Shadow Poke and Lift
Checking
Legend
- player
- cones
- ball
- movement path
How it works
Practice the poke check and lift check in a shadowing drill against a slow-moving ball carrier.
What you need
- lacrosse stick
- lacrosse ball
- cones
Your focus
Combining poke and lift checks gives defenders a two-tool repertoire for disrupting possession. Practicing them at slow speed against a moving target bridges the gap between isolated mechanics and live play.
Ball carrier walks slowly in a zigzag pattern between cones.
Defender shadows one step behind, staying in a low athletic stance.
On coach's whistle, defender attempts either a poke check (target: stick) or lift check (target: bottom hand).
If the check dislodges the ball, defender must scoop it. Run 5 minutes of shadowing.
Goal
It's working when the poke or lift disrupts the carrier's cradle, not a wild swing, but a controlled motion that actually dislodges something.
Helpful cues
- Poke check: push the bottom hand forward
- Lift check: drive the stick up under their bottom hand
- Don't reach, take a shuffle step to close the gap first
Adjust the challenge
Make it easier
Strip it back
Ball carrier walks in a straight line only.
UpLVL it
Add the next challenge
Ball carrier jogs and can spin at any time; defender must adjust their check attempt.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.