Beginner training plan
Your first trainingThe first lesson is about two things: seeing where you’re starting from and getting a stick to feel natural in your hands. We’ll spend a few minutes on grip, athletic stance, and how to cradle so the ball stays protected while you move. From there we get right into throwing and catching on your strong hand at close range, because reps build confidence fast. My goal by the end of session one is that you leave able to catch and throw cleanly, understand the basics of how the stick works, and actually want to come back. No drowning you in information.
Training 2-3These two lock in the fundamentals. We keep sharpening throwing and catching, but now we start introducing your off hand early, because that’s what separates players down the road. We add ground balls, which is where a huge share of possessions are won, and start layering in basic footwork so you’re not standing flat when the ball comes. Expect a lot of movement and repetition. This is where the mechanics start turning into muscle memory instead of something you have to think about.
Training 4-10This block is where you start looking like a real player. We build out dodging, shooting mechanics and shot placement, and defensive footwork and positioning so you can play both ends of the field. We keep pushing off-hand development hard, and we start putting you into small-space situations like 1v1s and 2v2s so skills show up under a little pressure. We’ll also start pointing you toward a position that fits your strengths. By lesson ten you should have a full toolbox, even if it’s not polished yet.
Training 11+Now it’s about game IQ and refinement. We take everything you’ve built and apply it to live, situational play: reading the field, making the right decision, and executing when it’s not a controlled drill. We sharpen your position-specific skills, add more advanced dodges and shots, and get you into scrimmage reps. I’ll also set you up with a wall ball routine so you keep improving on your own between sessions, which is honestly the biggest lever for getting good. From here it’s a long game of steady reps and small refinements.
