If a shooter can make a defender hesitate for even half a second, the shot window opens. That is exactly what the hitch does: it freezes the defender, buys space, and gives the attacker a cleaner path to the cage. In this post, you’ll learn the Hitch and Shoot drill, why it works, and how to run it with game-speed intent.
The Problem It Fixes
A lot of lacrosse players can catch and rip, but they struggle when the defense closes fast and the shot has to be created, not just taken. They either rush the release, lean away from contact, or telegraph the shot before the goalie has to react. That turns a decent chance into an easy save.
The hitch teaches players to sell the shot first, then step into a better lane and finish with control. It is a simple way to build deception without needing a complicated dodge package.
The Primary Drill — Hitch and Shoot
Hitch and Shoot
This drill teaches players to freeze the defender with a believable fake, step into better space, and finish the shot with balance.
Problem It Solves
This drill helps players who shoot too early, fade off balance, or fail to create separation before releasing. It also helps attackmen and midfielders who need a reliable way to make defenders stop their feet.
Purpose & Outcome
The goal is to create a more deceptive shooter who can catch loaded, hitch with control, and release a cleaner shot. Over time, the player learns to turn a rushed attempt into a controlled scoring chance.
Time Commitment
- 15–20 minutes per session.
- 3–5 sessions per week.
- 25–50 quality reps per side depending on skill level.
Equipment Needed & Setup
- Lacrosse stick.
- Lacrosse balls.
- Goal or shooting target.
- Coach or feeder.
- Open lane to the cage.
- Optional rebounder for faster rep flow.
A feeder is ideal because it keeps the drill moving and lets the shooter stay focused on timing and body control. A passing rebounder can also help keep the rep quality high if you want more volume without constant resets.
Player Position Setup
- Start 8–12 yards from the goal.
- Catch in a loaded shooting position.
- Stay balanced through the hitch.
- Keep the stick ready to attack immediately.
- Stay facing the target with your eyes on the cage.
Step-By-Step Execution
- Catch loaded.
Receive the pass already looking like a shooter. That first posture matters because it forces the defense to respect the threat. - Sell the shot.
Use your shoulders, eyes, and hands to make the fake believable. The hitch only works if the defender thinks the release is coming right now. - Hitch cleanly.
Bring the stick up and back just enough to create the illusion of a shot. Keep it compact so the motion stays quick and controlled. - Drive off your inside foot.
Step into space instead of drifting away from the goal. The inside-foot drive helps you turn the fake into a real scoring lane. - Reset your body.
Get your hips and shoulders square enough to shoot with balance. If your body is falling away, the shot loses power and accuracy. - Finish low.
Aim to place the ball cleanly instead of muscling it. A low, controlled finish is harder for the goalie to track when the hitch has already frozen the defender. - Repeat on both sides.
Run the drill right-handed and left-handed so the move looks the same from either side. That makes the shooter harder to read in a real game.
Key Coaching Points
- Keep the hitch believable, short, and compact.
- Don’t let players over-wind the stick.
- The fake should freeze the defender, not pause the entire motion.
- Good reps look balanced, intentional, and quick.
- Bad reps usually look rushed, upright, or off-balance.
Performance Targets & Progressions
| Level | Reps Per Session | Goal |
|---|---|---|
| Beginner | 25–50 | Learn the hitch and shot timing |
| Intermediate | 50–100 | Improve deception and balance |
| Advanced | 100+ | Game-speed shot creation on both sides |
Why This Drill Works
The hitch works because it teaches players to create separation without needing a full dodge. That matters in real game situations where defenders are closing hard and the shot has to happen in a small window. It also builds body control, which is often what separates a saved shot from a clean finish.
Once players repeat it enough, the movement becomes automatic and the fake becomes more convincing. That gives them a practical way to freeze the defender, step into better space, and finish with confidence.
How the Right Equipment Helps
This drill runs faster and cleaner when the feeder can keep the ball moving and the shooter can stay locked into quality reps. A multi-sport rebounder helps create a steady rhythm and reduces the time spent chasing balls between attempts.
For lacrosse players, pairing the drill with a smart lacrosse ball or performance tracking lacrosse ball adds useful feedback. That makes it easier to monitor rep volume and shot consistency instead of guessing whether the work is paying off.
Conclusion
If you want a drill that feels more game-specific than wall ball, hitch and shoot is a strong choice. It teaches deception, balance, and shot creation in one simple movement pattern. That makes it useful for younger players learning how to freeze a defender and for older players sharpening their finishing touch.
Start with compact fakes, keep the body under control, and make every rep look like a real scoring chance. The move is simple, but the carryover to actual game situations is huge.
About All Ball Pro
All Ball Pro builds training equipment for athletes who want more efficient solo and small-group reps. Their lineup includes all-terrain rebounders and the R1 Pro Smart Ball, designed to support consistent practice and measurable development. Visit allballpro.com to explore rebounders, the R1 Pro Smart Ball, and training bundles built for lacrosse players and coaches.