Four-Week Draw Training Program: Win More Possessions, Win More Games

Four-Week Draw Training Program: Win More Possessions, Win More Games

For any competitive lacrosse team, dominating the draw circle is a game-changer. But building consistent draw training into your schedule isn’t always easy. That’s why we’ve developed a simple, effective four-week draw training program—designed to help players of all levels get more quality reps, build muscle memory, and boost confidence at the draw.

 

Whether you’re a coach looking to maximize practice time or a player aiming to make a bigger impact, this program will help you take your draw skills to the next level.

 

Why Focus on the Draw?

Coach Brett VanAlstyne, inventor of the Draw Pro, believes the Draw is one of the most exciting and decisive aspects of women’s lacrosse.  It is time to prioritize draw-training and help equip Draw-Taking Players with a better training option.  The Draw Pro Lacrosse trainer is the solution and will help players grow stronger, build confidence, and win more draws.  We know that Draw-Taking is one of the most challenging skills to master, requiring a blend of technique, timing, and strength. Consistent, focused training is the key. 

 

Four Week Draw Pro Lacrosse Program Overview

• Length: 4 weeks
• Sessions per week: 3–4
• Time per session: 20–30 minutes
• Equipment: Draw Pro training platform, lacrosse sticks, balls, optional weight plates, exercise bands, wrist weights

 

Week 1: Fundamentals & Technique

Goal: Build a strong foundation—focus on form, hand placement, and reaction time.

• Warm-Up (5 min): Dynamic stretching, helicopter twists, windshield wipers, Seminole chops
• Drills (15–20 min):
• Top Hand One-Handed Draws (emphasize hand speed and clean motion)
• Bottom Hand One-Handed Draws (emphasize hand speed and clean motion)
• Two-Handed Draws (focus on wrist snap and body positioning)
• Quick Pop Draws (practice fast reactions to whistle)
• Draw Game (5 min): Draw and a Stick Trick! 
• Cool Down (5 min): 5 minutes of jogging and light stretching

Coaching Tip: Prioritize quality over quantity. Use video feedback if possible.

 

Week 2: Quality Reps

Goal: Increase strength and endurance with higher reps and added resistance.

• Warm-Up (5 min): Dynamic stretching, mobility work, resistance band exercises
• Drills (20 min):
• Push Draw Two-Handed Draws (focus on technique and ball placement)
• Pull Draw Two-Handed Draws (focus on technique and ball placement)
• Quick Pop Draws (practice fast reactions to whistle)
• Power Draws (add DP weight plate for resistance)
• Draw Game (5 min): Draw to a Goal!    
• Cool Down (5 min): 5 minutes of interval runs and light stretching

Coaching Tip: Track the number of reps per session. Aim to increase by 10% each week.

 

Week 3: Game Simulation & Pressure

Goal: Prepare for real-game situations—train under pressure and unpredictability.

• Warm-Up (5 min): Dynamic stretching, agility ladders with stick & ball
• Drills (20 min):
• Top Hand One-Handed Draws (Add Wrist Weights)
• Bottom Hand One-Handed Draws (Add Wrist Weights)
• Changing Levels Draws (Draw taking at changing heights – low, middle, high)
• Timed Draw Challenges (see how many successful draws in 60 seconds)
• Draw Game (5 min): Butterfly Catches and Skeet Shots     
• Cool Down (5 min): Deep breathing, light jog

Coaching Tip: Add crowd noise or distractions to simulate game pressure.

 

Week 4: Fundamentals, Confidence & Mastery

Goal: Sharpen skills, reinforce confidence, and track progress.

• Warm-Up (5 min): Dynamic stretching, mental visualization & breathing
• Drills (20 min):
• Two-Handed Draw Warmup (focus on technique and ball placement)
• Quick Pop Draws (practice fast reactions to whistle)
• Player’s Choice (repeat favorite/most challenging drills)
• Competition Sets (team mini-tournament or leaderboard)
• Review & Reflect (watch video, discuss improvements)
• Draw Game (5 min): Shot Caller and Waterfall Draws      
• Cool Down (5 min): Team huddle, goal-setting, milestone checks

Coaching Tip: Celebrate progress! Collect feedback from players on what felt most effective.

 

Ready to Level Up?

The Draw Pro training platform is designed to make every rep count—easy setup, adjustable for all players, and tough enough to handle a full season of training. Pair this four-week program with your Draw Pro and watch your team’s confidence and skill soar.  Excellence is within your reach.  

 

Want more drills or have a favorite you’d like to share? Drop us a message or tag @drawprolacrosse on social media—we love seeing teams put in the work!

 

Win the Draw. Win the Game.