To throw a lacrosse ball, hold the stick with your top hand near the head and your bottom hand at the end cap, keep your hands apart with the stick head back by your ear and your elbows away from your body, step toward your target with your opposite foot, rotate your shoulders, then push forward with your top hand while pulling your bottom hand toward your armpit, finishing with the stick pointing at the target. To catch, hold your stick up as a target near your ear, watch the ball all the way into the pocket and give slightly with your hands to cushion it, then move into a cradle or a quick throw. Practice both skills with each hand through daily wall ball and partner passing, since catching and throwing are the foundation of everything in lacrosse.
Why catching and throwing come first
Every part of lacrosse depends on passing and catching. Offenses move the ball to find open shooters, defenses clear the ball after saves, and teams build fast breaks with quick outlet passes. Players who catch and throw cleanly with both hands keep possessions alive and make their teams more dangerous. Coaches at every level emphasize these fundamentals, and the best players continue to work on them throughout their careers.
Throwing technique
| Step | Key point |
|---|---|
| Grip | Top hand near the head, bottom hand at the end cap |
| Position | Stick head back by your ear, elbows away from the body |
| Stance | Shoulders turned slightly sideways to the target |
| Step | Step toward the target with the opposite foot |
| Push and pull | Top hand pushes forward, bottom hand pulls toward the armpit |
| Release | Snap the wrist as the stick comes forward |
| Follow-through | Stick points at the target |
How to throw step by step
- Grip the stick. Place your top hand just below the head and your bottom hand near the end cap, with a relaxed grip.
- Bring the stick back. Hold the head near your ear with the pocket facing the target and your elbows away from your body.
- Turn your shoulders. Stand slightly sideways, with your non-dominant shoulder toward the target.
- Step forward. Stride toward the target with the foot opposite your top hand.
- Push and pull. Push your top hand forward while pulling your bottom hand toward your armpit, creating a lever.
- Snap your wrist. Release the ball with a quick wrist snap.
- Follow through. Finish with the stick head pointing at your target.
Catching technique
A good catch starts with a target. Hold your stick up near your ear with the pocket facing the passer, so they know where to throw. Keep your eyes on the ball from the moment it leaves the passer’s stick until it lands in your pocket. As the ball arrives, give slightly with your hands, moving the stick back as if catching an egg, to cushion the ball and keep it from bouncing out. Then either start cradling to secure the ball or move directly into a throw for a quick stick. Practice catching balls at different heights and on both sides of your body.
How to catch step by step
- Give a target with your stick up near your ear.
- Watch the ball from the passer’s stick into your pocket.
- Keep your hands relaxed.
- Give with the stick as the ball arrives.
- Secure the ball with a cradle or move into a throw.
Using both hands
Most players naturally favor one hand. Learning to catch and throw with your weak hand makes you much harder to defend, since you can pass and shoot from either side. Practice the same technique with your hands switched: top hand near the head on the weak side, bottom hand at the end cap. Expect the weak hand to feel awkward at first. Many coaches recommend extra repetitions with the weak hand until both feel comfortable.
Types of throws
Once the basic overhand throw feels comfortable, add other types. The sidearm throw brings the stick lower and to the side, which helps pass around defenders’ sticks. The quick stick, a catch and throw in one motion, moves the ball fast without cradling, which is essential for beating slides. The long outlet pass, often used by goalies and defenders on clears, uses a longer stride and fuller motion for distance. Behind-the-back and other advanced throws are fun to practice and can surprise defenders, but master the fundamentals first. Each throw uses the same basic principles: hands apart, push and pull, and a follow-through toward the target.
How your stick affects throwing and catching
Your stick setup matters. A pocket that is too shallow can make catching harder, while a pocket that is too deep may be illegal and can make throws less consistent. Shooting strings affect how the ball releases: too much whip can send throws into the ground, while too little can send them high. Beginners often do well with a mid-depth pocket and a head designed for ball control. If you consistently struggle despite good technique, ask a coach or stringer to check your stick.
Catching and throwing on the move
In games, players rarely stand still to pass. Practice catching and throwing while running, both toward and away from the passer. When throwing on the run, turn your shoulders toward the target and follow through. When catching on the run, give a target slightly ahead of your body and watch the ball into the pocket. Leading a moving teammate, by throwing slightly ahead of them, helps them catch the ball in stride.
Building consistency
Consistency comes from repetition. Even ten to fifteen minutes of wall ball a day can make a big difference over a season. Count consecutive catches, time yourself or challenge a friend to keep practice engaging. Focus on quality form in every rep rather than speed alone.
Common throwing problems and fixes
| Problem | Likely fix |
|---|---|
| Throws go into the ground | Release later, follow through toward the target, check shooting strings |
| Throws sail high | Release a bit earlier, keep the top hand driving forward |
| Weak throws | Keep hands apart, use the push-pull and step into the throw |
| Inaccurate throws | Point the stick at the target on the follow-through |
| Dropped catches | Watch the ball in and give with the hands |
Practice drills
- Wall ball with both hands: Throw and catch against a solid wall daily.
- Partner passing: Pass at 5, 10 and 15 yards, switching hands.
- Catching on the run: Receive passes while moving across the field.
- Quick stick drills: Catch and throw in one motion.
- Target throws: Aim at a marked spot to build accuracy.
Common mistakes to avoid
- Hands too close together, reducing control and power.
- Dropping the stick head low before throwing.
- Throwing with only the arms instead of stepping and rotating.
- Stiff hands that let catches bounce out.
- Taking your eyes off the ball before it reaches the pocket.
- Only practicing with the strong hand.
Frequently asked questions
Why does my lacrosse throw go into the ground?
Often because you release too early, do not follow through toward the target or your pocket has too much whip. Adjust your release and check your shooting strings.
How can I catch better in lacrosse?
Give a clear target near your ear, watch the ball into the pocket and give with your hands to cushion it.
How long does it take to learn to catch and throw?
Many beginners can catch and throw at short distances within a few weeks of regular practice, but mastering both hands takes longer.
