Proper Lacrosse Throw Techniques | Overhand, BTB, Sidearm & More

Master Every Throw

Lacrosse isn't just about how hard you throw—it's about control, deception, and versatility. Mastering different throwing techniques makes you unpredictable and effective in any game situation.

1. The Overhand Throw (Standard)

This is your bread and butter—the most common and powerful throw in lacrosse.

Technique:

• Bring your stick back behind your head with your top hand high
• Step toward your target with your front foot
• Rotate your hips and shoulders through the throw
• Snap your wrists and follow through toward the target

When to use it:

Long passes, shots on goal, clearing the ball

2. The Sidearm Throw

A low, fast throw that's great for getting around defenders or making quick passes in tight spaces.

Technique:

• Drop your stick to hip level
• Keep your top hand close to your body
• Snap your wrists horizontally
• Follow through with your stick moving across your body

When to use it:

Quick feeds to cutters, deceptive passes, shots from X

3. Behind-the-Back (BTB) Pass

The ultimate move for creating space and surprising defenders.

Technique:

• Bring your stick behind your back
• Use your bottom hand to guide the motion
• Snap your wrists as the stick comes around
• Keep your head up to see your target

When to use it:

Drawing a slide, creative assists, showtime plays (use sparingly in games)

4. Shovel Pass

An underhand throw for quick, short passes in traffic.

Technique:

• Hold your stick low, almost at ground level
• Use an upward scooping motion
• Snap your wrists up through the throw

When to use it:

Quick feeds in the crease, dump-offs to cutters

5. The Bounce Pass

Useful for getting the ball past a defender's stick.

Technique:

• Throw down at the ground 2/3 of the way to your target
• Use topspin to control the bounce
• Aim for the ball to bounce up into your teammate's stick

Training All Techniques

Practice each throw type during wall ball sessions. Alternate between throws every 10 reps to build versatility. The best players can execute any throw without thinking.