Training Resources

Talent gets you started. Deliberate practice makes you competitive. These training resources help hockey and lacrosse players develop skills at every level.

Stick Handling Fundamentals

Whether you're controlling a puck or cradling a ball, stick handling builds the foundation for offensive play. These drills can be practiced at home with minimal space.

Hockey Stick Handling

  • Figure Eights:

    Move the puck in a figure-8 pattern around two objects about shoulder width apart. Keep your head up and use soft hands. Start slow, build speed as control improves.

  • Toe Drags:

    Pull the puck from your backhand to forehand using the toe of the blade. Essential for protecting the puck and setting up shots. Practice both stationary and while moving.

  • One-Touch Control:

    Bounce a tennis ball against a wall and redirect it with your stick. Develops quick hands and reaction time. Increase speed and vary angles.

Lacrosse Cradling

  • Basic Cradle:

    Rock the stick side to side while running, keeping the ball centered in the pocket. The motion should come from wrists and forearms, not shoulders. Switch hands frequently.

  • Split Dodge Drill:

    Practice switching hands while changing direction. The ball should never leave the pocket during the transition. Builds ambidexterity and dodge ability.

  • Blind Cradling:

    Close your eyes and cradle while walking. Forces you to develop feel for ball position without visual confirmation. Essential for game situations when looking at defenders.

Shooting Development

Player practicing shooting technique

Hockey Shooting

Every shot type serves a purpose. Wrist shots offer quick release and accuracy. Slap shots generate power for point shots. Snap shots combine elements of both.

Practice shooting from different positions around the offensive zone. Learn to shoot in stride without stopping. Develop a quick release by minimizing wind-up.

Lacrosse Shooting

Shot placement beats shot speed at most levels. Practice hitting corners consistently before adding power. Over-the-shoulder and sidearm shots each have advantages depending on defensive positioning.

Wall ball remains the single best solo drill. Count your catches in a row. Work both hands equally even if one feels awkward.

Athletic Conditioning

Stick sports demand bursts of speed, changes of direction, and sustained effort. Off-ice and off-field training builds the athletic base that supports skill development.

Sprint Intervals

Both sports feature short bursts of maximum effort. Train 15-30 second sprints with equal rest periods. Repeat 8-12 times. This mirrors shift lengths and fast break situations.

Lateral Movement

Defensive slides and dodges require side-to-side athleticism. Cone drills, ladder work, and defensive slides build the necessary hip mobility and quick direction changes.

Core Strength

Power transfers through your core. Planks, Russian twists, and rotational exercises build the stability needed for powerful shots and physical play.

Lower Body Power

Squats, lunges, and box jumps develop explosive leg strength. Skating and running both benefit from stronger legs. Single-leg exercises improve balance.

Grip and Forearms

Strong hands prevent stick checks and improve control. Wrist curls, farmer carries, and gripper exercises develop lasting grip strength for full games.

Flexibility Work

Mobile hips and shoulders enable full range of motion for shots and saves. Dynamic stretching before activity, static stretching after. Address tight areas.

Structuring Your Practice

Quality Over Quantity

Thirty focused minutes beats two hours of mindless repetition. Set specific goals for each session. Track your progress on measurable skills.

Break practice into segments: warm-up, skill work, game situations, conditioning. Rotate focus areas across the week to develop complete abilities.

Sample Weekly Plan

  • Monday:Stick handling drills, sprint intervals
  • Tuesday:Shooting practice, core workout
  • Wednesday:Rest or light activity
  • Thursday:Game-like situations, lateral work
  • Friday:Weak-hand focus, lower body strength
  • Weekend:Team practice or pickup games

The Mental Game

Visualization

Picture successful plays before they happen. Visualize proper technique during idle moments. Mental rehearsal activates similar neural pathways as physical practice.

Before games, visualize yourself executing key skills. See the puck going where you aim. Feel the ball leaving your stick on target. Confidence follows preparation.

Game Awareness

Watch professional games with purpose. Study positioning, not just highlights. Notice how elite players create space and anticipate plays.

Review your own game footage when available. Identify patterns in your mistakes. Look for moments where better decisions would have created opportunities.

Learn More About Your Sport

Training works best when you understand your equipment. Explore our sport-specific guides for detailed information on sticks, technique, and gear.

Hockey GuideLacrosse Guide