Single-Leg Power Hop to Shot
Strength & Power
Legend
- shooter
- ball
- lateral hop
- shot
How it works
Develop single-leg power and stability by performing a lateral single-leg hop, landing, and immediately shooting on goal.
What you need
- lacrosse stick
- lacrosse ball
- goal
Your focus
Shooting power in lacrosse is generated significantly from single-leg push-off. Training single-leg power followed immediately by a shot develops the sport-specific strength that generates velocity and accuracy under body control demands.
Player stands on dominant leg at the 10-yard mark outside the crease.
Player performs a lateral single-leg hop (2 yards) off the dominant leg, landing on the dominant leg.
On landing, player receives a pass (if not already holding the ball) and immediately shoots.
Complete 8 hops from each side. Focus on a stable landing and immediate powerful shot.
Goal
You're there when a defender can't move you out of position in the crease, your leverage and lower-body strength hold the spot.
Helpful cues
- Stick the landing before you shoot, a wobbly landing produces a wobbly shot
- Drive off the whole foot, not just the toes
- Hip and core generate the shot power, let your legs load it first
Adjust the challenge
Make it easier
Strip it back
Replace the hop with a lateral step; focus on the stable landing and shot.
UpLVL it
Add the next challenge
Add two consecutive lateral hops before receiving the pass and shooting.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.