Girls Lacrosse Fundamentals Practice Plan (90 Minutes)

Lacrosse·High School·Beginner·90 min·Fundamentals

By the PracticePlan Coaching Team · Published June 2026

1.How This Practice Stays Moving (So Reps Stay High)
2.The Skill Priorities We’re Chasing Today
3.How To Coach This With Realistic Expectations
4.The 90-Minute Practice Plan
5.What You'll Need
6.Run The Ground Ball Block Like A Competition
7.Common Breakdowns And What To Do
8.Adjustments For Numbers, Space, And Equipment
9.What To Hit Next Practice
10.Frequently Asked Questions

Practice context: Lacrosse · high school · 90 minutes · Goal: get brand-new players safely repping the core skills at game speed—catch/throw on the move, win ground balls, protect the stick, dodge to space, and finish with simple shooting form.

How This Practice Stays Moving (So Reps Stay High)#

With new players, the biggest enemy is standing in lines while sticks and balls are everywhere. This plan is built around partner work, two-side stations, and small-sided games so everyone is touching the ball almost every minute. When I teach, I’m talking for 20–40 seconds, then we’re back to reps. If you need a longer explanation, pull 4 players in close and let the rest keep repping.

Safety and spacing rule: no checking; keep a full stick-length plus a step between lines; if a ball rolls through your station, you freeze and point until it’s cleared.
Rep standard: catches are two hands to the stick, eyes through the catch; throws finish long with shoulders turned; ground balls are “box first, then scoop to space.”

The Skill Priorities We’re Chasing Today#

We’re not trying to “learn everything.” We’re trying to build a few habits that transfer immediately into a game:

Moving the feet while you throw/catch: players who stop their feet panic under pressure.
Ground ball into space: scoop and run through contact areas instead of scooping and standing still.
Cradle with purpose: top hand controls; bottom hand guides; stick protected to the outside shoulder away from pressure.
Two dodges only: split and roll—win a step, then get your eyes up.
Simple team concepts: intro draw controls and small-sided games so they learn where to stand and how to restart play.

How To Coach This With Realistic Expectations#

New high school players can handle intensity, but they can’t handle complicated. Today you’re coaching three things over and over: (1) feet moving, (2) stick up and protected, (3) make the next play quickly—pass, carry to space, or shoot with balance. If the group gets sloppy, shrink the space, slow the tempo for 60 seconds, then build it back up.

The 90-Minute Practice Plan#

10-period beginner high school practice · 90 min

Customize This Plan →

Time	Period	Coaching Notes
0:00–0:08	Dynamic Warm-Up With Sticks	Spread out on a sideline with a stick each; balls stay in a pile behind you until I say go. Put 6–8 flat discs out as a jogging lane. Go: light jog down/back, high knees, butt kicks, side shuffle both ways, then 10 big arm circles each direction while holding the stick. Finish with 2 x 15-yard accelerations carrying the stick in two hands. Cues: “Eyes up while you run.” “Stick up by your ear, not down by your knees.” “Freeze on whistle.” Common issue: Players swing sticks near others. Fix: widen spacing immediately—make them take two giant steps away and restart that rep.
0:08–0:18	Partner Throw-Catch Foundations	Pair up 8–10 yards apart, one ball per pair. Partners face each other with a cone behind each player as a “home base” to reset feet. Start with 10 righty throws/catches, then 10 lefty (even if it’s ugly). After that, add a quick cradle after every catch before you throw back. Watch for: hands together on the catch and the stick giving slightly back, not stabbing at the ball. Cues: “Two hands to the catch.” “Turn your shoulders.” “Finish at their face mask.” Adjustment: If it’s too many drops, move pairs in to 6 yards; if it’s clean, back up to 12 and add a step into the throw.
0:18–0:30	Throwing And Catching On The Move	Set two 15-yard lanes with cones. Players go in pairs: passer starts at one end, receiver starts 5 yards ahead in the same lane. One ball per pair. Receiver jogs forward; passer throws a lead pass to the outside shoulder. Receiver catches in stride, takes 3 steps, then turns and returns a lead pass back. After 3 exchanges, they swap roles on the fly and keep moving. Cues: “Lead them—don’t throw at them.” “Run through the catch.” “Show your stick early.” Common issue: Receiver stops to catch. Fix: make them repeat the rep at half speed but require 3 steps after the catch before they can throw.
0:30–0:33	Water Break And Quick Reset	Water fast—30 seconds to drink, then take a knee. Use this to name today’s two non-negotiables before we go to contact areas: box first on ground balls, and stick protected when you carry. Coach script: “If you get bumped, your feet keep going. If you scoop it, you exit to space—no statues.”
0:33–0:47	Ground Balls: Box-Out And Scoop-To-Space	Create two ground-ball alleys, each about 5 yards wide by 10 yards long, with a cone gate at the far end. Two lines per alley facing each other; coach rolls the ball into the middle. On the whistle, both players step in. First job is body position—get hips between opponent and ball—then scoop with two hands and immediately sprint through the cone gate. Winner outlets to the next player in line (or to a coach) and jogs back. Watch for: player’s hips and shoulder angle winning space before the stick goes down. Cues: “Box first.” “Two hands low.” “Scoop and go—three hard steps.” Adjustment: If it turns into reaching, run 2 reps where they’re not allowed to scoop—only box-out and hold position for 2 seconds, then add the scoop back.
0:47–0:57	Cradling To Protect Under Pressure	Use a 20x20 box with cones. Everyone has a ball. Pair up; one is the carrier, one is a shadow defender with hands behind back (no stick contact) staying a step away. Carrier moves around the box for 20 seconds keeping the stick protected to the outside shoulder and changing levels/speed. Switch roles. Second round: defender can use light body positioning (still no checking) to steer the carrier. Cues: “Top hand controls.” “Stick to outside shoulder.” “Change speed, not just direction.” Common issue: Carriers cradle low by their hip. Fix: stop and have everyone show “stick by ear” for one count, then restart the round.
0:57–1:09	Dodges To Shooting Form	One goal. Set two lines up top (left and right). Put a cone 8 yards above the 8-meter as the dodge point and a second cone 3 yards inside as the “finish step” marker. Goalies rotate if you have them; if not, shoot to corners. Each rep: player approaches under control, performs either a split dodge or roll dodge at the cone, takes two steps to the middle, then shoots with a big step to the finish marker and a full follow-through. Next player goes when the shooter clears the lane. Cues: “Sell it—shoulders and eyes.” “Win one step, then get downhill.” “Step to the shot and freeze your finish.” Adjustment: If shots are wild, remove the dodge for 2 minutes and groove step-through form; if it’s clean, add a passive defender with a stick held out as a visual obstacle (no contact).
1:09–1:16	Draw Controls: Setup And Reps	This is here because new players need a basic restart skill to play real small-sided games without confusion. Use 3–4 draw circles (flat discs) spread out. Two players per circle with one ball; everyone else is a wing on a cone 5–7 yards away. Walk through grip and stance quickly, then go live at 60–70%: draw pair pops the ball, wings crash in to secure and immediately pass out to a coach or a teammate on the outside. Rotate through so everyone takes turns drawing and being a wing. Cues: “Low and balanced.” “Up together.” “Wings: first step is forward.” Common issue: Everyone watches the ball. Fix: if wings don’t move on the pop, redo it and count it as a lost rep for that wing group.
1:16–1:28	Small-Sided Games: 4v4 Into 5v5	Set a 35x25 field with cones. Start 4v4 (plus goalies if you have them). After a few minutes, bump to 5v5 by adding one player per team. Use pinnies and keep a pile of balls with the coach for quick restarts. Rules to keep it flowing: no checking, 5-second count to pass or carry, and if it goes out you get an immediate coach roll-in. On a goal, quick reset to a coach at midfield for a pass-in—don’t stand around celebrating. Watch for: players moving after they pass (cut or replace), not standing and watching. Cues: “Pass and move.” “Fill the open spot.” “If you’re stuck, carry to space.” Common issue: Everyone crowds the ball. Fix: stop play, physically place four cones as “home spots,” restart, and require one player in each spot before the ball can be attacked.
1:28–1:30	Cool Down And Team Recap	Jog to the sideline, quick stretch while holding sticks (calves, quads, shoulders). Circle up for 60 seconds. Ask two players to say the cues out loud: one for ground balls and one for shooting. Close with one clear homework item: wall ball or partner passing—50 catches a day, two hands.

What You'll Need#

Girls lacrosse sticks (one per player)
Lacrosse balls (20–30 if possible)
Flat agility discs (20+)
Tall cones (8–10) for gates/lanes
Pinnies (two colors, 12–20)
2 goals (or 1 goal plus a pop-up goal)
Whistle and stopwatch

Run The Ground Ball Block Like A Competition#

The ground ball period is the most important today because it creates chaos, and chaos is where new players fall apart. Make it feel like a game without turning it into a pile-up. Keep reps short (6–8 seconds), rotate quickly, and demand one clear outcome: box out, scoop, and exit to space.

Coach position: stand at a 45-degree angle so you can see hips (box-out) and stick head (scoop). If you stand behind them, you’ll miss the body positioning.
Whistle script: on the whistle, both players step to the ball; if you see a clean box-out, let it play; if they collide and stop, quick whistle—reset and coach the body angle.
Exit rule: after the scoop, they must take 3 hard steps to a cone gate before they can pass. This prevents the “scoop and admire it” habit.

Common Breakdowns And What To Do#

Breakdown: players catch with one hand and the stick swings back. Why: they’re worried about getting hit and they don’t trust the pocket. Do this: stop for 20 seconds—everyone shows “two hands, give,” then run 5 perfect catches each before speed returns.
Breakdown: throws float because they’re all arm. Why: new players don’t turn shoulders/hips. Do this: cue “point your front shoulder,” and make them freeze the follow-through at the target for one count before jogging out.
Breakdown: ground balls turn into toe-pokes and reaching. Why: they’re scared to put their body in. Do this: remove the scoop for two reps—just box-out and hold position; then add the scoop back in.
Breakdown: dodges become sideways running with the stick exposed. Why: they don’t know where the stick should live. Do this: paint the picture: “stick to outside shoulder, top hand tight to helmet line,” then run dodges at 70% for 3 reps before going live.
Breakdown: shots are all arms and they fall backward. Why: they’re trying to throw it hard instead of stepping through. Do this: put a cone one step in front of them—front foot must land next to the cone before the shot leaves.

Adjustments For Numbers, Space, And Equipment#

8–10 players: keep everything partner-based. For ground balls, go 1v1 but add a “ghost passer” (coach) so the winner immediately outlets to you and gets it back—still feels like transition.
12–14 players: ideal for two stations. Split the group: half on throw/catch on the move while half does ground balls; swap on your whistle.
16–20+ players: you must run stations or lines get long. Use two identical lanes for passing and two ground-ball alleys. Put your most reliable athlete at the front of each line to model reps.
Limited balls: don’t cancel reps—go “one ball per pair” and make the off-ball partner mirror footwork without a ball (shadow catching, cradle position, and dodge footwork).
Chaotic moment fix: if balls are rolling everywhere, call “sticks up, knee down.” Everyone freezes, you clear balls, then restart with a single cue: “only your lane matters.”

What To Hit Next Practice#

Next practice, keep the same skeleton but raise the decision-making: add a defender’s stick as passive pressure on catches, and turn the small-sided games into “two passes before a shot” so they learn to move after they pass. The first thing that will break down is still ground balls under pressure—plan to revisit box-out and scoop-to-space every day for two weeks.

Frequently Asked Questions#

What if half my team can’t catch consistently yet?

Keep them in moving reps, just shrink the distance. Start at 5–7 yards and require “two hands, give” catches. If a pair drops 3 in a row, they take one step closer and continue—no one sits out.

How do I keep lines short with 18–22 players?

Duplicate lanes. For passing, run two parallel lanes going opposite directions. For ground balls, run two alleys with two coaches or a captain feeding balls. If a line has more than 5 players, you need a second lane.

We only have one goal. How do I run the shooting period?

Split into two groups: one shoots on the goal, the other does form shooting to a net/target (or even to a cone gate) focusing on step-through and follow-through. Swap every 4–5 minutes.

How many draw reps should I expect in the draw control block?

If you run 3–4 pods and keep reps to 10–12 seconds, you can get most players 6–10 quality reps each. Stop the rep as soon as the ball is clearly won and directed—don’t let it turn into a scrum.

What’s the simplest rule set for 4v4/5v5 so it doesn’t become a mess?

Use three rules: no checking, 5-second count to move the ball (pass or carry), and restart quickly with a coach roll-in if it goes out. If the ball dies, you feed a new one immediately—don’t chase it for 30 seconds.