Unstable Catch and Release
Coordination & Body Control
Legend
- player
- ball
- movement path
How it works
Develop body control and catching under unstable ground conditions, simulating the body absorption required after physical contact.
What you need
- lacrosse stick
- lacrosse ball
- balance pad or BOSU ball
Your focus
Body control after contact or on uneven terrain is a game-specific coordination demand. Training on an unstable surface forces the core and ankles to stabilize actively while the upper body executes precise catching mechanics.
Player stands on a balance pad or BOSU ball.
Partner stands 8 yards away and throws varied passes (high, low, left, right).
Player catches and immediately returns a crisp pass without stepping off the pad.
Complete 20 catches, varying the throwing angle each time.
Goal
You're there when you catch clean after an off-balance landing, the body absorbed the contact and you still made the play without resetting.
Helpful cues
- Find your balance center before the ball arrives
- Absorb the catch with soft hands, don't reach and fall
- Return pass quickly, balance should stabilize between throws
Adjust the challenge
Make it easier
Strip it back
Stand on flat ground; add a single-leg balance challenge instead.
UpLVL it
Add the next challenge
Partner adds head fakes and pump fakes before throwing to create reactive instability.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.