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In this exclusive behind-the-scenes look, we visit Stanford, California for a recent strength and conditioning session with the Stanford University women’s lacrosse team. Watch as Stanford sports performance coordinator Lesley Moser leads the team through a variety of agility and conditioning drills designed to improve quickness, acceleration, and cutting – three key areas that can make a huge difference out on the lacrosse field.
Agility Workout – Part I
In the following exercises, players spread out along a designated line on the lacrosse field. You will also notice a number of cones set up in front of the players about five yards apart to designate boundaries in each drill.
Left Shuffle – Shuffle out for five yards and then shuffle back. Stay low at all times and don’t bounce on the shuffle. Your toes should always be facing forward (as well as your knees and shoulders).
Right Shuffle – This exercise is basically the same as before, but this time players will shuffle on the right side for five yards and then come back. Be sure to get a good slide. Also, make sure your feet stay apart and don’t come together.
Crossover Skip – This time go out 10 yards and then come back. As for the crossover skip motion, players will want to crossover with one leg before immediately going back up with the second leg.
Carioca – Head out 15 yards and then come back. Be sure to let the knee drive the hips with this motion.
Agility Workout – Part II
Next up in the circuit will be a series of side shuffles using mini hurdles. These are truly some effective exercises that really challenge athletes from start to finish.
Left to Right Hurdle Side Shuffle – Using the mini hurdles, players will move quickly back and forth while pausing on each end of the hurdles. Knees and toes should be up in front of you at all times. As you get to the outside, pause and hold. Hold there until your coach gives you the okay to continue. Go three times each way and then switch.
Drill Tips: Stay low while driving the knees toward the chest. Look to maintain fast arms and fast feet throughout.
Left to Right Hurdle Side Shuffle – This time look to go down and back before pausing. Before you were pausing on each end of the hurdles. Now if you’re starting on the right side of the hurdles, you’ll end up pausing on the right side. Try to be as fast as you can off the outside.
The previous clips can be seen on Championship Productions’ DVD “All Access Agility and Conditioning Workout for Lacrosse.” To check out Coach Moser’s original team agility workout from last summer, click here.
In this exclusive behind-the scenes-glimpse, we visit Evanston, Illinois for a look inside a Northwestern University women’s lacrosse practice. Watch as head coach Kelly Amonte Hiller leads her squad through a variety of team drills and situational segments, including “Double Teams and Recovery.”
Shuffling Partner Pass
In this first drill, players work in partners shuffling down the width of the field and passing back and forth about 5 yards apart. Hands are going as fast as possible and players are getting low on their footwork while not rushing.
Coaching Tip: Slow yourself down if you have to. This drill is mainly about hand speed.
Next up, players get into weak hand feeds and double fakes. One player in the duo will just be feeding and doing so only with their weak hand. Meanwhile, the other person will work with their strong hand. So the process has players getting a quick stick, throwing two fakes with a flat stick, and getting the ball right back to the feeder. Look to get rid of the ball very quickly. Also, notice how feeder passes happen immediately after receiving.
To finish up, players move into fakes with the weak hand before switching up overall roles.
Double Team and Recovery
In this segment, defenders must force the offensive player right or left. Once the offensive player makes her move against the defender, another nearby defender must slide and step up into the play. Communication is crucial between teammates here.
It’s important that help defenders take a good angle at the ball carriers stick and lock that player down in a double team. If the offensive player pulls out of that, the help defender must then recover as fast as she can back to her starting cone. This should all be at a sprint, not a casual jog. Also, after a rep, players should switch up positions.
While this is a small slide and recovery drill, players should really be focusing on the little things here, such as communication, timing, and angle of slides.
Coaching Tip: When approaching with that slide, make sure players get a good angle. Anticipate where the ball carrier is moving to and slide to her stick, not her hips (or else the player will run by you and you will pick your own teammate).
After a minute or two of drill work, the coaching staff huddles the team together to discuss how players are dropping their heads and giving up on the play when beat. According to Coach Amonte Hiller, that mentality will hurt them in games. Instead, players need to be relentless to the end. You CANNOT give in.
In this behind-the-scenes glimpse, we visit Denver, Colorado for a look inside a recent University of Denver men’s lacrosse practice. Watch as head coach Bill Tierney leads his staff through a typical practice planning session before heading out to the turf for half-field drills.
It’s the third day of practice and the Denver men’s lacrosse program is getting prepared for its season opener. We pick things up at a coaches meeting where the staff works together to devise a practice plan for that afternoon’s session.
Highlights: The roundtable discussion highlights the need for the team to go through as many specific scenarios as they can before moving into full-field work, including 6-on-4 and 7-on-5 situations to simulate challenging transition play.
Says coach Tierney, “We got to make sure we’re not extending to the ball because the opponent will skip the ball or take a shot on us coming down.”
Once out on the field, about half the team moves into a pressure passing drill. According to Coach Tierney, the drill will help the players get used to catching and throwing under pressure.
On the other end, the players (mostly defensive) work on a keep away drill. In this particular scenario, there will be one more offensive player than total defensive players, so it’s imperative for them to move around and keep their feet moving as they catch and throw the ball. It’s also crucial that players work hard on putting pressure on the offense as they catch the ball.
3-on-3 Defense Behind the Goal
Finally, practice wraps up with a 3-on-3 drill that initiates from behind the cage. Defenders specifically focus on making fluid switches behind the goal and being able to cover any cutting offensive players around the crease.
The previous clips can be seen on Championship Productions’ DVD “All Access Lacrosse Practice with Bill Tierney.” To check out our entire All Access lineup, including new additions featuring Amy Bokker, John Desko, and Kelly Amonte Hiller, click here.
In the latest edition of All Access, we take you to Stanford, California for a behind-the-scenes look at a Stanford University women’s lacrosse practice. Follow along as head coach Amy Bokker leads her squad through a 3 v 3 v 3 drill before getting into a favorite half field dodging drill.
3 v 3 v 3 Draw
For this first drill, three separate teams of three face off in a fight for possession. The drill begins with a face-off and then immediately transitions into three-team battle. It’s really an ideal drill for working on fundamentals and improving confidence against a wide range of pressure.
Look to really work on possession of the draw and then maintain possession with your team for 40 seconds. Also, look to move to space and always keep your feet moving. Don’t get stuck in one corner. After 40 seconds, the team with the ball at the end of possession gets a point. Play to five points.
Coaching Tips: It’s key to get high pressure on the ball and the feeling that’s there always going to be a double team on the ball (so it makes it harder to possess).
In “52 Dodging”, you’ll start with a dodger across the top, a receiver sweeping across middle, and a feeder down low. Start on the left side of the field before moving over to the right side.
The drill begins with one dodger making a move against a first defender. As she is dodging, the sweeping player will slot through, and then pass to the feeder. The feeder will curl as if coming up. Meanwhile, the middle player will flash up, catch the pass, and then shoot on net.
Coaching Tips: Work both sides of the field and look to get off a ton of shots. Also, start by dodging to the outside at the onset. Eventually, switch to dodging to the inside.
The previous clips can be seen on Championship Productions’ DVD “All Access Stanford Lacrosse Practice with Amy Bokker.” To check out the entire All Access lacrosse lineup (featuring the likes of Kelly Amonte Hiller and Bill Tierney), click here.
In the latest edition of All-Access, we take you back to Durham, North Carolina for an exclusive look inside a Duke men’s lacrosse practice. Watch as head coach John Danowski leads his 2010 NCAA Championship team through a number of 1-on-1’s and other individual drills.
In this first drill, midfielders and defenders are working on the different angles of catching the ball. Players will break out over their shoulder right-handed. This drill replicates those game situations when you are defending the paint and are getting out on the transition break. Players must be able to turn and get up field as quickly as possible. The key: You want to be able to catch the ball on an angle you don’t handcuff yourself.
In review, the midfielders and defenders break out on an angle, turn their shoulder, and catch a pass while on the run. Meanwhile, a defender runs with them down the center and serves as an outlet in the middle of the field.
Two Down the Field
Players work in pairs and run down the length of the field passing back and forth to each other. Players must maintain proper spacing and run the entire time. If you throw it away, it’s okay, just stay with your teammate to retrieve it. Players should go down three times. Says Coach Danowski on this fundamentals and conditioning drill, “Go fast and do it right!”
Scrappin’ Exchanges Drill
In this live 1-on-1 drill, coaches will give players a secret signal about his approach. The defender must approach his opponent well and not let him get the ball. Meanwhile, the goal for the offensive player is to get the ball. Essentially, offensive players must work their tails off to get open and receive the pass while being defended in a 1-on-1 situation.