Starting with the right lacrosse drills for girl beginners is the quickest way to turn a frustrating first week into a season where you actually feel like you know what you're doing. Let's be honest, the first time you pick up a lacrosse stick, it feels a bit like trying to eat soup with a fork. It's awkward, the ball won't stay in the mesh, and you probably feel like you have ten thumbs. But here's the secret: every great player started exactly where you are right now.
The women's game is all about finesse, speed, and incredibly tight stick work. Because the pockets in girls' sticks are shallower than the guys', you have to develop a really "soft" touch. You can't just rely on a deep pocket to hold the ball for you. If you're coaching a group of new players or you're a player yourself looking to get better in the backyard, these drills are designed to build that muscle memory without making things feel like a chore.
Mastering the Art of the Cradle
Cradling is the most basic skill, but it's also the one people mess up the most. The goal is to keep the ball in the stick using centrifugal force while you're moving. If you just hold the stick still and run, that ball is going to pop out the second you take a heavy step.
The "Ear to Ear" Drill
This is the classic starting point. Have the players stand still with their feet shoulder-width apart. They should hold the stick with their dominant hand near the top (the throat) and their non-dominant hand at the bottom. The drill is simple: move the stick from one side of the head to the other, keeping it near the ears.
The trick here is in the wrists. You aren't moving your whole arms like you're rowing a boat; you're gently curling your top wrist. Tell the girls to imagine they're looking into a mirror in the pocket of the stick. As they move the stick, they should be "closing" and "opening" that mirror.
The Walking Cradle
Once they can do it standing still, get them moving. Have them walk in a straight line for 20 yards while cradling. If the ball falls out, no big deal—just scoop it up and keep going. The challenge here is keeping the rhythm of the cradle in sync with their footsteps. It sounds easy, but for a beginner, coordinating hands and feet at the same time can feel like a brain teaser.
Picking Up Ground Balls Without the Headache
In a real game, the team that wins the "GBs" usually wins the game. For beginners, the instinct is to stab at the ball with the stick like they're trying to kill a bug. That never works. Instead, you want to "run through" the ball.
The "Bottom Hand Low" Drill
Line up the players. Place a ball on the grass about 10 feet in front of them. The goal isn't just to pick it up; it's to pick it up while moving at a decent clip.
The coaching cue here is "get your butt down." Not literally, but they need to get their hips low and their bottom hand almost touching the grass. If the stick is too vertical, the ball will just bounce off the plastic. They need to "shovel" the ball up and immediately bring the stick up to their face (the "box" area) to protect it.
The Ground Ball Race
Nothing gets beginners moving faster than a little competition. Put two players side-by-side and roll a ball out in front of them. The first one to scoop it and successfully cradle it for three steps wins. This teaches them to handle a bit of pressure and realize that they can't be "polite" when a ball is on the turf.
Catching and Throwing Basics
This is usually where the most frustration happens. Catching a lacrosse ball is a bit counter-intuitive. If you hold the stick tight and wait for the ball to hit it, the ball will just bounce right back out. You have to "give" with the ball, almost like you're catching an egg.
Partner Passing in the "Box"
Have two players stand about five yards apart. This is close, but that's the point. We want success early on. The "box" is the area right next to the ear. That's where you want to aim.
When throwing, the top hand acts as a fulcrum and the bottom hand pulls back. It's a "push-pull" motion. When catching, as soon as the ball touches the mesh, the player should drop their top hand back slightly to cushion the impact. It's all about soft hands. If you hear a loud clack when the ball hits the stick, they're holding it too stiffly.
The Wall Ball Secret
If you really want to get good fast, the wall is your best friend. You don't need a partner for this. Find a brick wall (one without windows!) and spend 10 minutes hitting it. * 30 right-handed throws/catches * 30 left-handed throws/catches * 30 "quick sticks" (catching and throwing back without a cradle)
Doing this daily for a week will do more for a girl's stick skills than a month of team practices. It's all about the repetitions.
Defensive Footwork and Body Positioning
In girls' lacrosse, defense is much more about footwork than stick checking. Since you can't just check someone's arms like in the men's game, you have to use your body to steer the attacker where you want them to go.
The Defensive Shuffle
Set up two cones about five yards apart. Have the players get into an athletic stance—knees bent, weight on the balls of their feet, stick held out at a 45-degree angle. They should shuffle back and forth between the cones without crossing their feet.
The goal is to keep their "chest to chest" with an imaginary attacker. If they cross their feet, they're off-balance, and a good attacker will blow right past them.
The "Shadow" Drill
Pair up two players. One is the attacker (no ball needed yet), and one is the defender. The attacker moves randomly within a small square, and the defender has to stay exactly one stick-length away, mirroring every move. It's a great way to build the agility needed to stay "in the bubble" of an opponent during a game.
Making it Fun with Games
Let's be real, doing drills for an hour can get boring for anyone, especially beginners. You have to mix in some games that use the skills without feeling like "work."
Shark and Minnows
This is a classic for a reason. All the "minnows" start on one side of the field with a ball in their sticks. One "shark" stands in the middle. The minnows have to run to the other side without the shark knocking the ball out of their stick or forcing them to drop it. If a minnow loses their ball, they become a shark. This teaches cradling under pressure and looking for open space.
Hungry Hungry Hippos
Scatter about 20-30 balls in the middle of a circle. Divide the girls into four teams at different "bases" around the circle. On the whistle, one person from each team runs to the middle, scoops a ground ball, and brings it back to their base. Then the next person goes. The team with the most balls at the end wins. It turns the "boring" ground ball drill into a high-energy sprint.
A Few Final Tips for Beginners
The biggest hurdle for girl beginners isn't usually athletic ability—it's the fear of the ball or the frustration of dropping it. Remind them that dropping the ball is part of the game. Even college All-Americans drop the ball sometimes.
Also, make sure the equipment is helping, not hurting. A lot of beginner sticks come from the store with the strings way too tight, making the pocket flat like a tennis racket. If the ball is constantly popping out even when they're doing everything right, the stick might need a little breaking in or some slight adjustment to the strings.
Keep the energy high, keep the "clues" simple, and focus on the small wins. Once a girl realizes she can catch three passes in a row or scoop a ball on the run, her confidence will skyrocket, and that's when the real fun begins. Practice these lacrosse drills for girl beginners a few times a week, and you'll be amazed at how fast the game starts to slow down and make sense.