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Archives by Tag 'Cindy Timchal'

A Drill for Winning the Draw!

By Kevin Fitzpatrick - Last updated: Tuesday, April 12, 2016

U.S. Naval Academy assistant women’s lacrosse coach, Gabby Capuzzi, has spent time learning under eight time National Championship head coach Cindy Timchal. In this clip, you’ll learn a drill for the draw that pits two players on your team against each other.

Drawing Against Each Other

Drill Summary: Set up with a single line of players. In front of the line about 5-7 yards away at a 45 degree angle on both sides is a cone. Athletes alternate taking off and executing a straight up approach on the cones. When approaching, players should come out hard, chop their feet, plant their foot at the cone and take an aggressive step back. After that, chop feet again, gather and go wide outside. The drill is used to simulate forcing a dodger to their weak hand and initiating a contact check afterwards.

This video came from Championship Productions’ video “Winning the Draw.” Browse other world class Lacrosse videos at!

Develop Muscle Memory with a Re-Dodge Drill!

By Kevin Fitzpatrick - Last updated: Tuesday, February 9, 2016

Josh Dionne, two time All-American at Duke University and assistant coach at U.S. Naval Academy under Cindy Timchal, explains the “Re-Dodge Drill.” In the drill, players improve their muscle memory in a situation where they get doubled while approaching the net, allowing them to think and play faster during competition.

The Re-Dodge Drill

Drill Summary: Players begin with a ball about 15 yards in front of the goal, just outside either post. One by one, each player runs forward about 8 yards, then re-dodges to the outside to simulate avoiding a double team. Once they’ve gone around a cone or player that represents the double team (depending on how many people you have available), they attack the net and shoot on goal.

Keys to the Drill:

1) Think less, play faster.
2) Recognize a defenseman is sliding to double.
3) Drop shoulder.
4) Good stick protection.

This video came from Championship Productions’ video “Developing Multi-Dimensional Midfielders.” Browse other world class Lacrosse videos at!

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Train Offensive Players to Recognize a Slide!

By Kevin Fitzpatrick - Last updated: Tuesday, October 13, 2015

U.S. Naval Academy assistant women’s lacrosse coach, Josh Dionne, takes you through a drill that will help your attackers recognize when the defense slides up to defend the ball. By timing a pass correctly, the attacker should be able to dump the ball off to a teammate and give them a great shot on goal.

Slide Recognition Drill

Drill Summary: Set up with a goalie in the net and three pairs of offensive and defensive players. There should be a pair of players on both sides of the goal (about five yards on either side) and one pair about five yards in front of the goal. Once those players are in position, another player takes their spot 10 yards away from the goal at a 45 degree angle with their back turned to the rest of the drill. Each pair of players is assigned a number 1-3. As the coach blows the whistle to start the drill, they hold up one of the numbers and the defender whose corresponding number is picked must slide up and attack the ball carrier. As the defense slides up, it’s the ball carrier’s duty to throw to the offensive player who was just left open, and that player tries to score a goal. Note that this drill can be altered depending on where your offense usually gets doubled around the goal.

Keys to the Drill:

1) Recognize where the slide came from on offense.
2) Harass the ball carrier on defense.
3) Accurate passes.
4) Communicate on offense and defense.

This video came from Championship Productions’ video “Developing Multi-Dimensional Midfielders.” View other world class Lacrosse videos!

Improve Basic Draw Reaction Technique!

By Kevin Fitzpatrick - Last updated: Tuesday, September 8, 2015

Gabby Capuzzi, assistant coach to Cindy Timchal at the U.S. Naval Academy, runs her draw specialists through “Whistles” to help them react quicker to the whistle and train their hands to execute the proper movements. With this drill, you’ll be winning more draws in no time!


Drill Summary: Players line up and work on pushing and pulling for the draw off the whistle. Work on single hand pushing and pulling (bottom or top hand only) and also using both hands.

Keys to the Drill:

1) Hand motion.
2) Reaction time.
3) Quick release.
4) Get in the stance you’d use for a draw.

This video came from Championship Productions’ video “Winning the Draw.” View other world class Lacrosse videos!

The House Offense: Essential Strategies and Drills for a Potent Attack

By adam.warner - Last updated: Tuesday, April 3, 2012

Legendary women’s lacrosse coach Cindy Timchal has produced eight national titles and more than 400 career wins during her illustrious career. So what’s been a major key to her success over the years? The current Navy head coach credits the “House Offense” for producing some potent attacks and getting the most out of players.

Through whiteboard diagrams and on-field demonstrations, Timchal breaks down some of the core elements of the offense before showcasing key drills that support this offensive approach. Look to incorporate this highly effective offense with your squad and take away a few competitive practice drills as well.

The House Offense: A Brief Overview

It’s key to be organized on the offensive end. This takes some time at practice and there’s a number of drills to help break this down. Basically, this is a 7-on-7 offense or “House” because it’s in the shape of a house, with a box in front, a player behind, and players working inside. A major goal here is to establish great balance.

Meanwhile, stickwork skills are extremely valuable. Players should keep their sticks close to the body, tuck them in, and work on snapping moves in order to get more effective with their scoring abilities. It’s also key that they are constantly working in tight quarters and under great defensive pressure, just like in a game situation.

Spacing is also very important with this offense. Players can’t be too tight. This allows the defense to mark them more effectively. Too often the offense is spread out, making the passing lanes too far away. Proper spacing is critical to success here. Depending on the defense, the set-up is going to line up between the eight-meter and 12-meter lines.


Offensive Breakdown & Player Roles

The House Offense allows coaches to put players in positions to excel and utilize their strengths and role-playing abilities. If you have a lot of great players on your squad, you can really mix it up in order for them to respond.

Also, always challenge the defense by attacking both sides of the cage. If you bring the ball down the right side, you should also want to be able to get it behind and to the opposite side, as well. This puts the pressure on the defense and forces them to play on both sides of the field. At the same time, it helps you find openings all over the field, hopefully leading to easy goals.

Start with two dodgers at the top and just inside the 12-meter line. They are looking to go hard at the net and dodge. Drive aggressively and find that angle to the cage. A lot of teams will crash and double right away as a dodger goes to the net. If this happens, look to get the ball behind. This behind-the-net player (let’s call them A3) will really want to take off strong and attack the other side of the cage.

All the while, two post players on the inside (A5 and A6) can post up for each other, go with the left hand or the right hand, among many other options. These players can also come off picks and look for the feed inside from teammates behind or down the alley.

If A3 curls around the left side, A4 (the player on the top left side of the offense) can look for the backdoor. Players can also reposition from here as well. A key here is for players to demonstrate patience and poise instead of being hurried, rushed, and forcing passes.

Look to work in triangle formations as well. This way, there is always support on both the right and left sides of the field. Players can also work in triangles together up top and down low.


Key Drills for the House Offense

Driving Practice

Begin with a three-on-three formation. Start with two offensive players up top and one behind the cage. The first player will look to drive and force the double team. Eventually, the ball gets behind and then back up top on the opposite side. Now this up-top offensive player looks to drive. If she gets doubled, the ball goes back behind again. And the drill continues like this. Work quickly and make constant movement. Players with possession should always be moving aggressively.

1 vs. 1 Four Corners

Get four corners of players set up in a one-one-one format. Two offensive players will be behind the goal and two others start out up top. The goal here is to develop one-on-one moves. Start the ball behind the cage and look for the first player to go one-on-one to the cage and get a shot off. Then move to the top and have the next offensive player drive to the net. Keep moving around the horn until all players have taken reps. Look to work on inside moves in tight and get off quality shots.

Box Drill

Finally, this effective box drill is a 4-on-3 drill that works on offensive ball movement and defensive rotations.


The previous clips can be seen on Championship Productions’ DVD “How to Run the House Offense” with Cindy Timchal. Check out more videos featuring effective lacrosse systems at our video library.


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