Top Lacrosse Drills to Throw Harder and More Accurately

The Foundation of Power and Accuracy

Lacrosse success = accuracy + power. Shooting harder doesn't matter if you miss the cage, and being accurate doesn't help if your shot is too weak to beat the goalie.

The best players train both. Here are the top drills to develop a shot that's fast, precise, and game-ready.

1. Wall Ball with Target Focus

Wall ball is the foundation of lacrosse skill development. But instead of mindlessly throwing, pick specific targets on the wall.

• How to do it: Mark 4-6 small targets (tape, chalk, or mental markers) at different heights
• Throw 10 reps at each target, alternating sides
• Focus on hitting the exact spot every time
• Gradually increase throwing speed while maintaining accuracy

Why it works: Builds muscle memory for precise placement while strengthening your throwing motion.

2. Step and Snap Drill

Power comes from your entire body, not just your arms. This drill teaches you to generate force from your legs and core.

• Start in an athletic stance with your stick back
• Step with your front foot toward your target
• Snap your hips and shoulders through the throw
• Follow through with your stick pointing at the target

Do 20 reps, focusing on the full-body motion. Then add a partner or wall for live throws.

3. Quick Release Shooting

In games, you rarely have time to wind up. This drill trains you to shoot fast without sacrificing power.

• Set up 10-15 yards from the goal
• Have someone pass you the ball
• Catch and shoot in one motion (no extra cradles)
• Aim for corners—top shelf or low corners

Pro tip: Use a smaller target (cones, tape) to force precision.

4. Box Shooting for Accuracy

Goalies leave specific areas open. Train to hit those spots consistently.

• Divide the goal into 6 sections (top corners, mid corners, bottom corners)
• Call out a section before each shot
• Take 5 shots per section
• Track your success rate and improve weak spots

5. Resistance Band Throwing

Building strength in your throwing motion directly translates to shot power.

• Attach a resistance band to your stick or hold it while throwing
• Perform your normal shooting motion against the resistance
• Do 3 sets of 15 reps

Why it works: Strengthens the exact muscles used in your shot.

Putting It All Together

Train these drills 3-4 times per week. Start with wall ball to warm up, then move to live shooting. Track your progress by measuring shot speed (with a radar gun or Reppit app) and accuracy percentage.

The best shooters aren't born—they're built through consistent, focused practice.