Three Draw Workouts With Draw Pro Lacrosse
Winning the draw is one of the most critical moments in a lacrosse game—it sets the tone for possession, momentum, and ultimately, victory. Whether you’re a player looking to up your game or a coach aiming to develop dominant draw specialists, these three targeted workouts will help you master the art of the draw. Let’s break down each focus: technique, speed, and power.
1. Draw for Technique
Why it matters: Great draws start with great fundamentals. Proper hand placement, body positioning, and stick control lay the foundation for consistent success at the circle.
**Workout:**
- One-Handed Draws: Practice single-handed draws to isolate your top hand and bottom hand to develop precise control. Emphasize wrist movement and stick angle.
Top Hand Push Draw x 10
Bottom Hand Push Draw x 10
Top Hand Pull Draw x 10
Bottom Hand Pull Draw x 10
- Slow-Motion Reps: Perform draw motions in slow motion, concentrating on the exact sequence of movements—clamp, carve, lift, and direct.
Slow Motion Push Draw x 10
Slow Motion Pull Draw x 10
- Video, Review And Correct: Record yourself training for the Draw and watch the video. Working with a teammate or coach, review your stance, grip, hand placement, draw execution and posture. Focus on keeping an athletic stance, staying low and maintaining balance.
*Coaching Tip:* Small tweaks in technique can lead to big gains on game day. 
2. Draw for Speed
Why it matters: The fastest hands often win the draw. Explosive, quick reactions can make the difference between securing possession and chasing the play.
**Workout:**
- Quick Pop Draws: Set up multiple rapid-fire reps, aiming for the fastest clamp, carve and release possible. Practice placing the ball into the five zones and use a timer to track your progress.
Quick Pop Forward x 5
Quick Pop Backward x 5
Quick Pop Down The Line x 5
Quick Pop Back Shoulder x 5
Quick Pop Self x 5
- Whistle Starts: Train to react to the whistle with speed. Have a coach, teammate or youtube video produce a whistle to start the draw. Combine all components of the draw to improve reflexes and reaction time.
Whistle Start Pull Draws x 10
Whistle Start Push Draws x 10
- Prickle Draws Game (1v2 inside Crease Circle): Setup the Draw Pro Lacrosse Trainer Inside the crease with the Draw Taker. Place two opponents outside the crease circle. On the whistle, opponents can enter the crease to gain possession. On whistle, draw taker wins the draw and maintains possession for five seconds.
*Draw taker must adjust the placement of the draw to avoid the position of their opponents
*Rotate players through the draw and keep score
*Coaching Tip:* Incorporate grip, shoulder and arm strength exercises in every Draw workout. Game-winning draws often happen when you’re fatigued! 
3. Draw for Power
**Why it matters:** Sometimes, brute force is the difference-maker. Building strength in your wrists, arms, and core translates to more dominant wins against tough opponents.
**Workout:**
Add Weights!!! Adding weight builds strength and increased stability to your Draw motion.
Add 25-45 lb weight plates to the Draw Pro Lacrosse Trainer
Use a heavy shaft or added weight to the Draw stick
Attach 2-5 lb wrist or arm weights
- Power Draws: Focus on maximum force during the clamp and carve phase, driving through the ball with your whole body. Strive to place each draw outside the Draw Circle.
Power Draws Forward x 10
Power Draws Backward x 10
Power Draws Self x 10
- Bottom Handed Draws: Practice bottom handed draws to isolate bottom hand wrist strength to develop strength and power. Emphasize wrist movement, ball control and core strength.
Bottom Hand Push Draw x 10
Bottom Hand Pull Draw x 10
- Resistance Band Training: Use resistance bands for draw motions to develop explosive power and muscle endurance.
*Coaching Tip:* Pair power drills with proper technique—power without control will always miss the mark!
Incorporating these three focused workouts into your training routine will help you become a more complete and confident draw specialist. Remember, winning the draw isn’t just about strength or speed—it’s about mastering every aspect of the position. Commit to these drills, track your progress, and watch your draw wins climb!
Looking for more training tips or want to see these drills in action? Check out our instructional videos and resources at www.drawprolacrosse.com.