Whether you’re grinding through the offseason or sharpening your skills mid-season, the path to lacrosse excellence starts with consistent, purposeful training. At Fortis Sports, we believe in doing the work—the right way, every day. That’s why we’ve rounded up the top lacrosse drills to improve your game, along with insights from elite coaches and players who embody the Fortis mindset.

Wall Ball Mastery – Foundation of Stick Skills

Every great lacrosse player hones their craft against a wall. This drill builds hand-eye coordination, stick control, and ambidexterity.

Here’s the drill:

• Find a solid wall or rebounder.
• Perform 50 passes each hand: overhand, sidearm, underhand.
• Focus on catching cleanly and controlling rebounds.

Coach Tip! Set a timer. Try 5 minutes of non-stop reps to simulate in-game intensity.

Dodging Drill – Creating Space & Breaking Ankles

Great dodgers are hard to defend. This drill sharpens your footwork, timing, and decision-making.

Here’s the drill:

• Use cones to simulate defenders.
• Practice split dodges, roll dodges, and question marks.
• Combine dodges with a shot on goal to build full-field awareness.

Role model Michael Sowers, PLL, is known for his explosive dodges and elite change of direction. Watch his tape for footwork inspiration.

Shooting on the Run – Game-Speed Accuracy

Most goals aren’t scored standing still. This drill mimics real offensive situations.

Here’s the drill:

• Set cones at midfield and goal line extended.
• Sprint to each cone, catch a pass, and shoot in stride.
• Focus on placement, not just power.

Charlotte North of Team USA emphasizes “repetition with purpose.” Focus on proper mechanics every single rep.

Defensive Footwork & Stick Work

Shut-down defense starts with disciplined footwork and strong positioning—not just physicality.

Here’s the drill:

• Set up agility ladders and cone shuffles.
• Mirror movements from an offensive player or partner.
• End with a poke or lift check.

Duke Men’s Lacrosse Coach John Danowski teaches defenders to “move their feet, not their stick.” Defense starts below the waist.

10-10-10 Conditioning Circuit

Lacrosse is a high-intensity, endurance-demanding sport. Conditioning improves performance and reduces injury.

Here’s the drill:

• 10 push-ups
• 10-yard sprint
• 10 burpees
  Repeat 5–10 rounds with 30 seconds rest in between.

At Fortis Sports, our philosophy is this: Train movement patterns, not just muscles. Build a body that moves efficiently and powerfully.

Bonus: Film Study & Mental Reps

Physical reps matter—but so do mental ones. Watching game footage improves IQ and situational awareness. Take time to study your position-specific film, take notes on what you would do differently, and visualize success before stepping onto the field!

Winners train when no one’s watching—on and off the field.

Final Word: Fortis Athletes Don’t Guess. They Train.

If you’re serious about leveling up, it starts with the right drills, the right coaches, and the right mindset. At Fortis Sports, we build complete athletes—on and off the field. Whether you’re a rising star or a seasoned competitor, these drills will help you build confidence through preparation.

The lacrosse season is here, and whether you’re gearing up for practices, tournaments, or a new season, having the right equipment is key to staying at the top of your game. At Fortis Sports, we know that being prepared means playing with confidence. To make sure you’re ready to hit the field, we’ve put together this essential lacrosse gear checklist.

The Right Lacrosse Stick

Your stick is your most important tool on the field. Make sure you have a high-quality head and shaft that suit your position and playing style. Need help with stringing? Fortis Sports offers expert stringing services to ensure you get the best performance out of your stick.

Helmet & Mouthguard

Safety first! A properly fitted helmet is essential for protecting against impacts. Don’t forget a mouthguard—most leagues require them, and they’re a small investment in protecting your teeth and jaw.

Interested in some extra protection? Visit us in store to see the highly discussed Guardian Caps! And yes, they make these specifically for lacrosse helmets too! 

Gloves, Elbow Pads & Shoulder Pads

Lacrosse is a physical sport, and the right protective gear can make a big difference. Ensure your gloves provide a good grip and flexibility, and that your pads offer comfort without restricting movement.

Cleats

Good footwork is crucial in lacrosse. Make sure your cleats provide the right traction for quick cuts and fast sprints. If you need a new pair, Fortis Sports carries a variety of options to keep you quick on your feet.

Practice Apparel & Extra Gear

Stay comfortable during training sessions with moisture-wicking apparel. Bring an extra set of socks, a backup stick, and athletic tape for any quick fixes you might need.

Water Bottle & Sports Bag

Hydration is key during games and practices. A durable sports bag will also help you stay organized and keep your gear in one place.

Game-Ready Extras

Have a tournament coming up? Bring extra stringing supplies, pre-wrap, a first-aid kit, and sideline accessories like cooling towels and energy snacks.

Gear Up at Fortis Sports

Before your next big game, stop by Fortis Sports for all your lacrosse essentials. Whether you need a new stick, fresh gear, or expert advice, we’ve got you covered.

We can all agree that lacrosse is an intense sport, whether played on an open field or within the confines of a fast-paced indoor arena. While both versions share the fundamentals, they do differ in speed, physicality, and strategy. Adapting your gear is key to excelling in each setting. Here’s what you need to know when transitioning between indoor (box) and outdoor (field) lacrosse.

Gear Adjustments: What You Need to Play Your Best

Sticks

When it comes to sticks, there are definitely variations to weight when considering outdoor lacrosse versus indoor lacrosse. When it comes to outdoor lacrosse, players typically use longer sticks, especially for defensive players, allowing for more reach and control in a larger playing area. Attackers and midfielders often use a standard 40-inch shaft for quick passes and shooting.

Indoor lacrosse sticks tend to be shorter, more compact sticks – usually between 40-46 inches. These sticks are preferred to enhance ball control in tight spaces and withstand more physical play.

Protective Equipment

Outdoor lacrosse is always going to require a helmet, gloves, shoulder pads, elbow pads, and mouthguard. And of course, goalies wear additional chest protection and throat guards.

The needs change a bit when you move indoors. Due to the increased physicality, players wear additional padding, including rib pads and reinforced bicep guards. Indoor lacrosse goalies also wear larger, hockey-style protective gear for added protection against close-range shots.

Ensuring you’re protected in each environment is key to the ultimate success of your game!

Footwear

When playing on an outdoor field, cleats are essential for grip no matter if you’re playing on natural or artificial turf. 

But indoor lacrosse requires players to wear indoor court shoes with a flat sole. This provides better traction on hard surfaces, allowing for quick releases and accuracy in tight spaces, especially when using fakes and deceptive shooting to beat goalies.

Looking to step up your game? Visit Fortis Sports for all your lacrosse gear needs!