A sports training apparatus for practicing lacrosse comprising an elongate rigid member extending along a length between first and second ends, first and second stops secured to the elongate rigid member, and a slidable mass on the elongate rigid member, slidable along the elongate rigid member between the first and second stops. A kit for retrofitting a lacrosse stick for practicing lacrosse comprising first and second stops, securable to a lacrosse stick; and a slidable mass, having a passage along an axis there through. The instant abstract is neither intended to define the invention disclosed in this specification nor intended to limit the scope of the invention in any way.