How to Get Better at Lacrosse

Whether you're new to lacrosse or looking to earn more playing time on your varsity or club team, improving your game requires more than simply playing more games. The best way to get better at lacrosse is to build strong fundamentals, train consistently, develop athleticism, and learn how to make better decisions under pressure.

At IMG Academy, athletes work with experienced coaches who emphasize deliberate skill development, athletic performance, and game intelligence. As IMG Academy Director of Lacrosse Shannon O'Neil explains, "The kids that buckle down, do the work, and practice outside of team training really have a chance to get good at the game."

If you're wondering how to get better at lacrosse, read on.

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Why Improving in Lacrosse Requires Skill, Speed, and Consistency

Lacrosse is one of the fastest-growing sports in North America because it combines speed, athleticism, strategy, and technical skill. Success depends on developing multiple areas simultaneously:

• Stick skills
• Shooting accuracy
• Footwork
• Speed and agility
• Strength and Conditioning
• Lacrosse IQ
• Mental toughness

Many young players believe playing in more tournaments is the fastest way to improve. While competition is important, development happens during focused practice.

According to Coach O'Neill, younger athletes often improve faster by identifying weaknesses instead of repeating the skills they already do well.

How to Get Better at Lacrosse Fast

While there's no shortcut to becoming an elite player, you can accelerate your progress by practicing with intention.

Focus on these five habits:

• Practice stick skills every day.
• Improve your speed and footwork.
• Train both hands equally.
• Watch high-level lacrosse to improve game IQ.
• Work on your biggest weakness, not just your favorite skill.

Coach O'Neill encourages athletes to ask themselves one important question:

"What is actually holding me back?" Then spend your extra practice time improving that area instead of only repeating your strengths.

Start now: Find lacrosse drills to do at home with IMG Academy Essentials

Key Skills Every Lacrosse Player Should Develop

Stick Skills and Ball Control

Great stick skills are the foundation of every position. "Stick work is the most important thing -- it's like you wouldn't play basketball if you couldn't dribble, right? So, you can't play lacrosse at the highest levels if your stick isn't great," says Coach O'Neil. "And so, I would spend and I would commit to spending 30 minutes a day at the minimum just on the wall or in live passing at full speed with a friend. I'd say if you can get a stick in a hand for 30 min or 45 min, like 3 or 4, 5 times a week, I think you're in really good shape there."

Practice:

• Wall ball
• Quick-stick catches
• One-handed cradling
• Catch-and-throw drills
• Ground balls
• Passing on the move

Shooting Accuracy and Power

Great shooters are efficient and accurate.

Work on:

• Shooting off both feet
• Shooting on the run
• Quick release mechanics
• Changing shot angles
• Off-hand shooting

Rather than firing hundreds of identical shots, vary your repetitions to simulate game situations.

Dodging and Offensive Moves

Elite offensive players create separation before they shoot.

Practice:

• Split dodge
• Roll dodge
• Face dodge
• Question mark dodge
• Inside roll
• Change of speed

Good dodging depends just as much on footwork as stick handling.

Footwork and Agility

Quick feet improve every part of lacrosse.

Include:

• Ladder drills
• Cone drills
• Lateral shuffles
• Sprint starts
• Deceleration drills
• Reaction drills

Improving your first step often creates more separation than simply getting faster over long distances.

Game IQ and Decision-Making

Physical skills matter, but high-level players consistently make better decisions.

Improve your lacrosse IQ by:

• Watching college games
• Studying off-ball movement
• Learning offensive spacing
• Understanding defensive rotations
• Reviewing film

Coach O'Neill advises players not to watch the ball during games. Instead, study what everyone else is doing away from the play to better understand spacing, timing, and decision-making.

How to Improve Stick Skills at Home

Stick skills are crucial to improving your game.

A simple daily routine:

Consistency beats marathon practice sessions. Aim for daily repetition rather than occasional long workouts.

Shooting Drills to Increase Accuracy and Power

Practice shooting from multiple game situations:

• Time-and-room shots
• Shooting off the dodge
• Catch-and-shoot
• Low-angle finishes
• Quick release shooting

Track:

• Shot percentage
• Accuracy by location
• Weak-hand percentage
• Release speed

Video Analysis Opportunity

Watch how proper mechanics, body positioning, and repetition improve shooting consistency. Use the demonstrations as a guide, then replicate the movements during your own training sessions.

Footwork and Agility Training for Lacrosse

Quick feet create better athletes.

Weekly drills should include:

• Sprint mechanics
• Lateral movement
• Single-leg balance
• Change-of-direction drills
• Plyometric jumps
• Reaction work

Conditioning for Lacrosse Players

According to IMG Academy Strength & Conditioning Coach Matthew Wheaton, lacrosse speed training should emphasize acceleration rather than simply running fast over long distances. Because many plays begin with short, explosive movements, athletes should prioritize developing their first few steps before top-end speed.

A well-rounded speed program should include:

• Wall drills to reinforce sprint mechanics
• Resisted sprints to build acceleration strength
• Crossover runs to improve multi-directional movement
• Reactive sprint drills
• Change-of-direction training

Then expand the endurance subsection:

Traditional distance running alone won't prepare athletes for the demands of lacrosse. Instead, conditioning should mirror the stop-and-start nature of the game.

Coach Wheaton recommends incorporating:

• Box-to-box tempo runs to build position-specific endurance, especially for midfielders
• Three, four, or five-cone change-of-direction circuits performed with high repetitions and limited rest
• Shuttle runs
• Sprint-to-recovery intervals
• Small-sided competitive games

Strength and Conditioning for Lacrosse

Strength and conditioning serves as the foundation for every athletic quality required in lacrosse. According to Coach Wheaton, it helps athletes develop the speed, strength, and power needed to separate themselves from players with similar stick skills while also building the physical resilience needed to withstand contact throughout the season.

A balanced strength program should improve an athlete's ability to:

• Accelerate faster
• Generate more shot power
• Win ground-ball battles
• Absorb contact
• Change direction efficiently
• Reduce injury risk

Rather than focusing solely on lifting heavier weights, lacrosse players should develop movement quality, rotational power, and single-leg strength.

Recommended Strength Exercises for Lacrosse

Coach Wheaton recommends these foundational exercises for athletes training at home:

Weekly Training Plan for Lacrosse Players

Sample Off-Season Weekly Training Schedule

Coach Wheaton explains that IMG Academy athletes train with a structured progression throughout the week instead of repeating the same workout every day.

Dynamic training days emphasize movement speed and explosiveness using jumps, plyometrics, and Olympic lift variations, while strength-focused days prioritize building force through upper-body and unilateral exercises.

Recovery days allow athletes to adapt and prepare for the next training cycle.

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How Often Should Lacrosse Players Practice?

Quality matters more than quantity.

A strong weekly routine typically includes:

• Daily stick work
• 2–3 strength sessions
• 2 speed workouts
• 1–2 conditioning sessions
• Team practices
• Recovery days

Coach O'Neill emphasizes that athletes who genuinely enjoy the process of training, not just games, are often the ones who continue improving throughout high school and into college. During the school year, IMG Academy lacrosse athletes typically complete five strength and conditioning sessions each week:

• Three weight room sessions
• Two speed and agility sessions

Strength sessions begin with individualized warm-ups before progressing into sport-specific lifting based on the athlete's age, position, and competitive level. Speed sessions rotate between acceleration, maximum velocity, and change-of-direction training depending on the phase of the training calendar.

Athletes training at home don't necessarily need to replicate this exact schedule, but following a balanced weekly plan that includes strength, speed, stick work, conditioning, and recovery can help maximize long-term development.

Common Mistakes That Slow Skill Development

Avoid these common errors:

• Only practicing your strengths
• Ignoring weak-hand development
• Skipping conditioning
• Playing too many games without focused training
• Neglecting recovery
• Not watching film
• Inconsistent practice habits

Coach O'Neill notes that players often spend hundreds of repetitions on skills they're already comfortable with, when greater improvement comes from targeting specific weaknesses.

How Lacrosse Camps and Training Programs Can Help

Individual practice is important but structured coaching can accelerate development.

IMG Academy lacrosse camps provide athletes with opportunities to improve through:

• Position-specific instruction
• High-level competition
• Daily stick work
• Speed and agility development
• Strength training
• Nutrition education
• Mental performance coaching
• Film review

Coach O'Neill explains that consistent coaching, frequent practice against talented competition, film study, nutrition, and mental performance all contribute to the rapid development many athletes experience in a structured training environment.

At IMG Academy, athletic development extends well beyond stick skills. Student-athletes complete integrated strength and conditioning programming designed specifically for lacrosse, with training individualized by age, position, and team level.

Athletes also work alongside sports scientists, nutrition experts, and mental performance coaches to support long-term athletic development and help them perform consistently throughout the season.

Find Your Camp

Explore IMG Academy Lacrosse Camps to experience immersive training designed to help athletes build confidence, improve skills, and compete at a higher level.

Final Tips to Improve Your Lacrosse Skills

Every great player starts with consistent daily habits.

Remember to:

• Practice with purpose.
• Build strong fundamentals.
• Train both hands.
• Develop speed and strength.
• Watch film regularly.
• Recover properly.
• Enjoy the process.

As Coach O'Neill says, improvement happens at different rates for every athlete. Stay focused on your own development, continue addressing your weaknesses, and commit to steady progress over time.

FAQs About Getting Better at Lacrosse

How can I get better at lacrosse fast?

Focus on daily stick work, improving your weakest skills, developing speed and agility, and practicing with intention. Consistent, focused training is more effective than simply playing more games.

What skills matter most in lacrosse?

Every player should develop strong stick skills, shooting accuracy, footwork, speed, conditioning, and game IQ. Mental toughness and decision-making are also critical as competition levels increase.

How do I improve stick skills at home?

Practice wall ball, quick sticks, ground balls, and passing with both hands for 30–45 minutes several days each week. Consistent repetition builds confidence and ball control.

What conditioning helps lacrosse players?

Sprint intervals, shuttle runs, agility work, and repeated high-intensity efforts closely match the physical demands of lacrosse. Pair conditioning with proper recovery to maximize performance.

How often should lacrosse athletes practice?

Most athletes benefit from daily stick work, multiple weekly speed and strength sessions, regular team practices, and scheduled recovery days to allow the body to adapt and improve.

Ready to Take Your Game Further?

Whether you're learning the fundamentals or preparing for college-level competition, the right coaching environment can help you build confidence and improve faster.

Explore IMG Academy's Lacrosse Camps, learn more about our Sports Performance Training, drills from home with IMG Academy Essentials or explore IMG Academy boarding school to discover the training program that's right for you.