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Check out these three pracrical shooting drills that replicate game situations. Robert Morris head lacrosse coach Kenneth “Bear” Davis leads you through each one, first through whiteboard discussion and then via on-field simulations. Each drill is suitable for players of all levels and easy to implement into your own practices. After making these drills a part of your practice routine, hopefully they’ll deliver results come game time.
In this drill, one player will start with the ball before giving it up to his teammate. That first player will then make a back cut immediately after passing the ball. The feeder will then pass it right back to that player before the shooter get his hands set and then rips a shot. Communication is particularly important here among players for this type of play to succeed.
Meanwhile, the shooter has options. He can shuffle down, or get an over-the-shoulder look, among several other moves. Also, the “Give and Go” is ideal for middies in order to simulate a fast break, where players typically pass off to a point attackman before calling for the ball right back. You typically see give and go looks stemming from fast break opportunities.
Tip: On the shuffle move, players should get their shoulders square to the ball carrier before calling for the ball and receiving it back.
If your offense features a lot of pick and rolls, it’s key that your offense can also read and react to the pick and rolls, too. This drill is a great way to practice this.
You can run this drill from the side or from up top, whatever fits your offense best. Don’t forget that players need to open up and get their shoulders square to the ball carrier (so he/she can be ready to receive the pass). Coaches can also dictate where they want players to move in the drill, like telling players they must give it up, or go to the cage, or allow a player to freelance (unscripted).
Tip: You can run this drill on both sides of the cage at the same time to maximize reps and make sure everyone is getting involved.
According to Coach Davis, this is not a drill for the weak. Line up your players in two lines and within the hash marks of the field. One line should be filled with defenders. The other line will have midfielders or attackmen. One midfielder/attacker will carry the ball and go one-on-one with a defenseman. Players have limited space to work with and must stay within the perimeter of hash marks (where the lines are formed).
Starting at the 50-yard line, players must run down the gauntlet until it’s just a one-on-one with the goal. If the offensive player beats the defender clean, then the defender must do all he/she can to chase and recover. The offensive player will look to get off a high percentage shot on goal.
This is a terrific warm-up drill for 1-on-1’s. Defenders get to work on their footwork and offensive players get to work on their ball protection.
Tip: Once within 10 yards of the cage, players can then shoot on net. Also, you can make this drill as physical as you’d like, but it’s recommended to get the fundamentals down first.
The previous shooting drills can be seen in Championship Productions’ DVD “25 Game-Speed Shooting Drills For Lacrosse” with Kenneth Davis. Check out more shooting drills right here.
Greg Howard has developed a proven training program to take an athlete above game shape. This way, athletes control the tempo of the game, and the game doesn’t control them. Come crunch time, they’re a step ahead of the competition and still playing at the top of their game.
In this week’s player development feature, Howard provides three easy-to-implement outdoor exercises designed to give athletes a fourth quarter edge. While Howard’s program is a bit more extensive, these exercises will provide lacrosse players with a great foundation towards becoming the ultimate fourth quarter athlete.
1) An athlete must dedicate themselves to offseason training and in-season maintenance
2) Proper Breathing. It’s about the proper amount of oxygen to take in so you can recover quickly.
3) Confidence in knowing you can outlast the competition. This is done through training, breathing, executing and listening to coaches to help maintain goals.
Every training segment should have a dynamic warm-up. This enables you to warm up the joints, connective tissue, hamstrings, and other muscles so they can be warm and ready to go for the high-intensity workouts.
Your dynamic warm-up should be 10-15 minutes in length. Three examples of exercises perfect for a dynamic warm-up include:
– High Knees. Go for about 30 yards while jogging.
– High Knees with butt kickers.
– High Knees with commands. Commands could be side shuffles frontward, backward, sprints, etc.
For the crisscross, set up cones in a zigzag pattern. Players will be cutting at the cone, sprinting off, and working on those first 2-3 steps. When finished, work on your breathing. Take one good deep breath in and one good deep breath out. Repeat. Then start the drill again.
Power off the cone and cruise into the next cone. On the third and fourth reps through, players will fatigue a bit. Coaches should constantly remind athletes to take big, deep breaths. This is part of a breathing technique designed to drop the heart rate so we can recover quicker.
Set-up: Have cones staggered at 8-10 yards apart. Set up at least four cones on each side.
Here we are combining squat jumps with our previous crisscross exercise. Start in a squatted format. Your knees should be bent, your head and eyes should point straight ahead and your arms should be straight out in front of you. Then jump straight up and immediately back into your squat format. It’s all one movement. Now, do this with a combo of crisscrosses.
This drill really helps condition those hip flexors and thighs. You’re also fatiguing the legs and then going off into a sprint. It’s a difficult exercise, but the rewards are worth it.
First Set: 20 squat jumps with crisscross X 2.
Second Set: 15 squat jumps with crisscross X 2.
Third Set: 10 squat jumps with crisscross X 2.
Fourth Set: 5 squat jumps with crisscross X 2.
Next, we are shortening the crisscross cones to about 5-6 yards apart. Out of this, athletes will move into a red cone section for “Quick Feet” to work on fast steps while fatigued. Then it’s to the black cone section to work on a step-over move. After that, it’s to the sideways hurdles.
These drills are done in five-set formats, with no breaks. It’s really key here to focus on breathing here. It helps the athlete calm down and recover quicker. Do 5-7 sets with no breaks and focus in on your breathing.
The previous clips can be seen on Championship Productions’ DVD “Training the Fourth Quarter Athlete” with Greg Howard. To check out additional training and performance enhancement videos, click here.
Here are two recently released Football DVDs featuring the Central Florida coaching staff. UCF was the 2010 Conference USA Champions. These two new Football DVDs are titled:
Principles of the Zone Read Option Offense
The Wild Knight Wildcat Offense
Purchase the two DVDs together and save $10:
Here are two recently released Wrestling DVDs that feature Russ Cozart. He is a 2x National Coach of the Year and 8x Florida Coach of the Year. These two new Coaching Wrestling DVDs are titled:
Building a Successful Feeder System for Wrestling
Russ Cozart’s Wrestling Boot Camp
Purchase the two DVDs together and save $10:
Russ Cozart’s Program Building 2-Pack
We have recently released three Water Polo DVDs featuring Don Stoll. He is a 12x CIF Coach of the Year and has coached his team to 7 state championships. These new Water Polo DVDs are titled:
Water Polo Boot Camp: Competitive Games and Drills
Coaching High School Water Polo: Team Drills for Pre-Season and In-Season Practices
Coaching High School Water Polo: Individual Drills for Off-Season Development
Purchase the DVDs as a 3-pack and save $15:
Coaching High School Water Polo 3-Pack
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