First-Week Youth Lacrosse Practice Plan (60 Minutes)

Bring them in tight at midfield with sticks on the ground. Tell them what today is: cradle, catch, safe checks.

• Cues: “Freeze means freeze.” “Sticks below the chin in lines.” “No checks above the shoulders—ever.”
• Watch for: eyes on you and bodies still before you start moving.
• Common issue: kids fidget with sticks and start swinging.
• Fix: have everyone set the stick down; you don’t talk until all sticks are down and quiet.

End with a quick demo of what a safe check looks like today: short taps to glove/shaft, not a swing.

Set a 20x20 yard box with discs. Everyone moves inside the box with a stick but no balls yet.

Go 20 seconds each: jog, high knees, butt kicks, side shuffle, backpedal, then “freeze” on your whistle.

• Cues: “Hands apart.” “Stick in front.” “Freeze—stick to the ground.”
• Watch for: they can stop without bumping others and keep the stick under control.
• Common issue: kids run with the stick up near faces.
• Fix: make them carry the stick head below their helmet/eyes; if it pops up, they slow to a jog until it’s controlled.

Last 60 seconds: add gentle cradles while moving—tiny motion, not a windmill.

Players spread out on a line, 3–4 yards apart, each with a ball. You stand in front so they can mirror you.

Teach the cradle in three quick pieces: grip (top hand near the head), stick position (in front of face), then tiny rocking motion.

• Cues: “Flashlight in front.” “Top hand drives.” “Tiny cradle.”
• Watch for: stick head stays in front and the ball stays in the pocket through the motion.
• Common issue: they cradle behind their back or swing the stick big.
• Fix: make them freeze with the stick head pointed at you; if you can’t see the head of the stick, it’s too far back.

Adjustment: if they’re dropping, take the ball out and cradle air for 10 seconds, then add the ball back in.

Set two lanes with 5–6 cones each (about 3 yards apart). Split the group so lines are short.

One player at a time: cradle through the cones, come to a controlled stop at the end, show the stick to you, then jog back outside the lane.

• Cues: “Eyes up.” “Stick in front.” “Stop under control.”
• Watch for: feet and stick stay connected—no wild stick when they change direction.
• Common issue: they sprint and the ball flies out on the first cut.
• Fix: cap the speed: “If you drop, your next rep is at half-speed with perfect control.”

Adjustment: stronger kids go one-handed cradle for the last two cones; newer kids widen the cones and walk it first.

Water fast, then back in. While they drink, set the expectation for the next block: we’re catching with soft hands and safe spacing.

• Cues: “Back on the line when I count down: 5-4-3-2-1.”
• Watch for: helmets/mouthguards back in and eyes on you before balls come out.

Pair up 8–10 yards apart (closer if needed). One ball per pair. Put pairs in two long rows so overthrows don’t hit another pair.

Run it as “10 good ones” each side: thrower steps, points the stick, follows through; catcher shows a target, watches the ball in, and gives with the catch.

• Cues: “Show your pocket.” “Eyes-ball-soft hands.” “Step to your partner.”
• Watch for: the catcher’s stick moves back slightly on contact (that ‘give’).
• Common issue: kids clap at the ball with one hand or pull away.
• Fix: stop that pair and do 3 slow-motion catches with you tossing underhand, then they go back to partner distance.

Adjustment: if accuracy is rough, allow a gentle underhand toss first, then go back to normal throwing.

Use partners again. One player is the ball-carrier (no running yet), one is the checker. Ball-carrier stands still with the stick in front.

Checker starts one step away. On your whistle: step in, tap-tap the glove/shaft area, then step out and reset. Switch roles after 5 reps.

• Cues: “Step in—tap-tap—step out.” “Hands together, no swing.” “Below the shoulders.”
• Watch for: the stick check is short and controlled, and the checker’s feet move (not reaching with arms).
• Common issue: kids wind up like a bat.
• Fix: make them start with hands touching on the shaft; if hands separate to swing, you stop them and restart that rep.

Adjustment: if they’re safe and controlled, let the ball-carrier take two slow steps while protecting the stick.

Play 3v3 or 4v4 in a small box with cone goals (or just a “5 passes = point” rule). No body contact. Stick checks must be controlled taps only.

Start every possession with a coach roll-out or soft pass so we get catching reps under light pressure.

• Cues: “Find space.” “Show your pocket.” “Tap, don’t swing.”
• Watch for: players cradle away from pressure and complete short passes.
• Common issue: everyone crowds the ball and checks wildly.
• Fix: stop play, shrink it to 3v3, and add a rule: only one defender can check at a time; the other two must stay an arm’s length away.

Keep the score quick and restart fast—this is where the skills meet a little chaos.

Circle up, sticks down. One deep breath, then two questions: “What’s our catching cue?” and “Where can checks NOT go?”

• Cues: “Eyes-ball-soft hands.” “No checks above the shoulders.”
• Watch for: every kid answers at least once across the group—don’t let the same two talk.

Send them out with one homework rep: 30 seconds of tiny cradles at home, stick in front like a flashlight.