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Video University

Informational & Instructional Videos

We have curated a collection of informational and instructional videos for beginner, intermediate and advanced youth players that we hope are helpful, whether you're a player, coach, spectator or just curious. You'll find general information, technical tips, strategy, tricks, drills, and more. We'll also be adding new content periodically.

Introduction To The Sport

If you are new to the sport, start here. This video is presented by US Lacrosse, the national governing body of the sport, and covers basics such as:

  • Differences between the boy and girl versions of the sport
  • Field size
  • Player positions
  • Equipment
  • Safety
  • Growth and history


Boys Equipment

Learn about the equipment used by boys, including:

  • Helmets
  • Stick
  • Ball (white)
  • Shoulder pads
  • Elbow pads
  • Gloves
  • Mouthguard
  • Cup
  • Shoes or cleats

Girls Equipment

Learn about the equipment used by girls, including:

  • Goggles
  • Stick
  • Mouthguard
  • Ball (orange/yellow)
  • Shoes or cleats


Learn how to catch a ball, with tips including:

  • Create a target in the "box"
  • Choke up with top hand
  • Use soft hands, and catch behind head


Learn the mechanics of passing, such as hand position and grip, and the following tips:

  • Perpendicular to target
  • Step with front foot pointed at target
  • Open up hips for power
  • Top hand comes forward and snaps wrist
  • Back shoulder dictates where the ball will go



Learn how to cradle the ball to maintain possession while under pressure, receiving checks, and running. Tips covered include:

  • Keep the stick at a slight angle
  • Protect with outside shoulder
  • Make a curling motion with wrist and arm
  • Keep a loose grip with fluid motion
  • Keep bottom hand at butt end of stick
  • One and two-handed techniques

Ground Balls & Boxing Out

It's important to know how to pick up a lacrosse ball from the ground. It's how most early youth players will gain possession of the ball. Here are some important things to remember:

  • Keep forward motion
  • Get low—knees bent, butt down
  • Box out defenders
  • Bring top hand up when lifting the ball


Three basic shooting techniques include:

  • Stationary 
  • Phenom hop
  • Crow hop

Inside Shooting

Former Syracuse Lacrosse All-American and current LXM PRO Mike Powell explains how to be a better inside shooter, with tips including:

  • Square your hips to the goal
  • Keep hands away from body

Playing Goalie

Goalies are the main communicator for the defense, and are in charge of stopping the ball. Usually goalies are added at the 12U level. Being a goalie, it's important to remember: 

  • Tell the defense where the ball is
  • Make sure defenders are in good position
  • Limit offensive shooting angles
  • During a shot, maintain eye contact with the ball; keep stick up and knees bent; step towards the shot with stick; follow-up with body to block and limit rebounds

The Draw (Boys)

Every lacrosse game starts with the "draw" or face-off. In boys lacrosse, two players bend down in front of the ball, holding their sticks to the ground at the center of the field. The draw also is taken at the beginning of the second half, and after each goal. Players taking the draw should remember: 

  • Choose hand grip: traditional or motorcycle
  • Use techniques such as clamp, rake or jump
  • Choose where to send the ground ball

The Draw (Girls)

Every lacrosse game starts with the "draw". In girls lacrosse, two players hold the ball together using the backsides of the heads of their sticks at the center of the field. The draw also is taken at the beginning of the second half, and after each goal. A referee will confirm balance and stillness, and players taking the draw should remember: 

  • Line hands up with center line
  • Front hands must come over height of shoulders to be legal
  • Either pull or push to send the ball to your team
  • Hand speed is the most important
  • Power comes from leg position


Fouls vary between boys and girls versions of lacrosse, but there two types of common fouls that result in different penalties:

  • Minor fouls, which protect fairness of gameplay, including:
    • Covering ground balls with stick head
    • Empty stick checks
    • Loose ball push
    • Interfering with a defender getting to the ball
    • Interfering with the goalie while they are trying to make a pass in the crease
  • Major fouls, which protect safety, including:
    • Bringing a stick head over opponent's head
    • Extending arms to knock opponent off-balance
    • Checks towards or within sphere of opponent's head
    • Slashing opponent (with or without ball) with stick
    • Cross checking
    • Holding
    • Pushing

Catching Drills

Partner passing is one of the best ways to improve catching skills. Remember to vary distance.

Defensive Drill (1-on-1)

Footwork is one of the most important techniques in defense. Here's two drills that focus on footwork. While maintaining good footwork, a defender should remember to:

  • Read opponent
  • Break opponent's feet down
  • Make contact
  • Keep opponent moving in direction you want



Stick tricks help improve hand-eye coordination and stick control-ball control. Former Syracuse lacrosse All-American and LXM Pro, Mikey Powell, and coaches from Columbia University demonstrate and stress the importance of practicing stick tricks.

Wall Ball

2X All American and Pro LAX player, Kevin Crowley, shares his 8 drill wall ball routine that has made him one of the best stick handlers in the game. This important exercise will:

  • Increase shot velocity
  • Increase hand speed
  • Reinforce proper mechanics
  • Increase accuracy


Dodging is when you try to beat the person covering you when you have the ball. There are several common types:

  • Face dodge
  • Split dodge
  • Roll dodge
  • Rocker dodge
  • Sword dodge

Triple-Threat Position

Triple-threat position, like in basketball, allows you to make multiple moves from the same position when you have the ball, to be ready for anything and keep defenders guessing. Things to remember include:

  • Keep stick up and behind head
  • Keep bottom arm up and out
  • Keep top arm up at 90-degree angle

Time & Room Shooting

LXM Pro Kyle Harrison explains and demonstrates how to be a better shooter with "time & room shooting", including:

  • Stepping to the goal
  • Keeping arms away from body
  • Shooting fast

Checking (Girls)

Typically not allowed until players reach a 12U team, checking is a valuable defensive move that involves using your stick to knock the ball out of your opponent's stick. Tips include:

  • Safety first
  • Wait until you're in front of attacker, and they expose stick
  • Don't step into it or use your body—just arm motion
  • Reach towards the corner of the attacker's stick head
  • Use a Quick down and up motion

Motion Offense

Keep a defense on their toes with techniques including:

  • Move the ball quickly
  • Create space for teammates
  • Read timing of teammates

On-Ball Defense

On-ball defense requires a controlled approach, and these fundamentals:

  • Assess space between yourself and attacker
  • Close space, but don't run
  • Maintain balance
  • Make contact (safely)
  • Keep elbows bent and feet moving
  • Dictate attackers movement and force their path

Defensive Lunch Pail Drill

The purpose of this drill is to work on footwork and body position for 1-on-1 defensive situations. 

Defensive Alley Drill

This drill helps to with drop-step footwork and body position in transition.

Offensive Zig-Zag Drill

This drill takes place behind the goal, zig-zagging between the goal line and edge of field, creating space between the attacker and defender.

Offensive Midfield Focus Drill

This drill focuses on dodging and shooting (or passing) on the run.


Throwing Fakes

Fakes are a handy technique. Former Syracuse lacrosse All-American and LXM Pro, Mikey Powell, and coaches from Columbia University demonstrate and stress the advantage of faking shots on goal.

Defending Fakes

Fakes are difficult to defend, but here are some general tips at avoid getting caught all the time.

Passing Variations

There are various ways to make a pass. Though some may seem fancy or difficult, they can be fun and effective in the right situation.

  • Behind-the-back pass
  • Around-the-world pass

Defensive Hat Drill

The purpose of this drill is to practice the slide and recovery aspect of team defense. When sliding out, approach under control. Come out big to close the distance.