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Eric Markovcy, Lehigh University Head Strength and Conditioning Coach, focuses on individual player development to become better lacrosse players. This drill is intended to train the players to put their bodies in a position to be explosive and to keep their feet under them.
Athlete Movement: The players begin five yards back from three middle cones. The three cones are separated from each other by about two yards. On the coach’s command they will run to the assigned cone, most importantly without taking a false step. The athlete has to be sure to initiate the direction with the correct foot so as not to get their feet crossed up. Once the command is given, the player is to take a high step with the directionally appropriate foot, rather than to take a false step.
A variation of this drill can be done with two players that are about 10-15 yards away, but facing each other. One athlete is the offensive player and the other athlete is the defensive player. Whichever cone the offensive player sprints to, the defender has to get to by ensuring to initiate his first step appropriately.
Teaching Points: Coach Markovcy makes the point that in a drill like this with an element of competition, form sometimes disappears. The players must focus on using the proper technique in the competitive environment.
This video came from Championship Productions’ video “Speed, Agility and Explosiveness Training for Lacrosse.” View other world class Lacrosse videos!
Former Robert Morris Head Coach, Kenneth (Bear) Davis, takes you through the best play in lacrosse: the Give ‘n Go. This drill really teaches your players to move and be active off the ball. The Give ‘n Go is a great play that keeps your players aggressive and looking to score, often scoring a quick goal as a defender may get lazy when the offensive player gives up the ball.
How it works:
This drill is made up of players in a line about 20 yards directly out in front of the goal. You then position one coach about 10 yards out in front of the goal and 10 yards outside of the pipe. If you want, you can have two coaches one on each side of the cage so that you can have players working on both their left and right hands. The first player in line passes the ball to a coach. As soon as he passes, he makes a back cut and then runs towards the goal, receives the ball back from the coach, and then runs and shoots on the goal. Make sure that the player demands the ball right back and has their stick up in a position to catch the ball. You can either have an empty goal or put out cones that designate where the players have to shoot from in order to protect your goalie.
Ricky Fried, Georgetown University Head Women’s Lacrosse Coach & US Women’s National Team Head Coach, has his players working on approaching and defending the opposing ball-carrier. Players organize themselves in a triangle with two offensive players at the base and a defender at the point. When the offensive players exchange the ball, the defender approaches the ball carrier and breaks down in their defensive position. The offensive player then carries the ball ten yards while the defender continues to defend them. Coach Fried focuses on approach, body position, and effective stick checks that can be employed in this defensive situation.
2014 NCAA Championship Coach, John Danowski, ensures his teams are in excellent shape. In the following drill, Danowski has his team performing the Speedskater Sprint motion on each leg, followed by a sprint to finish the drill. This drill will strengthen your players’ legs, create a powerful “first-step,” and will allow them to change direction at full speed without losing their balance.
The concept of the drill is to have the player jump to their left or right from a static position, and land on the outside leg. With the inside leg never touching the ground, the outside leg is taking the force of the jump along with the body weight. This strengthens the legs, hips and balance of the athlete. This drill does not require any accessories and the players should be aligned in rows with spacing of 5 yards in between them. As a group, the players will perform a combination of 3 steps, “Jump right, jump left, sprint right” and for the opposite direction, “Jump left, jump right, sprint left.” The team should alternate these combinations with a brief moment between repetitions.
This excerpt came from Championship Productions’ lacrosse video, Speed, Agility & Strength Training for Championship Lacrosse! To view more instructional lacrosse videos, click here!
University of Virginia Head Coach, Dominic Starsia, and Assistant Coach, Marc Van Arsdale, discuss a line drill for passing and catching. The Line Drill will reinforce your passing and catching technique; the essential skills that are worked on every day. This drill also contains great conditioning work because the players are always in motion, especially if there are only a few players in each line.
Begin with two or three players about 15-20 yards across from another two or three players. One player begins by running towards the opposite teammate and passes the ball. After the catch, that player now runs toward the opposite teammate and passes the ball.
Some key points taught are:
The next progression would be a catch left-handed, switch hands, and pass with the right hand.