By: Katie Murphy
The summer before starting high school can feel intimidating, especially when you dream of playing women’s lacrosse at a high level.
You may already be wondering whether you are attending the right tournaments, playing for the right club team or doing enough to get noticed by college coaches. But as a rising freshman in the Class of 2030, you don’t need to have the entire recruiting process figured out yet.
Right now, your most important job is to keep developing and improving. The habits you build during your freshman year can help you become a stronger, smarter and more confident athlete. They can also prepare you to make the most of future recruiting opportunities.
Here are five areas to focus on as you begin your high school lacrosse journey:
1. Make Both Hands a Competitive Advantage
Strong fundamentals may not look as exciting as a behind-the-back goal, but they are the foundation of every successful lacrosse player.
Spend time every day working on your passing, catching, cradling, dodging and shooting. Pick up your stick for even 15 to 20 focused minutes and complete purposeful repetitions rather than simply going through the motions.
Practice with both hands. This is so important!
If you’re like most players, you’re tempted to rely on your dominant hand, especially when you’re under pressure. However, the ability to pass, catch, dodge and finish with either hand makes you so much harder to defend. It also gives you more options when the pace of play increases.
Challenge yourself to give your non-dominant hand extra attention.
- Use the wall.
- Practice quick sticks.
- Work on catching bad passes.
- Try releasing the ball from different angles.
- Track your repetitions and set weekly goals so you can see your improvement.
Consistency matters more than one marathon training session. Small amounts of focused work completed regularly can compound to create major progress over time.
2. Train Your Body to Meet the Demands of the Game
Lacrosse requires more than stick skills. Players must accelerate, change direction, maintain balance, absorb contact and compete at a high intensity throughout the game.
That’s why learning how to train for strength, agility and speed is an important part of your development.
At this stage, the goal is not to lift the heaviest weights in the gym or copy a workout you saw on social media. The goal is to learn proper movement patterns and build a strong athletic foundation.
Whenever possible, work with a qualified coach or trainer who understands youth athletes. Here’s what you should be working on:
- Squat, hinge, lunge, push, pull, jump and land safely.
- Strengthen your core.
- Improve your mobility.
- Practice short sprints, changes of direction and explosive first steps.
Proper training can help you become faster and more powerful on the field. It may also reduce your risk of injury and give you the confidence to compete against bigger, stronger opponents.
Do not overlook recovery, either. Sleep, hydration, nutrition and rest days are all part of becoming a better athlete. Training hard only helps when your body has the opportunity to recover and adapt.
3. Put Yourself in Environments That Challenge You
You improve when you are pushed beyond what is comfortable.
As you progress through high school, look for opportunities to compete against skilled players through club lacrosse, regional events and national tournaments. Playing at a higher level can expose you to faster decision-making, stronger defenders and more complex game situations.
You may not dominate every matchup – and that is okay. Struggling against better competition can reveal the areas you need to improve. It can teach you how to respond when your first dodge does not work, when an opponent matches your speed or when you need to make a decision under pressure.
Choose teams and events based on development, not just prestige. A recognizable club name can be helpful, but the quality of the coaching, your opportunity to play and the team’s competitive environment matter, too.
Ask yourself the following questions when you’re on a club team:
- Am I receiving useful feedback?
- Are practices helping me improve?
- Am I playing meaningful minutes in scrimmages and games?
- Am I being challenged by my coaches, teammates and opponents?
- Am I in a positive environment, one that supports and motivates me to do better?
The best environment is one that stretches your abilities while giving you the coaching and opportunities you need to grow.
4. Build Game IQ One Rep at a Time
College coaches are not only looking for athletes who can run fast and handle the ball. They want players who understand the game.
Game IQ develops through experience. Compete as often as you reasonably can, whether that means playing in school games, club tournaments, small-sided competitions or competitive practices. Every repetition gives you another opportunity to recognize patterns and make better decisions.
You can also improve by studying lacrosse. Focus on various aspects of the game:
- Pay attention to what happens away from the ball.
- Watch how teammates create space.
- Notice when defenders slide.
- Learn why an offense succeeds on one possession and turns the ball over on the next.
Watch high-level college games and focus on a player who plays your position:
- How does she move, communicate and react?
- Where does she position herself?
- When does she cut?
- How does she approach a matchup?
- What does she do immediately after passing the ball?
Review film of your own games when it is available. Do not watch only your goals or best plays. Look for decisions you could have made sooner, off-ball opportunities you missed and moments when better positioning might have changed the outcome.
The objective is not to criticize yourself. It is to become a more observant and intentional player.
5. Protect the Parts of Lacrosse You Love
Improvement is important. Recruiting goals can be exciting. But lacrosse should not become a nonstop test you feel pressured to pass.
You are at the beginning of your high school experience. Give yourself room to enjoy it. Play because you love competing with your teammates. Celebrate a great assist as much as a goal. Laugh during practice. Try a new position. Take time off when your body and mind need a break.
Burnout can happen when every game feels like an audition and every mistake feels like a threat to your future. Remember that one bad practice, tournament or season will not define your lacrosse career.
Your development will not follow a perfectly straight line. Some months you will make noticeable progress. Other times you may feel stuck. Continue showing up, remain open to coaching and focus on the parts of the sport that make you want to pick up your stick.
The athletes who stay curious, motivated and connected to the joy of playing are often the ones who continue improving over the long term.
Your Recruiting Journey Starts with Development
As a member of the Class of 2030, you have time to grow.
You don’t need to be a finished player before freshman year. You don’t need to know exactly which college you want to attend. And you don’t need to compare every step of your journey with someone else’s.
Focus on what you can control:
- Build your skills.
- Train intelligently.
- Seek challenges.
- Learn the game.
- Be a great teammate.
- Keep enjoying the sport.
Those habits will help you become more recruitable. And, more importantly, they’ll help you become the best lacrosse player you can be.
Prepare for the College Lacrosse Recruiting Process
Developing your game is only one part of becoming a college lacrosse player. You also need to understand how recruiting works, what coaches look for and what steps to take as you move through high school.
Committed: The Ultimate Guide to Getting Recruited to Women’s College Lacrosse gives players and families a clear roadmap for navigating the process. It can help you make informed decisions, avoid common mistakes and approach recruiting with greater confidence. Begin preparing now so you will be ready when your recruiting opportunities arrive.