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Cradling
Against the Wall: Stand with your back to a wall and
cradle. Try to make your stick touch the wall on both sides
without dropping the ball. This is a drill to practice
keeping your stick vertical and to make sure you cradle
completely from side to side.
Obstacles: Make a line with about 10 players standing
about 4 yards apart. The rest of the players line up with
all the balls. One by one, each player weaves in between the
other players, back and forth, cradling from one side to the
other. If the player is dodging a person to their left, then
they cradle to the right and vice versa.
Pivot Points: A pivot point is a spot where a player
will stop all forward movement with one foot forward and
turn around by twisting his body instead of taking extra
steps. If a player pivots on his left foot, for instance, he
will stop with his left foot forward, and swing his cradle
strong to his right, almost over his head, while twisting
around and facing the way he came. Pivot points can be
crucial in shaking a defender because the speed and
direction is changed so quickly. Pivot points can be added
to just about any drill, especially relays.
Passing
Line drills: Two lines face each other, the player at
the head of one line has the ball. The first two players in
each line run towards each other and the player with the
ball passes to the other. When the ball is received, the
next player in the first line comes out and the ball is
passed again. After each player's turn is finished, they run
to the end of the line to which they threw.
Variations: Add defense. After a player passes the
ball, he immediately plays defense against the person he
threw to.
Underhand throws.
Ground balls
Left-handed
Make more than one set of lines doing the drill with 6
players to a set.
Squares: There are four lines (A,B,C and D), each at
a point on a square. Player A starts with the ball and runs
toward player B. Player B runs toward line C
(perpendicularly to player A's movement) and receives the
ball from player A. Player B continues with the ball as
player C moves toward line D. Player B passes to player C,
who advances toward line D. The ball continues to be passed
around the square.
Variations:
Add more than one ball
Change directions
Left-handed
Make the square smaller for tighter, faster passing
The Weave: There are three lines of players (A, B and
C) at the fifty yard-line facing the goal. The middle line
(line B) is supplied with all of the balls. The first
players in each line start down the field, the middle line
cradling the ball. Player B passes the ball to his left to
player C, and runs behind him to take his place at the left
wing position. When player C receives the ball, he crosses
the field to pass to player A, then runs behind him to take
the right wing position. When player A receives the ball, he
crosses the field and passes to player B, then runs behind
him to take his position, and player B crosses again to pass
to player C. Get it? It's hard to explain, but in broad
terms, it's a drill in which the attack wings making long,
leading passes across the field while advancing toward the
goal. The extra person just makes each line replenish
itself.
Variations:
Add 1, 2 or 3 defensemen
Finish with a shot on goal
Give-and-Go: There are three lines at the 50
yard-line: two at center, and one a wing position. One of
the lines in the center is for defensemen, the other center
line starts with the ball. The first player in the defense
line comes out to about 10 yards in front of the first
player in the ball line. The players start down the field
toward the goal, and the defender attempts to check the
center's stick and to slow him down by body checking. Once
the defender has been drawn closely to the player with the
ball, and the center senses he's in trouble, he will pass it
to the wing. The defense sprints to defend the wing, and
when he has been drawn away, the wing will pass it back to
center who has sprinted ahead for the goal.
Variations: Add a pivot point.
Pick-ups
Bowling: There are two lines at the 50 yard-line and
one person between them with all of the balls. The middle
person rolls a ball out ahead of both players and the first
players in both lines sprint for the ball, bending deep to
scoop it. Whoever comes up with the ball goes for the goal,
while the other plays defense. This drill can also be done
with the balls rolling toward the two players. The center
person can either roll the ball straight through the middle,
or to either side to compensate for the difference in speed
between the two players.
Line Drill: There are two lines facing each other,
just like in the passing drill. The player starting with the
ball runs out toward the other line and rolls the ball to
the advancing player. That player picks it up and does the
same for the next person in the first line. This drill can
also be used to roll the ball away: as the player with the
ball reaches the other line, he shovels it behind him, away
from the first person in the line he just reached.
Relays: There are four people in each line (make as many
lines as you need). Four balls, each about 20 yards apart,
are placed in front of both lines all the way up to the
opposite end-line. When the whistle is blown, the first
person in line sprints for the ball, picks it up and brings
it back to his line. As soon as he has crossed the line, the
next player sprints for the next ball, scoops it up and
brings it back to his line. This continues until the last
ball has been brought back and the one who reaches the line
first wins.
Steal the Bacon: A ball is placed at midfield and the
players are divided into two teams. Each team spreads out
along opposing lines about 25 yards away from the ball (or
around the circle). Each player has a number and the numbers
on one team coincide with those on the other. The coach
calls a number and the two players who have those numbers
sprint for the ball in the center. The player who picks up
the ball must then cradle and cross his own line when a
point is scored.
Variations: Call two numbers to have four players
fighting for the ball. Make the players pass once before
they can attempt to score.
Shooting
Rapid Fire: About 15-20 balls are lined up on the top
of the arc. A player begins at one end of the line of balls
(depending on whether he is right- or left-handed), and when
the whistle is blown, he quickly scoops the ball and shoots
at goal. He goes around the top of the arc, shooting each
ball one by one. If this drill is done sloppily, it won't do
much good. Make sure that each player bends low to get good
control of the ball, takes a cradle or two and shoots
accurately at the corners.
Variations:
Put targets in the corners of the goals.
Put a goalie in.
Limit the time in which each player has to shoot all of the
balls.
Shovel shots.
Quick Stick: This is a scoring drill that's lots of
fun, but in a game situation it must be used in only the
most perfect of circumstances. There are many ways to lose
possession of the ball doing a Quick Stick. There is one
line at the top of the fan. One player or the coach stands
behind the goal with all of the balls. The players sprint
one at a time straight toward the goal and the coach lobs a
ball high just as the advancing player enters the arc. The
player lets the ball sink lightly into his stick, after
which he quickly whips it into the goal. There is no
cradling, and the ball is never brought under full control.
Make sure that the player's stick does not enter the circle.
One-on-One: There are two lines: one at the 50
yard-line (A), and one behind the goal (B). Line B has all
of the balls. Player A runs toward the goal, and player B
makes a long pass to him. Player B advances to defend player
A after he catches the ball. Player A attempts to dodge and
out-run the defender to score, while player B tries to check
and body-check player A to prevent a goal. Note: Player B
must defend closely to player A while in the arc to prevent
a "blocking the shooting space" or "three seconds" call in a
game.
Variations: Add more than one attack line and/or
defense line
Have the goalie make the initial throw
Add a pivot point
Footwork
Drop a stick on the ground and:
1. with the stick horizontally in front of you, step over
the stick with one foot, then the next. Then step backwards
with the next foot, and follow with the other. Basically,
you're running in place very quickly, back and forth over
your stick. Make sure that you're knees are high.
2. with the stick still horizontally in front of you, squat
down a little and slide to the side of the stick, step
forward so you're in front of it, then slide to the other
side of the stick and step back behind it. Repeat this so
you're really just sliding around the stick, but the squat
position makes you're quads do a lot of the work and your
constant forward position makes your feet get a great
workout.
3. with the stick vertically in front of you, jump over it
with both feet, then again to the other side. It's like
you're slalom skiing. Again, make sure that you're knees are
high.
4. with several sticks in front of you, line them up about a
foot apart and step forward between the sticks with your
knees as high as possible. It's like that drill you see
football players doing stepping through tires.
See what other drills you can make up using your stick to
improve your footwork, for example:
- place the stick in front of you vertically. Stand at the
bottom of the stick and jump (with feet together) forward,
then over the stick, then back to the bottom, and then over
to where you started. you are jumping in a box around your
stick (do these drills for about 1 minute).
Goalie
Improving the goalie's accuracy and distance of clears and
cutting and receiving clears for field players. Basically
the goalie stands in the crease. One field player will stand
in front of him and pass him a ball. This field player will
then play defense against the goalie, trying to block his
clear. The other field players line up on both sides on the
goal. When the ball is passed to the goalie, he will say
"Clear" or whatever term he usually uses to communicate with
his team. Two field players will then sprint from the end
line and cut to receive the ball. Field players can also
line up at mid-field for this drill, or for more of a
challenge two defense players can be added. Field players
must have their sticks up and ready to accept a pass before
the goalie clears the ball. If players do not do this the
goalie can leave the crease and dump the ball back in,
giving him an additional 10 seconds and forcing the field
players to continue cutting.
Individual Lacrosse Drills
A lacrosse player, a lacrosse stick, a ball and a wall can
turn an average lacrosse player into an elite player. The
wall acts as a tool to make one's stick skills excel. The
wall provides another person who can catch almost all passes
and complete almost any drill with ease.
Some great walls can be found at racquetball courts, tennis
courts, parks and the backs of houses. Look for a wall that
does not have any windows or anything nearby that could
break.
-The first drill that one can do with a wall is the switch
hand drill. Throw the ball against the wall and catch the
ball with the opposite hand. Do this for about 5 minutes,
continually switching hands.
-The next drill one can do is the roll dodge drill. Throw
the ball worth your strong hand and do a fast roll dodge- as
well as fully changing hands. If you wish to become good
with both hands do this drill from both sides or do this
drill exclusively from your weak hand to your strong hand.
-The next drill that the wall is great for is the quick
stick drill. Throw the ball against the wall ten times with
your strong hand. The trick to this drill is that you do not
cradle-just in the stick and out of the stick. This drill is
especially important for that attackman who has a split
second to shoot and score. Definitely do this drill with
both hands.
-Another drill one can do is the ground ball drill where one
throws a low pass to the wall and does a quick scoop. Do
this with both hands and one will see the difference in his
game time ground balls. Practicing this drill with both
hands will improve your confidence in the weak hand.
-The shooting drill involves picking a point on the wall- a
mark or a line and firing the ball at it. This drill will
improve accuracy, but beware. The ball will bounce back so
make sure to so this drill far enough from the wall so you
don’t get hurt after the shot.
-The last drill involves running along the length of the
wall and throwing the ball as you run. The wall will act as
a running player. This drill will only work with a
moderately long wall as one cannot run along a wall below 20
feet long.
The Wall Drill
"Your lacrosse stick should become part of your body!"
To become proficient in passing and shooting, the player
must be able to propel the ball from the stick with the
wrist "snap." Many beginning players pass and shoot with an
arm motion, or "push" the ball, which causes the ball to
leave the stick on a low trajectory resulting in a low pass
or shot. An excellent way to develop the wrist snap is to
utilize the wall. Go to a cinderblock or brick wall and
stand approximately 3 to 5 yards away. Any wall will work
(no windows), but a smooth concrete surface at least 10 feet
tall is the best.
You can and will observe daily improvement if proper
technique is maintained. Increase the reps as wrists become
stronger. Aim for as many reps as possible with desired
form, however. This is a lefty-righty work out. Attempt to
do as many reps as possible. Remember, your goal is to
strengthen the wrists, to become proficient in releasing the
ball with the snap of the wrists, to gain hand speed, and to
develop a quick release.
Do as much as much of this routine 4-5 times a week for
15-20 minutes (no more). Beginning players should
start at 30 reps with each hand before moving to a different
part of the drill. Your goal should be to get through the
entire drill (50 reps with each hand) with each hand in
under 20 minutes. If you only get through part of the drill,
it is easy to set a goal for next time.
Proper 1 hand technique: Wearing gloves, hold the
stick in one hand at its balance point and then place the
head of the stick in the "box" area next to the ear. Then
with one hand, "snap" the wrist which will cause the ball to
come out of the stick in a straight line and bounce off the
wall straight back into the stick kept in the box area. This
will be difficult at first. Do not take shortcuts. Keep the
head of the stick in the box and not down off the shoulder.
Proper 2 hand technique: Wearing gloves, hold the
stick with your top hand approximately half way down the
shaft of the stick. Your opposite hand should cover the end
cap. Snap the top wrist while bringing the bottom hand
towards your dominant arm pit. This will help to keep your
stick in a vertical position. Try to keep the head of the
stick in the box at all times. Passing is like casting a
fishing line. Be ready for the ball to return in a hurry.
Change your foot stance as you change your hands, that is
lead with your left foot if passing from the right, and so
forth. Stick protection is important.
Proper Cross hand technique: This is the similar to
two hand technique. Hold the stick such that the dominant
hand is across your body. The head of the stick should be
kept in the "box" near the opposite ear. This will be
awkward at first but only the advanced players will get to
this stage.
DRILLS:(Beginners 30 reps with each hand)
1 hand: catch and 1cradle
2 hands: catch and 1 cradle
2 hands: quick stick
2 hands: split drill -catch righty, switch and throw
lefty/ catch lefty switch and throw righty
2 hands: catch, face dodge, and throw
2 hands: catch, fake, and throw
You must be at 50 reps with each hand before passing
this point.
2 hands: cross handed
2 hands: behind the back
2 hands: running along the wall throwing and
catching.
Be creative: if you get to this stage, you have earned
the right to!
**Remember the above must be performed in the correct
manner, that is: stick in the box, overhand motion, wrist
snap. If your form is sloppy, such as letting the stick hang
down off the shoulder, you will be slinging the ball and
thus wasting your time. CORRECT FORM MUST BE ADHERED TO, OR
YOUR EFFORTS WILL BE WASTED.** |
