You don't need a field. You don't need a backstop. You don't need a team. You don't even need a regulation lacrosse ball. With a Skill Stick and a tennis ball (or wiffle ball, or foam ball), you can build real lacrosse skills in your backyard today.

Here are five drills you can start right now — no setup required.

Drill 1: Wall Ball — Build Soft Hands

What it builds: Soft hands, hand-eye coordination, quick release, catching on the run, both-hand proficiency

What you need: A wall (side of house, garage door, fence, shed), Skill Stick, tennis ball or wiffle ball

How to do it:

  1. Stand 10–15 feet from the wall, feet shoulder-width apart, knees slightly bent
  2. Throw the ball against the wall with your dominant hand, aiming for a spot about chest-high
  3. Let the ball rebound off the wall and catch it with both hands
  4. Immediately throw again with your non-dominant hand
  5. Continue alternating hands for 30–60 seconds, rest, repeat for 3–5 sets

Progression: Start close to the wall (10 feet) and focus on soft, controlled catches. As you get comfortable, move back (15–20 feet) and increase your throwing speed. Advanced: add movement by stepping left or right after each throw, or do one-handed catches.

Pro tip: Keep your stick in the "box" — between your shoulders and ears. Don't let it drop below your waist or rise above your head. This builds good habits for game situations.

Want more wall ball variations? Check out the full Wall Ball Mastery guide at the guide site.

Drill 2: Shooting Practice — Rip Wiffle Balls

What it builds: Shot power, accuracy, release point consistency, follow-through

What you need: Skill Stick, wiffle balls (or tennis balls), target (tree, fence post, garage door handle, makeshift goal)

How to do it:

  1. Set up a target 10–15 yards away — a tree trunk, fence post, or even a makeshift goal made from cones or chairs
  2. Start in an athletic stance: knees bent, feet shoulder-width apart, stick up and ready
  3. Wind up and rip the ball at your target, focusing on a clean release and full follow-through
  4. Retrieve the ball (wiffle balls are easy to find and won't get lost) and repeat
  5. Do 10 shots from your dominant side, 10 from your non-dominant side, rest, repeat for 3–5 sets

Progression: Start close (10 yards) and focus on accuracy. As you hit your target consistently, move back (15–20 yards) and add power. Advanced: add dodges before shooting — split dodge, roll dodge, face dodge — to simulate game situations.

Pro tip: Wiffle balls are perfect for backyard shooting practice. They fly fast and true, but they won't break windows or damage property if you miss your target. No backstop needed.

Want more shooting drills? Check out the Shooting Drills with Wiffle Balls guide.

Drill 3: Dodging — Plant and Go

What it builds: Change of direction, explosiveness, stick protection, footwork

What you need: Skill Stick, tennis ball or wiffle ball, cones (or makeshift cones: water bottles, shoes, rocks)

How to do it:

  1. Set up 3–5 cones in a line, 5 yards apart
  2. Start at the first cone with the ball in your stick, cradling
  3. Sprint to the second cone, plant your outside foot, and explode in a new direction (split dodge)
  4. Continue through all cones, alternating dodge types: split dodge, roll dodge, face dodge
  5. At the final cone, take a shot or sprint through for 10 yards
  6. Walk back, rest, repeat for 5–10 reps

Progression: Start slow and focus on proper technique — low center of gravity, explosive plant, stick protection. As you get comfortable, increase your speed and add a shot at the end. Advanced: have a friend or family member act as a passive defender to simulate pressure.

Pro tip: Keep your stick in one hand while dodging — this builds the strength and control you'll need in game situations. Switch hands between reps to work both sides.

Want more dodge techniques? Check out the Dodge Techniques guide.

Drill 4: Cradling — Walk the Dog

What it builds: One-handed cradle strength, stick control, body positioning, protection

What you need: Skill Stick, tennis ball or foam ball, open space (grass, driveway, backyard)

How to do it:

  1. Hold the stick with your dominant hand only, ball in the pocket
  2. Start cradling — use your wrist to create a smooth, circular motion that keeps the ball in the pocket
  3. Walk forward while cradling, focusing on keeping the ball secure
  4. After 20–30 yards, switch to your non-dominant hand and walk back
  5. Repeat for 5–10 laps, alternating hands

Progression: Start walking slowly and focus on smooth, controlled cradles. As you get comfortable, increase your speed to a jog or sprint. Advanced: add changes of direction — zig-zag through cones, spin moves, backing up — while maintaining the cradle.

Pro tip: Keep your elbow close to your body and use your wrist, not your arm, to cradle. This builds the wrist strength you'll need for one-handed cradling in games. Also: cradle at different heights — high (above shoulder), mid (chest level), low (near hip) — to simulate different game situations.

Drill 5: Quick Stick — Rapid Fire

What it builds: Quick release, hand-eye coordination, reaction time, catching and throwing in one motion

What you need: Skill Stick, tennis ball or wiffle ball, wall (or partner)

How to do it:

  1. Stand 5–8 feet from the wall (closer than wall ball distance)
  2. Throw the ball against the wall and catch it, immediately throwing it back in one motion — no cradling, no winding up
  3. Focus on catching and releasing as quickly as possible
  4. Do 20–30 rapid-fire throws, rest, repeat for 3–5 sets

Progression: Start at a comfortable pace and focus on clean catches and releases. As you get comfortable, increase your speed. Advanced: move side-to-side after each throw, or do one-handed quick sticks.

Pro tip: Keep your stick up and ready — don't let it drop after each throw. The goal is to build muscle memory for catching and releasing in one fluid motion, just like in a game.

Have a partner? Quick stick works great with a partner too. Stand 10–15 yards apart and rapid-fire back and forth. The closer you stand, the faster you have to react.

Putting It All Together

Here's a simple backyard workout you can do today:

  1. Warm-up: 2 minutes of light jogging in place, arm circles, stick handling
  2. Wall ball: 3 sets of 30–60 seconds, rest 30 seconds between sets
  3. Shooting practice: 3 sets of 10 shots (5 dominant, 5 non-dominant), rest 60 seconds between sets
  4. Dodging: 5–10 reps through cones, walk back between reps
  5. Cradling: 5–10 laps, alternating hands
  6. Quick stick: 3 sets of 20–30 throws, rest 30 seconds between sets
  7. Cool-down: 2 minutes of light stretching

Total time: 20–30 minutes. No field required. No backstop required. No regulation lacrosse ball required.

Ready to start training? Grab a Skill Stick at peopleslacrosse.com and start building real skills in your backyard today.

Want more drills and deeper progressions? Check out the free guides at guide.peopleslacrosse.com — including backyard training, shooting drills, dodging techniques, and more.