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Beginner Lacrosse Training Program: 4 Tips to Get Started

Updated: Nov 26, 2023

Lacrosse player

You've recently discovered the world of lacrosse, and something about it has captured your attention—whether it's the high-speed gameplay, impressive stick skills, a highlight reel goal, or a remarkable save. Now, whether for yourself or your child, you've decided to dive into the sport but find yourself unsure of where to begin.

With more than a decade of experience as a professional lacrosse and strength coach, I've witnessed this scenario play out countless times. I'm here to offer you valuable tips to kickstart your lacrosse training journey.

Tip #1 - Find A Wall And Use It Frequently

Once you have picked up a stick and a ball you should find a wall. A brick wall (not near windows of course) or a rebounder will do. Begin to practice with your strong hand. At first aim for 10 completed catches off the wall. Once you feel comfortable with that increase that number to 20. Then try it with your off-hand.

You can never spend too much time on the wall. Most professional lacrosse athletes still play wall ball multiple times a week. Your goal at first should be to try to do this 3 times a week. Increase your reps and then maybe find a wall ball routine online.

Shadow Performance Lacrosse offers free wall ball routines on the website!

Tip #2 - Find A Field With A Net

In most states, lacrosse is popular enough that the high schools or public fields will have a net up most of the year. If you are in an area where lacrosse is still new and nets are hard to find you can purchase a really cheap pop-up one online and bring it to a field.

Once you have a stick, a ball (or a bucket of balls), and access to a net, now you can begin to add a bunch of drills into your training. There are 100s of shooting and dodging drills that you can search for online. You can also just reach out to me and I can send you some.

Even if you really want to be a defender, goalie, or face-off guy I strongly urge you to learn shooting and dodging. These skills will translate into other specific positions nicely.

Tip #3 - Introduce A Lacrosse Training Program For Strength And Conditioning

At this point, you have throwing, catching, shooting, and dodging down. As a Certified Strength and Conditioning Specialist I would be remiss not to mention physical training. Adding a lacrosse workout into my routine helped me immensely when I was growing up and that is a major reason why I became a coach.

There are plenty of beginner lacrosse workout programs online but I offer a free PDF download. There is a youth option and also a high school option. You can head over to the free training resources page on the Shadow Performance Lacrosse website to download it for free.

Doing a workout program will increase your strength, conditioning, and reduce your chances of becoming injured on the field.

Tip #4 - Find A Coach

Finding the right coach for you will take your game to the next level. A good coach will be able to look at your current skill level and introduce you to new skills slowly over time. If you can find a coach who can not only train you in lacrosse but also create strength and conditioning programs for you will be a huge advantage for you as you continue your lacrosse career.

Whatever you goal maybe, this coach should be able to help align a training routine for you to assist you in reaching your goals.

Over at Shadow Performance Lacrosse, this is what I specialize in. I offer 1 on 1 coaching for lacrosse and strength and conditioning. If you have questions or are interested in coaching please reach out to me here.


Lacrosse has played a pivotal role in shaping my identity, fostering numerous positive relationships, and opening doors to exciting career opportunities. I'm thrilled that you're contemplating taking up the sport, and I'd be delighted to support you on your journey. Feel free to reach out at, and I eagerly anticipate connecting with you!

Best regards,

Coach Dan, CSCS

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