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Stick SkillsFundamentals

Catch and Throw Fundamentals Drill

The basic catch-and-throw motion, practiced slowly and up close, builds the hand-eye coordination and stick control every other lacrosse skill is built on.

Age RangeAges 7+
Duration8–10 minutes
Group SizePairs
SportLacrosse

Equipment Needed

  • Sticks
  • One ball per pair

One ball per pair, no sharing

A bulk bag of lacrosse balls means every pair gets their own ball for catch-and-throw work.

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Setup

  • Partners stand 8–10 feet apart, one ball per pair.
  • Both players hold their stick with two hands, ready to catch.
Catch and Throw Fundamentals DrillABPartners 8–10 ft apart, one ballGive with the stick on the catch; back to a ready cradle

Instructions

  1. Passer gently tosses the ball toward the partner's stick, aiming for the pocket.
  2. Receiver moves the stick to "give" slightly on catching, cushioning the ball into the pocket.
  3. Bring the stick back to a ready cradle position immediately after catching.
  4. Throw back to the partner using a simple, controlled motion, and continue for 10–12 reps.
Coaching Points
  • Watch the ball all the way into the pocket — looking away early is the most common reason for drops.
  • "Giving" with the stick on the catch (moving it slightly backward) absorbs the ball's speed and prevents it from bouncing out.
  • Keep both hands on the stick throughout, even during the catch.
  • Keep the tone encouraging; drops are a normal and expected part of learning this skill.

Variation

Increase distance gradually as catches become consistent, or add a gentle step to the side before catching to build movement.

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