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.