrosse stick and ball
Goal: Learn to cradle the ball while moving
How to Do It:
- Hold the stick with both hands. The top hand controls the cradle while the bottom hand supports.
- Rock the ball back and forth in the pocket while walking forward.
- Try not to drop it! Walk 10 steps forward, then turn around and come back.
- Want to make it harder? Try jogging or running! You can even time your daughter to see how long she can keep the ball in the stick as she jogs around the yard or around the house.
2. Wall Ball Challenge (For Passing & Catching)
Wall ball is a lacrosse player’s go-to activity when they are practicing lacrosse alone. Think of it like playing catch with yourself. There are tons of wall ball routines you can teach your daughter, but start with the basics! This is one of the best drills for beginner lacrosse players to improve passing and reaction time.
What You Need: A lacrosse ball and a solid wall
Goal: Improve hand-eye coordination, develop wrist strength
How to Do It:
- Stand a few feet from a wall.
- Toss the ball against the wall and try to catch it when it bounces back.
- Start with two hands, then try one-handed catches.
- Switch from right-handed catches to left-handed
- Set a goal: Can she catch 10 in a row? 20?
3. Scoop & Go (For Ground Balls)
Being able to pick up a ground ball is essential! It may sound easy, but scooping does require practice. Your little laxer needs to learn to get low, scoop through the ball, and pick it up quickly! Ground balls win games! The faster she can scoop, the better.
What You Need: A lacrosse stick and ball
Goal: Learn to scoop up ground balls quickly
How to Do It:
- Roll the ball a few feet in front of your daughter.
- Have her run up to it, bend her knees, and scoop it up in one smooth motion.
- Encourage her to keep her stick low and scoop fast.
- Once she scoops, she should start running right away – never stop moving!
4. Target Shooting (For Accuracy)
Not only do you need accuracy when it comes to scoring goals, but also for making successful passes. Shooting is all about precision, and this makes it fun to practice.
What You Need: A goal or a target (hula hoop, cones, or even a drawn target on a fence) You can grab real lacrosse targets that attach to your net as well.
Goal: Improve shooting accuracy
How to Do It:
- Stand a few steps away from the target.
- Shoot the ball using a smooth motion, aiming for specific spots.
- Try different shots—low, high, and sidearm.
- Keep track of how many hit the target!
5. Pass & Move (For Quick Passing)
In a real girls’ lacrosse game, players aren’t just standing around in one place. Everyone is constantly moving! Learning how to pass and catch while in motion is essential. This skill does take time to learn, so expect this drill to be one that you come back to for a few months or even years before it is mastered.
What You Need: Two players (parent and daughter) and a lacrosse ball
Goal: Improve passing on the move
How to Do It:
- Pass the ball back and forth while jogging slowly parallel to each other.
- Gradually increase speed as she gets more comfortable.
- Keep sticks up and ready! No dropping the hands, or you won’t be able to catch the ball!
6. Cone Dodging (For Agility)
Quick footwork is key in lacrosse. You need to be able to move fast and dodge other players! This easy lacrosse drill will help build speed and control. You can also check out our speed and agility article that has 20 more drills for improving speed in lacrosse players – just click here!
What You Need: Cones or any small objects to weave around, a lacrosse stick, and a lacrosse ball
Goal: Improve footwork and stick control
How to Do It:
- Set up cones in a zigzag pattern.
- Have her run through while cradling the ball.
- Encourage quick, sharp turns.
- Try timing her for a fun challenge!
7. Catch It High, Catch It Low (For Hand-Eye Coordination)
The ball never goes in the same place twice! Learning how to catch a lacrosse ball in all different scenarios is so important. This drill is a great way to develop quick reflexes and keep your little lacrosse girl on her toes!
What You Need: A lacrosse ball, lacrosse stick and a partner
Goal: Improve reaction time and catching skills
How to Do It:
- Toss the ball at different heights—high, low, and to the side.
- She must adjust and catch it each time.
- Encourage quick, soft hands!
8. One-Handed Cradle Challenge (For Stick Control)
Lacrosse is played both righty and lefty. Girls need to know how to use both hands! Practicing in each hand will help your girl play better and help her develop good wrist strength.
What You Need: A lacrosse stick and ball
Goal: Strengthen cradling skills
How to Do It:
- Have her cradle with just one hand while walking.
- Then, try jogging.
- Switch hands and repeat!
9. Sprint & Shoot (For Game-Like Situations)
Almost every lacrosse player out there loves to score goals, which is why this drill is always fun. But goals aren’t scored while standing still! Your little laxer needs to learn how to scoop, run, and shoot, or, even better, catch, run, and shoot!
What You Need: A goal or target
Goal: Combine speed and shooting
How to Do It:
- Have your lax girl jog around the field then pass her the ball and have her sprint about 10 yards, then shoot immediately.
- Focus on quick reactions and shooting from different angles!
- Avoid stand still shots and keep the feet moving!
10. The Quick Stick Drill (For Fast Passes)
Lacrosse is a fast-paced game! You don’t always have time to jog around, cradling the ball before making a pass. Learning how to move the ball quickly is key!
What You Need: A wall or partner
Goal: Improve quick passing without cradling
How to Do It:
- Toss the ball and pass it right back without cradling.
- Keep the motion smooth and controlled.
- Try it 20 times in a row!
Weekly Lacrosse Practice Plan
Want to make these drills part of a structured practice? Here’s a beginner-friendly weekly lacrosse practice plan that balances skill-building and fun!
Try to remember that most beginner lacrosse players are pretty young! They may benefit more from a 20-minute practice that is focused and fun rather than a 2-hour practice that is long and boring. You know your daughter best! Try to push her to be better but not to burn out.
Monday: Ball Control & Cradling
- Cradle Walk – 10 minutes
- One-Handed Cradle Challenge – 10 minutes
- Wall Ball Challenge – 15 minutes
Tuesday: Passing & Catching
- Pass & Move – 15 minutes
- Quick Stick Drill – 10 minutes
- Catch It High, Catch It Low – 10 minutes
Wednesday: Ground Balls & Agility
- Scoop & Go – 10 minutes
- Cone Dodging – 15 minutes
- Sprint & Shoot – 10 minutes
Thursday: Shooting & Accuracy
- Target Shooting – 15 minutes
- Sprint & Shoot – 15 minutes
Friday: Game Simulation Day!
- Combine drills for a mini “practice game”
- Set goals: How many passes in a row? How many scoops?
- Play as if you are on the same team, or go 1v1!
Lacrosse is such a fun, engaging, and rewarding game that your daughter will likely love. When you, as a parent, are involved in your daughter’s practices, she will be more likely to get out there and have fun! She will also learn a lot more from practicing at home than she ever could in one weekly session with a team.
By following this weekly lacrosse practice plan and keeping things lighthearted, your lacrosse girl will gain skills and confidence without feeling overwhelmed. So, grab a stick, head outside, and start practicing! The best way to learn how to play lacrosse is through practice, dedication, and fun!
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