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Drills

Drills. Wall Ball Routine. Catching and throwing is THE basic skill in lacrosse. The following routine helps develop this basic skill 20 minutes per day, invested year round, will make you a better player Drill MUST be performed by both hands Use gloves to simulate real play

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Drills

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  1. Drills

  2. Wall Ball Routine Catching and throwing is THE basic skill in lacrosse. The following routine helps develop this basic skill 20 minutes per day, invested year round, will make you a better player Drill MUST be performed by both hands Use gloves to simulate real play Be 5-10 yards away from the wall

  3. Wall Ball Routine • 2 hands: Quick stick – 50 times (R/L) • 1 hand: catch and 1 cradle- 50 times R/L • 2 hands: catch and 1 cradle – 50 times R/L • Face dodge- catch R, throw L; Catch L, throw R – 50 each way • Split Dodge; catch R, throw L; catch L, throw R- 50 times each • Quick Stick- change hands while ball is in the air- 50 times • 2 hands: Cross handed- 50 times R/L • 2 hands: Behind the back- 50 times R/L

  4. Notre Dame This is a good, every day drill emphasizing catching and throwing on the run Having all players use their Right and Left hands during this drill develops proficiency in both hands Using each group in 1 minute sets builds endurance and gets each player 12 straight minutes of catching and throwing (all Right x 3 players; All Left x 3 players; Over Shoulder x 3 players) “Double” Notre Dame increases each players touches

  5. Notre Dame Drill

  6. Long Island Drill This drill teaches off-ball movement so the non-ball carrier players must create a triangle of opportunity for the ball carrier Non ball carriers MUST read and react to the ball carrier and get in a position to help Build quick stick passing with tighter box; larger box creates confidence with longer passes Alwayscatch and throw with “outside” hand

  7. Long Island Drill

  8. Star Drill Fast paced touches and throwing in traffic and with both hands (always use hand away from goal, or outside hand, to catch & throw) Can roll the ball to build ground ball skills Have shooters use one fake (high or low) before shooting on Goalie (placing versus firing shot)

  9. Star Drill

  10. 3 versus 2 Ground Ball Drill This drill develops the ability and habit of exploding through the ball in traffic Gaining control of the ball, looking up for a potential pass, creates transition and unsettled opportunities in a game

  11. 3 vs 2 Ground Ball Drill

  12. Scatter Drill This drill is an individual shooting drill emphasizing scooping the ball, positioning your body correctly and shooting. Movements should be continuous. Make sure shooter plants foot with toe pointing to the goal – hips, bellybutton and chest should be facing the goal Shoot for corners and just inside the pipes!

  13. Scatter Drill

  14. Hoover This Drill develops Ground ball skills and conditioning – core strength in popping up from the ground; short, quick bursts of speed; good skills to pick up ball on the run

  15. Hoover Drill

  16. Jump Drill A good Transition Game is critical to success. This Drill focuses on getting into a 5 vs 4 situation in a transition opportunity; reading the opportunity to score or settling into a 5 vs 5 situation Defensively, the D will read and react from the D Middie’s actions

  17. Jump Drill

  18. Jump Drill con’t

  19. Double Feed Drill This drill is designed to help develop your catch/feed/shoot skills – both hands! Middie shooting - Make sure you shoot overhand, foot pointed at goal, hips rotating to the goal, follow through “at the net” X shooting- BE PATIENT – one fake (high or low) but come in front of the goal so you have a 6’x6’ area to shoot- shoulders square with GLE Make sure you feed from both left and right sides of the net to develop both hands equally

  20. Double Feed Drill

  21. Maze Drill • Purpose of the Maze Drill is to pass and throw over a good distance • Utilize both hands during this drill by catching with one hand; throwing with the other • Switch directions of the ball to work on either hand

  22. Maze Drill

  23. Diamond Drill This drill involves catching and throwing on the run The drill can be spread out 18-25 yards to simulate clears or 8-12 yards to simulate offensive game situations It is important to break towards the ball and roll away from the passer….always moving!

  24. Diamond Drill

  25. Stonybrook Drill This is a good pre-game drill simulating a game situation with cuts, picks, passes, shots and a release pass from Goalie to defenseman

  26. Stonybrook Drill

  27. Stonybrook Drill con’t

  28. Form Shooting Drill Shooting while in motion requires good form to turn your hips and chest towards the goal. Too often the shooter in running at an angle to the goal and if the shooter does not turn his hips and chest toward the goal, momentum and strength- and hence power - is lost. This drill emphasizes an effective hip/chest rotation off of a feed.

  29. Form Shooting Drill

  30. Four Corners Pass and Shoot This drill emphasizes passing and throwing plus feed and shoot All Middie’s and Attack rotate through positions

  31. Four Corners Pass and Shoot

  32. Six Line Shooting Drill This drill is cutting, feeding, catching, and shooting on the run – simulating constant movement on and off ball.

  33. Six Line Shooting Drill

  34. 6 on 7 Drill This drill develops the ability for the offense to handle intense pressure when the ball must be held inside the box

  35. 6 on 7 Drill

  36. Six Spot Shot Drill This drill emphasizes passing, catching and shooting on the run Going in different directions will develop both left and right hands Feeders need to be accurate with passes to simulate good “give and go” opportunities

  37. 2 5 A 2 6 2 4 1 2 3 2 2 Set up: 6 lines, plenty of balls at goals; 1 passes to 2; 2 to 1; 1 to 3; 1 takes shot; 3 gets ball out of goal; goes to line 4 4 to 5; 5 to 4; 4 to 6; 6 to 4; 4 takes shot; 6 digs out ball

  38. Eight Line Drill This drill emphasizes players to think two passes ahead and to work on breaking towards the ball at a 45 degree angle This drill requires constant movement and anticipating the pass Adding Defensive Attack and Middies simulates pressure situations and teaches players to catch, throw with outside hands and to roll to the outside

  39. 2 F 2 H 2 E A 2 G 2 G 2 C 2 D A 2 B • Set up: 8 lines, plenty of balls at goals; players go to end of line they throw to • Player in line, two passes ahead, should jog slowly then break full speed for pass • Goalie to A;A to B; B to C; C to D;D to Goalie; Goalie to E; E to F; F to G; G to H; H to Goalie

  40. 2 F 2 H 2 E A 2 G 2 G 2 C 2 D A 2 B • To simulate a pressure situation, add Middie and Attack chasers • Make sure players catch and throw with outside hands and to roll towards the outside

  41. 2 F 2 H 2 E A 2 G 2 G 2 C 2 D A 2 B • Set up: 8 lines, plenty of balls at goals; players go to end of line they throw to • Player in line, two passes ahead, should jog slowly then break full speed for pass • Goalie to A;A to B; B to C; C to D;D to Goalie; Goalie to E; E to F; F to G; G to H; H to Goalie

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