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Assistant Coach Mark Petrone of The Haverford School, has his team work for plays initiating from behind the cage. The Island Curl incorporates dodging, change of direction, quick release, and a mid-range shot.
How it Works: The drill begins with a passer (with a pile of balls) 20 yards above the cage and the others at X. A player at X with the ball initiates a dodge, runs up to the five and five (5 yds outside and 5 yds above the goal), rolls and takes a quick shot. He then rolls outside at the ten and ten, receives a pass and takes an outside shot at the goal.
Drill Tips: It is a great drill for Attackmen, but is also good for Middies for conditioning and shooting in tight space. The players standing at X need to be paying attention to shots that are off the mark.
The previous clip can be seen on Championship Productions’ DVD “High School Coaching Academy: Efficient Shooting Drills for Lacrosse Practice.” To view the latest video selections on Shooting Drills, CLICK HERE.
John Danowski, Duke University Head Lacrosse Coach, reinforces the need for players to learn to shoot on the run. The technique that he teaches is designed to create separation between the shooter and the defender, in order to get off a shot.
How it Works: The drill begins with players approximately 5-7 yards above GLE. A player will pick up a ball and take only a few steps before jumping off their inside foot and shooting. Some might call the movement a “hitch” that is used to create separation from the defender.
Drill Tips: In this drill, continue to reinforce good shooting techniques that include getting the hands back and kissing the shoulder. Note that the shooters are aiming for the back third of the goal (or inside the far pipe), because a goalie would be protecting the near pipe.
The previous clip can be seen on Championship Productions’ DVD “Shooting Technique & Drills for Championship Lacrosse.” To view the latest video selections on Skill Development, CLICK HERE.
Jason Breyo, Assistant Coach at Lambert High School in Georgia, introduces the youth players to the concept of transition defense, otherwise known as stopping the fast break opportunity. The goal here is to slow the fast break to allow the other defensive players to get back and help.
How it Works: In this segment, he stresses to the defensive player to play the man with the ball.
Drill Tips: Do not commit too early or over commit so that the offense can recover and play the pass to the other player and be in a position to play that man.
Rob Rose of True Athlete Performance shares the tools you need to better evaluate your players’ performance with tests that isolate specific abilities. This drill is a way to measure the agility and speed of players. It can be used especially with offensive players to develop their ability to move quickly and change direction in order to create space or dodge a defender.
How it Works: This drill utilizes four cones; two for the start, one five yards up and five yards over, and a fourth, five yards over and five yards back, so that you end with a triangle shape. The athlete begins at the two cones. The timing begins upon the athletes’ first forward movement. They sprint to and around the middle cone, sprint to and around the far cone, from an inside-out direction. They sprint back around the top-middle cone and then finish by running back between the two starting line cones.
Drill Tips: For testing an athlete’s time, only one set up would be needed. But for training purposes, you could run the drill with several setups at the same time so that your entire team could have multiple reps in a short amount of time.
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.