Lacrosse Throwing and Catching Basics

A youth lacrosse stick (shorter and lighter than adult sticks)

2-3 lacrosse balls

A goal or target — use cones or a bucket

A flat outdoor area

Start with the grip. Place your dominant hand near the head of the stick (top hand) and your non-dominant hand near the butt end (bottom hand). The hands should be about 12-18 inches apart.

Cradling: place a ball in the stick's pocket. Run while gently rocking the stick back and forth with your top hand — the ball should stay in the pocket. This takes practice. Start walking, then jogging.

Overhand throw: face your target. Pull the stick back past your ear. Step forward with the opposite foot. Rotate your torso and snap the top hand forward while pulling the bottom hand back. Release the ball as the stick passes your ear.

Catching: hold the stick out with the pocket open and facing the thrower. Angle it slightly upward. As the ball arrives, give slightly with the stick to cushion the catch (like catching an egg).

Wall ball: throw against a wall and catch the rebound. This is the best solo drill. Start close and move back as accuracy improves.

Ground balls: approach a ball on the ground at a jog. Bend your knees, lower the stick head to the ground, and scoop through the ball. Accelerate as you pick it up.

Shooting: set up a goal (two cones 6 feet apart) and practice shooting from different spots. Aim for the corners.

Mini game: play keep-away (one person tries to take the ball from the other) or a simple two-on-two with goals.

Lacrosse is one of the fastest-growing youth sports. It combines the running of soccer, the contact and strategy of football, and the hand-eye coordination of hockey.

A youth stick ($25-40) is the only essential equipment to start. Full gear is needed for team play but not for backyard practice.

Wall ball is the single best lacrosse drill. Throw right, throw left, catch right, catch left. Ten minutes of wall ball daily builds skills faster than any other practice.

Learning to throw and catch with the non-dominant hand doubles your capabilities. Start early — switching hands is easier when you're learning both sides simultaneously.

If your area has a youth lacrosse league, this backyard practice gives your child a real head start. The skills transfer directly to game play.