Start Here: 14-Day Lacrosse Dad Jumpstart
If your kid is starting lacrosse soon, the goal isn’t perfection — it’s confidence with the stick.
This plan is built for dads who can do 10–20 minutes a day, 4–5 days a week.
What matters most (in order)
- Cradling — keeping the ball in the stick while moving
- Catching — receiving passes with soft hands and stick control
- Passing — accurate throws to a partner or wall
- Ground balls — scooping loose balls under pressure
- Shooting — placing the ball on target from close range
What you need (minimal)
- A lacrosse stick (properly sized for age)
- A ball (regulation or soft practice ball)
- A wall (the best training partner in lacrosse)
- A small space: yard or driveway works
The 14-day plan (10–20 minutes)
Days 1–2: Cradling foundation
- 5 min: warmup (arm circles, high knees, shuffles)
- 10 min: cradle while walking, jogging, switching hands
- 2 min: cradle through cones or around obstacles
Days 3–4: Wall ball (passing + catching)
- 5 min: warmup
- 10 min: throw against the wall, catch the return — right hand then left hand
- 2 min: quick-stick catches (no cradle between)
Days 5–6: Ground balls + shooting
- 5 min: warmup
- 5 min: roll the ball out, scoop it up, cradle away
- 5 min: shoot at a target on the wall or a small goal
- 2 min: combine — ground ball, cradle, shoot
Day 7: Light day + confidence
- 10 min: repeat what felt best
- End with a “win” (easy reps)
Week 2: repeat + level up
Repeat Days 1–7, but:
- increase wall ball distance
- add off-hand work (critical in lacrosse)
- practice catching on the move
Positions 101
Attack (3 players): score goals. Stay mostly on the offensive half.
Midfield (3 players): run the full field, play both offense and defense. The most physically demanding position.
Defense (3 players): use long poles to guard attackers and force turnovers. Stay mostly on the defensive half.
Goalie (1 player): guards the goal. Needs quick reactions and courage.
Printables
Safety note
Lacrosse is a contact sport (boys’ field lacrosse). Helmets, gloves, shoulder pads, and arm pads are required. Girls’ lacrosse has different contact rules and equipment requirements — primarily goggles and a mouthguard.