Equipment Needed
- One ball per pair
One ball per pair, no sharing
A bulk bag of lacrosse balls means every pair gets their own ball for the whole passing progression.
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- Partners face each other 10–15 yards apart, one ball per pair.
- For younger groups, start closer together and widen the gap as accuracy improves.
Instructions
- Stationary catch and throw: 15 reps focusing on catching with soft hands and releasing with a quick, accurate pass to the chest.
- Catch on the move: partners shuffle side to side while passing, working the catch-to-throw transition without stopping their feet.
- Overhand release: 10 reps per side working a quick, high-release pass to simulate throwing over a defender's stick.
- Finish with 30 seconds of rapid-fire passing for a conditioning and hand-eye finish.
Coaching Points
- Step toward the target with the opposite foot on every throw to drive accuracy and power from the legs, not just the arm.
- Catch the ball with the stick slightly angled back to cushion the impact rather than a rigid, flat pocket.
- Keep the release quick — cradling extra times before a pass gives defenders time to close the passing lane.
- Work both strong and off-hand passing evenly; a one-handed player is a liability once a defense pressures the stick.
Variation
Add a passive defender with a stick between the partners to force passes around real pressure, or introduce a second ball for a two-ball rapid exchange once accuracy is solid.