How to Throw a Lacrosse Ball 🥍 (Step by Step)

dominant hand lacrosse players

Throwing a lacrosse ball can be a bit difficult for beginners. It feels awkward and clunky at first. In this article, we’ll share 5 step by step pointers on how to throw a lacrosse ball, and in no time you’ll have a smooth, natural throwing motion. But first, you’ll need a lacrosse stick and lacrosse balls to get started. And if you truly want to improve your passing, be sure to check out the best lacrosse rebounders for your backyard. Without further ado, let’s dive in 👇.

Grip Your Lacrosse Stick

non dominant hand lacrosse players

One of the most important things to know when throwing a lacrosse ball is how to properly grip your stick. Proper hand placement will largely determine the accuracy and power of your throw. For beginners, we recommend using an overhand grip. This means that your dominant hand should be placed near the middle of the lacrosse shaft with your fingers wrapped around the back of the shaft. You will also want to make sure that your thumb is placed on the side of the shaft. Next, place your non dominant hand near the butt end of your stick.

To improve your grip, you can tape your lacrosse stick and mark where your hands should be when passing and shooting. This will help you keep a firm grip on your stick, and effortlessly slide your hands into place during a game and practice.

Place Your Feet

dominant hand lacrosse
Credit: DICK’S Sporting Goods

Once you have a good grip on your stick, it’s time to focus on your feet placement. For beginners, we recommend placing your feet shoulder-width apart with one foot slightly in front of the other. If you are throwing right-handed (which means the butt end is in your left hand), place your left foot forward. If you’re throwing lefty, then do the reverse.

This will help you maintain balance while throwing the ball. This will also help you generate power from your back foot when throwing.

Maintain Proper Throwing Motion

non dominant hand lacrosse
Credit: Premier Lacrosse League

Now that you have a good grip on your lacrosse stick and know where to place your feet, it’s time to focus on the throwing motion. For beginners, we recommend using an overhand throw. This means that you will bring the ball back above and behind your head and then release it forward.


Many beginners mistakenly try to throw a lacrosse ball with their arms; when in reality, throwing a lacrosse ball comes mostly from the wrists. Think of it like a push-pull motion. Pull down with your bottom hand and push through with your top hand. When throwing the ball, snap your wrists and follow through. This will help you generate power and accuracy with your throw.

It’s also important to remember to keep your eyes on the target. Beginners tend to look at the ball in their stick as they throw, in anticipation that they’ll lose control before release. That’s why we recommend learning how to cradle a lacrosse ball first! So you can learn to control the ball in your lacrosse pocket.

Follow Through

lead foot practice shooting

It is common for beginners (and even intermediate players) to have a poor follow-through. Following through is important for accuracy and stick protection.

The proper way to follow through is by pointing your lacrosse head in the direction of your target. Many beginners make the mistake of pulling back on the stick before release. Another common mistake is following through to the side of your body. With proper form, you’ll want to maintain an overhand release and finish by pointing your lacrosse head in the direction of the target.

Bonus Tips

push hand and anchor foot

Use soft lacrosse balls

If you’re a beginner, you might be a little nervous about misfiring and breaking a window. Check out soft lacrosse balls if you’re looking to practice without the fear of damaging anything.

Practice with your gloves on

If you’re playing boy’s lacrosse, your coaches will tell you to practice with your gloves on. Why? Well, it’s because your gloves slightly change the feel and motion of your throwing pattern. Since you’ll be wearing gloves during a game and practices, it’s beneficial to get into the habit of practicing with your gloves on.

Practice with both hands

After you feel comfortable throwing a lacrosse ball, try switching hands. Being able to catch and throw with both hands is a major advantage on the field. It opens up your game and makes you a more dynamic player. The earlier you start practicing with both hands, the more natural it will feel down the line.

Practice with a lacrosse rebounder

Getting better at passing and catching comes with repetition. Today, the best way to get in those reps is with a lacrosse rebounder! Simply set one up in your backyard and get to throwing. Check out our picks for the best lacrosse rebounders on the market.

Wrap Up

fundamental skills from different angles

Now that you know the proper mechanics of how to throw a lacrosse ball, be sure to check out the best lacrosse rebounders and training aids for further improving your game. With a little practice, you’ll be throwing the ball like a pro. Thanks for reading and good luck!

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