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CR-IC Lacrosse

Resources to Improve Your Play

Get Better At Home

Practices are designed to make you a better player, but real improvement comes from the work you put in at home. We have gathered resources to help you perform your own drills and become a smarter athlete.

Lacrosse Online

Lacrosse Trick Shots with Dude Perfect

StringKing Off-Hand professional players spotlights (recommend Episode 5: Scott Ratliff)

Lacrosse highlights and stringing tutorials from East Coast Dyes


Kingfisher Lacrosse – Twitter, Instagram, Facebook

Premier Lacrosse League (PLL) – Website, Twitter, Instagram, Youtube

National Lacrosse League (NLL) – Website, Twitter, Instagram, Youtube

Iowa Dogfish – Twitter, Instagram, Facebook

Drills at Home

Soft toss with self: If you don’t have a partner work on throwing the ball into the air and catching it. Make sure to be catching it above your shoulder. Progression: Throw it up, catch it on the back of the stick, pop it up and catch it regular.

Soft Toss: Works Basic catching & throwing if you have a partner. Have someone toss the ball back and forth. Can use a baseball mitt if someone doesn't have a 2nd lacrosse stick. Progression: Partner can dictate what side they throw to.

Ground Balls: Working on ground ballsRoll the ball out in front of you and run through and scoop the ball up. Punch threw it. If you feel like you keep hitting the ground and look like you’re shoveling you will need to drop your bottom hand on the stick and stick to make a more parallel line. You can also have a partner roll the ball to you.

Ground ball bounce: Working on bouncers will need a partner. Sometimes the ground ball is not perfect and will need to get it on the bounce. Have a partner bounce it to you and run through it. You will want to catch it on the bounce and if you don’t you will want to at least work on keeping it in front of you at your feet for an easy pick up.

Landmine: Works on cradling on the move. Throw obstacles around the yard and dodge/run around them while cradling. Progression: Cradling & switching hands.

**If you have a dog this is fun to have them run around and use the dog as a defender! **

London Bridge: This works ground balls and will need a partner unless you have something in your yard that allows you to bend down and run under safely. Have your partner stand with their arm straight out at the height of your shoulders. Place the ball right under their arm and make sure you get a good running start to run through the ground ball.

Hungry Hungry Hippos: This requires multiple balls. Place balls about 10 yards in front of you in a pile. You will then run and grab one ball and run it back to where you started. Put 20 seconds on a timer and see how many balls you can get back to your starting spot. Make sure that you’re only picking up one at a time and placing the ball back to where you started.

Chorus Cradle: Put your favorite song on and soft toss with yourself and once the chorus come on make sure you’re switching hands and cradling until it stops then go back to soft toss.

Wall Ball: Wall ball is by far one of the best ways to enhance your stick skills. There are plenty of wall ball routines on line but here are the basic for youth players. When throwing against a wall make sure that you’re trying to hit the same spot for accuracy. The harder you throw the faster it will come back. You can also use a tennis ball as an alternative.15 repetitions right hand only (just the right hand at the top of your stick), 15 reps left hand only (just the left hand at the top of your stick), 15 reps right hand, 15 reps left hand, 15 reps throwing right catching left, 15 reps catching left throwing right, 20 reps throw right catch left throw left catch right.

Rainy Day Drills for Indoors

Ghost Dodge: This works on being comfortable with your stick in your hand. You will dodge and switch hands and cradle around the house with no ball in your stick.

Peek-a-boo: This works on being able to feel the ball in your stick. You will need a partner. Close your eyes and feel the weight of the ball in your stick. Have someone secretly try and pull the ball out of your stick and say peek-a-boo when you think they’re taking the ball out.

Arm Dodges: If you have a soft lacrosse ball or a ball that attaches to your head so it stays in there this is a drill for you. This works on your hands in dodges. Kneel on the ground and work your dodges; split dodge, face dodge, switching hands, etc. This will help you develop muscle memory so in strange game situations. Whatever your feet are doing your hands will know what they’re suppose to do separate from your feet.

Drop Stepping: Drop stepping is a huge part of lacrosse and is vital to avoiding double teams and also after a dodge in the 8 meter. This will take up about 6 feet. Make sure that whatever foot you plant with your stick is in the opposite hand. If you’re planting with your left your stick will be in your right I then want you to “drop step” 2 steps, switch to your left and redodge, plant your right foot, “drop step” 2 steps and switch back to your right hand. Do these 15 times each hand.

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About US

Kingfisher Lacrosse represents the first organized club structure to appear in Eastern Iowa. Kingfisher Lacrosse is the operational name of the Cedar Rapids – Iowa City Lacrosse Club, a volunteer led, 501(c)(3) organization formed in 2020 to guide the development of youth lacrosse in the greater Cedar Rapids - Iowa City area.