Two-Hand to One-Hand Switch
Cradling
Legend
- player
- ball
- movement path
How it works
Transition smoothly between two-hand and one-hand cradles against a wall, building the hand independence needed for protected carries.
What you need
- lacrosse stick
- lacrosse ball
- wall
Your focus
Most defenders target your top hand. Switching to a single-hand cradle lets you extend away from a check while keeping your feet moving.
Stand 5 yards from a wall. Begin with a two-hand cradle and throw to the wall.
As the ball returns, catch with two hands, take two cradle strokes, then release your bottom hand.
Complete three single-hand cradle strokes, reintroduce your bottom hand, and repeat.
Alternate the leading hand every 5 throws. Work strong side first, then weak side.
Goal
You've got it when the ball stops rattling out of the pocket and stays secure through the full motion, wrist rotation controlling it, not just squeezing tight.
Helpful cues
- Elbow up on the single-hand stroke, it's your shield
- Wrist rolls, not elbow pumping
- Keep the ball above your shoulder when switching
Adjust the challenge
Make it easier
Strip it back
Stay two-handed throughout; focus on smooth rhythm before adding the switch.
UpLVL it
Add the next challenge
Add lateral footwork, shuffle left 3 steps, switch hand, shuffle right 3 steps.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.