Fundamentals of Lacrosse

Fundamentals of Lacrosse Presented by Alex Whitten Head Boys Lacrosse Coach Western Albemarle High School

Personal History • Wilton High School 3 time state champion. • Duke University 4 year letter winner, ACC champion in 1995, Final Four appearance in 1997. • Connecticut Class S coach of the year in 2006. • Connecticut Post Coach of the year in 2007. • Class S State Champions in 2007. • FCIAC Champions 2012. • 3 Time Class M State Finalist 2008, 2011, 2012 • 2012 MSG CT Coach of the Year.

Why We Are Here • Lacrosse in every area of the country, is growing at an incredible rate. • Enrollment in the sport has grown 364% over the last 15 years nationwide. • The sport is a complicated one to understand. • Lacrosse will only be able to expand as long as there is adequate infrastructure that can support the growth properly. • This program is intended to strengthen that infrastructure.

Streamlining the Process • Continuity in our programs will produce results year after year. • In order to maintain success in our program, we want to teach our players the same skills at all levels. • The purpose of this program is to express what my beliefs and practices are when I teach the game. • My coaching style and techniques are basic and require players to abide by simple rules that, when followed, have proven results.

Topics to Cover • Coaching Basics • Face Offs • Transition Offense and Defense • Settled Offense and Defense • Individual Offensive and Defensive skills • Offensive and Defensive Theory • Coaching Theory

Why I Coach • It is not wins and losses or even the competitive environment that I love about coaching. • I teach young men a sport that is challenging and requires commitment and dedication to excel. • The part of coaching that I love the most is when I see my players EXECUTE! • Execution happens only when a player has dedicated himself to the pursuit of improvement and has put forth the necessary and required effort to make it happen. • When players execute during contests, they make plays and when they make plays, they learn that their efforts can and will produce a positive outcome. • It is all about What We are Teaching These Guys. This is the theory I try to incorporate into every thing I do while on the field. • As a head coach, I want to express to every coach in our program my philosophies and techniques to help streamline the whole coaching process.

Eliminate “Why” and “Should” • When we use the the words “why” or “should,” we are placing judgment on the action of our players. • These words will make our players defend their actions on the field in a way that they might not be able to do otherwise. • Instead of “Should” we need to use the word “Could.” • Instead of “Why” we need to use “When, What, Where, How or Who.” • This change in language will allow our players to come up with their own answers instead of having a coach tell them what to do every time. • 2 years ago my team was not efficient at clearing because I would see the open man from the sideline and would call out that player to the clearing player. This made my players dependent on me to find the open man instead of finding it themselves. • We want our players to be able to make decisions quickly, and we as coaches, want to teach our players to become this way. • Let’s enable them to answer questions for themselves in a positive manner. • If we eliminate “Why” and “Should,” we become better teachers and communicators.

The Need To Move On • This is a part of coaching I work on everyday. • Once a play is over, we need to move on to the next one, positive or negative. • We can do nothing about what has just happened in a game or practice so we need to move to the next play or event in order to control the present play or moment. • “The next play is more important than the last mistake.” • My college coach would spend an entire timeout talking about what we just didn’t get done rather than what we needed to do next. • Good or bad, we need to keep these kids from dwelling on past failures OR successes. • Once the game is done, we want to go back and reflect on positive and negative plays and illustrate those things to players so they learn. This can even be done between quarters or at halftime, but spend the majority of your time during breaks in games focusing on what to do next to help the team. • There is nothing we can do about the past. If we have coached our kids properly and they are willing to work, they can overcome any or all deficits they might confront. • “What is the next thing I need to do in order to execute?”

There Are No Mistakes • I tell players that there are no such things as mistakes… • …except if there is an action repeated that simply doesn’t work. • There is no right or wrong in sports or in life when we talk of action to produce an end. • We need to simply ask our players whether the play they just made worked or not. • What might work one time might not in another instance. • What didn’t work one time might work in another. • We want our players to try new things and be creative, but we want them to be able to recognize patterns that are productive and ones that are not. • I give my varsity players all the opportunity in the world to make mistakes and try new things with a full expectation that at some point in time what hasn’t work in the past might at some point in the future be very effective. • A player will know in his heart that the play he just made was effective or not. • We can reinforce this by complimenting when it works but also asking what else he might have been able to do if it didn’t. • No Judgments.

Endorse Creativity • Athletic creativity is a must in lacrosse. • This is exactly why we want to get great athletes playing this sport. • Athletic creativity is difficult to cover and play against. • This makes the sport fun to play and is ultimately the way the game was intended to play. • Athletic creativity comes from habit. • Habit comes from repetition. • Repetition comes through effective practice. • Effective practice creates solid fundamentals. • Solid fundamentals allow for development in other skill areas. • Other skill areas open the window for a player to use his athleticism to further his game. • Furthering one’s game allows for individuality and overall player and team development.

Decision Making Ability • We want to create an environment of decisiveness in our players. • Good decision-making comes out of situational recognition. • We want our players to say to themselves, “I have been here before or seen this before, and I recognize what to do in this instance”. • Being decisive and knowing what to do eliminates panic situations or situations we do not have control over. • Knowing what to do, how to do it, and when to do it is crucial for our players to develop individually and as teammates. • We want our players going into game situations with the confidence that they know what to do. This is ATTITUDE not COCKINESS!!! • At the varsity level, we practice game type situations almost all the time which is what allows our players to recognize many different situations and events. • Make a move with confidence that you will succeed, and whether you do or not, you live with the result. • If we work with players at an individual level, this will create decisiveness through the whole program.

Mental vs. Physical • In sport, as in life, the majority of mistakes that are made are mental not physical. • Mental mistakes happen for various reasons. • If we can eliminate mental errors, we will be more successful as a program. • Physical mistakes are often caused because a player does not make the right mental decision (i.e. Deciding not run full-speed, deciding not to get low on the groundball, deciding to throw the ball at the net instead of really shooting the ball). • Everything we do physically starts with a mental intention. • If our players know what is mentally expected of them, their actions physically will produce positive results. • We need to reduce our mental mistakes in order to increase our physical output.

Mental Toughness • Mental Toughness is hard to coach but can be done. • We do not want to foster a false sense of bravado in our players, but we do want them to step on the field and have confidence in their ability. • A player that has mental toughness will have determination and will be able to handle multiple situations that can arise during a contest. • That player will have based confidence, will be able to take criticism of his game when needed, and will not need to be praised after every play that was successful. • These players are also your Field Generals and typically are your best on field leaders. • Again, “What are we teaching these guys?” • Mental toughness requires confidence. • Confidence will make these guys winners.

Coaching The Group • It is my belief that a coach must create and establish his own coaching style. • Establish with your team your coaching philosophies and beliefs before the season starts so that your players know what to expect from you. • All players must be able to adapt to their coach’s style and beliefs, but this cannot be an ultimatum. • A great coach is able to adapt his style to each player on his team. • Certain players need certain reinforcement and reassurance. • It is a coach’s responsibility to get to know his players and how they will react to their coaching style. • Different players react differently to all things. • If our coaches can adapt to all of our players while at the same time maintaining their personal coaching philosophies, our teams will be extremely efficient.

Lacrosse is About Speed • There is a reason lacrosse is considered the Fastest Game on Two Feet!!! • IT REQUIRES SPEED!!! • It is not just about physical ability. • Players must be able to move quickly, think quickly, and be able to react quickly. • Being physically and mentally fast is required to be able to play this game at the highest level. • We need athletes that are willing to work hard to learn how the game is played, practice to ensure solid fundamental ability, and willing to develop themselves athletically and personally to become the best they can be. • If we require this of all of our players, we will find more success in our program.

What it Takes To Play • Almost every athlete can play lacrosse in some capacity. • You do not have to be the biggest, fastest, toughest, or smartest. • There are compensating factors to all athletes. • A player must realize his strengths and weaknesses in order to play to his strong points and work to improve upon the parts of his game that need work. • A player must be willing to work. • Gone are the days of a player saying, “I want to play attack because I don’t like to run.” • This illustrates a weak work ethic and that type of mentality will simply not work anymore in a program that expects greatness. • If you are not the greatest athlete, you can still be a great player. • If you are not willing to be great, failure is an acceptable outcome for you. • We want to strive for greatness!!!

Physical Conditioning • Both of these are crucial for the development of our players. • I do not like to use physical conditioning as a punishment. • I say to my players that I am running them as part of practice to get them into shape for when we play against an opponent. • If physical training is viewed as being a necessary part of the game, kids will not look at it as punishment. • If my team has a lack of focus, I will use physical conditioning as a means of making a point. Make this really tough the first time and you will hopefully not have to do it again. • I also do not like to end practice with sprints. • I like to run sprints several times during practice right before group play drills so that players get used to practicing while tired. • Players need to be in shape to play lacrosse and it is important for players to understand that they need gas in the tank at the end of the game.

Fundamentals • These are the basics of the game. • As the sport has evolved into the game it is today, the basic fundamentals have not changed. • Too often young players focus on the parts of the game that do not allow them to develop fully as players. • We as coaches must make sure that the foundation of skills we provide for our players is the strongest it possibly can be. • You need basic fundamental skill in lacrosse, as in any other pursuit in life, in order to pursue the next level. • We need a greater focus on the fundamental of lacrosse in our programs. • As a program, you cannot make the next step, at any level, if we cannot master the basics.

Attitude • Attitude is basis for all we do in life. • Our players must realize that anything worth doing is worth doing well. • It is not okay to be mediocre. • It is not okay to just get by. • We want players that want to be the best player on the field. • Imagine what a team could accomplish if every player on the team wanted to the be the best one out there. • This will happen only if our players have the proper attitude. • The proper attitude is to not allow yourself to accomplish one thing less than you are able to. • Take advantage of EVERY opportunity, EVERY play, and EVERY moment to improve yourself. • Work harder and smarter and the results you desire will happen.

The Metaphor • “Sports is a metaphor for life!” • What we teach on the field can and will carry over to all that a player will do in life. • Buy into this belief and our players will find success!!!

Where Does it All Start • This all starts with all of the program’s coaches being on the same page. • The we WAY teach is equally, if not more important, than WHAT we teach. • This starts with US as Coaches.

Durability • A player must be physically able to withstand the rigors of a season. • Lacrosse is a collision sport. • There will be bumps and bruises. There will be injuries. • We need our guys to understand the difference between a boo-boo and an injury. • Does it hurt or are you hurt? There is a BIG difference. • A player cannot continuously contribute to the success of a team if he is sitting out every week with a new ailment. • We need to get these guys to understand that there are certain things they can play through and there are certain things that need to be treated. • We as coaches must take full responsibility for understanding and knowing our players and what each of them can handle and what is the proper action to take when a player is not being honest with us. • Simply put you need to be tough to play this game. • A players durability will allow him greater practice and playing time and will be basis for his dependability.

Coachability • Coachability is crucial for the development of individual players and the efficiency of running a team. • Simply put, a player needs to hear what his coach is saying, understand what the coach is expressing, and be able to athletically apply what has been learned to his game. • If we need to constantly go over the same thing again and again, we will stall in development and reduce our efficiency as a program. • How many times do I, as a coach, need to tell you, as a player, how to do something until you apply that to your game. • After a while, I will sit a player because he refuses, for whatever reason, to not do what I am asking him to do. • There is a great difference between hearing what I am telling you and learning from what I am telling you. • If you cannot or will not apply what I am teaching you, you will not find a place in my system.

Knowledge Is Power • We have all heard this!!! • Hopefully we will teach our players all that we can. • It is our responsibility to teach and coach our players to the best of our ability. • It is our players responsibility to listen and absorb what their coach is telling them. • This is will expand their knowledge base, but does this give them further power for on the field execution?

Applied Knowledge • Is my knowledge powerful simply because I have it? • If I know everything there is to in this world is this power? • Only applied knowledge will bring about a result. • We want our players to have the greatest knowledge base and know how to apply that knowledge to the sport. • Players need to pay attention to their coaches, learn what their coaches are telling them, and then apply what they have learned to their game. • This is Coachability. • Players that refuse to learn the system eventually will not be a part of the system. • We must also realize that all players learn in different ways.

Audio and Visual Learning • Some players learn orally and can be told something once and are able to understand exactly what their coach is telling them. • Other players learn visually and must see things drawn out before they can really understand something. • For this reason, it is effective to use a play board during coaching moments when you are trying to explain to your team what you want. • We need to ensure that all of our players truly know what we are talking about before we move forward.

Does Anyone Not Understand? • Sometimes a player will have no idea of what a coach is saying. • That player will often times go without raising the issue because he is afraid of ridicule or looking “stupid” in front of other teammates. • As coaches, we must foster an environment where players are not afraid to raise their hand and say that they are not sure of what a coach is telling them. • Ask the team “Does anyone NOT understand what I am saying here? It is okay if you don’t. I would rather you raise your hand now than to have to go over it later. So, everyone here gets what I am talking about, so if we mess this up and I get upset, everyone will be on the same page?” • Almost every time you ask this someone will raise their hand. • Applaud this if it happens, “Great, Johnny what part of my explanation did you not understand?” • Create an environment where players are not afraid to raise their voice and ask questions of their coaches, after all this is why we are here.

Learning Allows Progress • Great coaching or teaching is easily processed by players or students. • This means that the information we are conveying is easily understood and can be applied through simple action. • We want to be able to break down what we are coaching in a manner that is easily absorbed. • If we can do this from the start, we will be able to move to the next step on the ladder.

Learn It Right The First Time • One of the biggest problems I see in lacrosse right now is that young players are not being coached properly when they start playing the game. • These coaching flaws create terrible habits that are very difficult correct. • Once a habit becomes practice, it is very challenging to get players to change their ways. • It is not impossible. It just takes more time during practice to make the adjustments needed to correct the problem. • If we know the basic fundamentals as a coaching staff, we will be able to properly instruct our players. • If we instill the proper attitude in our players, we will be able to get them to work hard and focus on their development. • This is the reason we are here.

The Stick • The head • The shaft • 40 inches vs. 72 inches • The pocket • Depth • Ideal pocket location • Legal vs. Illegal

Illegal Sticks • Pocket that is too deep • Pocket that does not allow the ball to dislodge by the force of gravity • Head that has been pinched or baked • Shaft that is too short • Shaft that has been bent • No butt end on the shaft • No screw connecting the head to the shaft

Results of Illegal Stick • Stick checks occur after the 1st and 3rd period of the game. • A coach can request a stick check at any time during the game, if the check does not find an infringement that coach is assessed 1 timeout. • A stick that is illegal by having too large of a pocket is a one minute non-releasable penalty. • This stick can be adjusted and used again in the same game. • A stick that has been intentionally manipulated will result in a 3 minute non-releasable penalty. • The stick in question is also not allowed to be used again during the course of that game. • The stick must remain on the scorers table for the remainder of the game. If it is removed for any reason, it will be an additional 30 second non-releasable game misconduct penalty added to the stick penalty. • Any stick penalty can change the outcome or tempo of a game, therefore we want to periodically check our players’ sticks. • A great way to do this is during stretching have coaches grab 10 sticks from players on the team and reward or punish with team sprints for all sticks that are illegal or legal.

The Pocket • Ideal pocket location is centered in the pocket of the head and shows 5/6th - 7/8ths of the ball. • We want to avoid players having pockets that are far too big or far too shallow. • A pocket that is in the far front of the head will typically whip or throw down. • A pocket that is in the far back of the pocket is often very hard to throw with because it takes a great amount of force while throwing to distribute the ball. • A well placed pocket will allow for greater ball control and easy of distribution once a player is ready to throw the ball. • We can monitor this and make adjustments to players sticks during sessions this spring. • When players learn to play with the proper pocket they will be learning how to play correctly.

What is Most Important? • As lacrosse has grown and developed into the sport it is today unfortunately the sport has been driven by companies that market towards the “Cool Lifestyle” of the sport. • The equipment is better, the athletes are bigger and faster the game has become faster. • The sport has evolved and will continue to do so. • However, the one part of the game that has not changed is the need for a solid base of fundamental skills that every player must have in order to develop their game. • The basics in lacrosse are crucial for development of players and for the teams they play on. • Learning the basics correctly right in the beginning will pay huge dividends later in the careers of every player.

Holding the Stick • This may sound very basic but players must hold this stick with “loose” hands. • We do not want kids to be holding onto the stick with a death grip having white knuckles. • This will allow a player to get a feel for the stick and ball will be very helpful in getting him comfortable with all parts of his game.

Passing • Passing the ball properly is biggest obstacle facing the sport today. • With the “offset” heads and with incorrect pocket placement the ball takes more force to get out of a players stick. • With kids learning to play at earlier ages they do not have the necessary strength and motor skills to learn to throw properly. • This creates bad habits at early ages and is very debilitating for their development. • The majority of players push the ball and do not throw it. • A player that pushes the ball will start with their hands in front of their body and will have their entire body square to the target. • If a player’s arms are less than 90 degrees at the elbow most likely they will be pushing the ball. • Everything in lacrosse will be dependent on how our kids can distribute the ball. • If we teach these guys anything individually this is #1!!!

Passing Correctly • There are 2 components to throwing the ball correctly. • Twist and Wrist • All power in throwing comes from torque created in the spine. • A player must quarter or twist his body 90 degrees in the direction in which he is holding the stick. • This twisting action is crucial to create the power necessary to throw the ball effectively. • Almost 90% of the stick motion will come from a player “breaking” his wrists while throwing. • This will create a snapping action with the stick. • If the stick is properly set up, there should be no passes that end up low.

How To Know This Is Working • When players push the ball and don’t throw it, the majority of passes come out low. • The problem is that the ball does not reach the recipient in an area that is effective once he receives the pass. • When you watch your players ,notice where they are receiving the ball when they are passing and catching. • If the ball continuously reaches the catching player below his chest, we need to make corrections. • You will know that the adjustments to passing technique are working when the ball starts being thrown over the head of the recipient. • We would rather have the ball 3 feet over the head of the receiving player than 3 feet below his head. • The ball will come down as players learn control with this new technique.

Why This Happens • The catapult theory. • When the stick is held away from the body and thrown correctly, the head of the stick will travel a greater distance. • As in golf, this technique will generate greater head speed. • Greater head speed will allow the ball to come out of the head of the stick faster. • It will leave the head sooner. • Therefore the pass will go higher than it did before. • THIS IS A GOOD THING!!! • We want our players to throw the ball harder and faster and this cannot happen unless we teach them the correct throwing technique and repeatedly stress the importance of being able to properly throw the ball.

Catching • Obviously this is as important as throwing. • Players must be able catch all of the easy passes that come to them, but the great ones can catch the tougher passes. • A player must start with his arms almost fully extended in front of him with the stick held vertically. • This will allow a player to maintain eye contact with the ball and cushion the ball as it enters the head of his stick. • His top hand must also be as close to the plastic as possible which will give him as much control of the stick as possible.

No Secret • There is no secret to the formula. • The more you practice the better you will be. • But we need to practice properly in order to create the proper behavior. • Guitar Analogy • Repetition leads to ability.

Groundballs • Any coach will tell you that the team that gets the most groundballs will most likely win the game. • This is a crucial part of lacrosse. • Every groundball we can get is another possession. • The more possessions we get as a team the more opportunities we have to score. • Groundballs are all about heart and attitude. • The player that wants it can (and often times does) get it. • Proper technique when picking the ball up and knowing what to do after we get it is extremely important to increase effectiveness on groundballs.

Picking Up The Ball • Again a player must have his top hand as close to the plastic as possible to maintain as much control on the stick as possible. • With his top hand on the plastic his bottom hand must be on the butt of the stick and his back arm must be straight. • This will get the stick parallel to the ground and make it easier to scoop up the ball. • The players head needs to be over the head of his stick. • This will also make his stick a smaller target and will force him to get low on the groundball. • He needs to place the head of his stick 6 inches behind the ball and accelerate through the ball as he picks it up. • The harder he goes through the ball the more often he will pick it up. • It is physically easier to do this incorrectly but will not result in more groundballs.

Once We Pick It Up • Once the ball is in the players stick he must continue to work by bringing the head of the stick right up to his own face. • Once the ball is to his face he needs to SPRINT to open space. • Once he is in that open space he needs to get his head up and move the ball to a teammate as soon as he possibly can. • When the ball is on the ground, everyone in the immediate area will move towards it, therefore when a player picks up the ball and runs to open space there is a HUGE opportunity to move the ball to the open man and start an unsettled opportunity. • If we can scoop the ball and move to open space effectively and move the ball immediately, we will not only be able to increase our number of possessions but we will also be able to increase the number of unsettled situations we create. • We want to be a GREAT groundball team and that will only happen when our players decide they want to work their butts off, have technique and know what to do with the ball once they pick it up.

Footwork • As we have already discussed, lacrosse requires speed on the field. • Footwork is a crucial part of how well a player is able to move. • In this part, we want to talk about how often a player needs to use his footwork. • ALWAYS!!! • Players always need to be moving their feet. This is not an exception. • When a player is throwing the ball, they need to be moving their feet and covering ground. • When they are catching the ball, they need to move towards it. • When they are off-ball, they need to be moving their feet. • An offense that is always on the move is an effective offense. • Every player in the offense needs to be on the same page. • This requires WORK!!! If a player is unwilling or unable to consistently be moving his feet he CANNOT play in our system.

Communication • Effective communication is crucial to the success of our teams. • Relaying information to teammates that might not see all that is happening around them adds to the effectiveness of our game. • Defensive communication is particularly important and MUST be done by every player on the field. • If a player fails to communicate to his teammates on defense, there can be a breakdown in the understanding of who has certain responsibilities. • In transition, communication will help get the ball up and out which will generate greater offense opportunities. • Offensive communication will enable the ball handler to be aware of all that is happening around him when he gets into a high traffic area. • The team that is able to effectively communicate with one another (verbally or non-verbally) is often the team that has a greater understanding of the game and is the team that is going to see the most success.

Work Ethic • OUR PLAYERS NEED TO WORK HARDER!!! • It isn’t enough to just WANT to be good!!! • If our players aren’t the biggest, strongest, or fastest then they need to work on the things they have control over. • They need to be in the best possible shape. • They need to have the best possible stickwork they can. • They need to push one another. • Being the best takes work!!! • We need to foster an attitude in our program where our players are willing to push one another and make each other better. • A competitive attitude in practice and amongst our own players where they hold each other accountable is what will make them better. • It is not okay for our players to accept mediocrity from ANYONE on their team or in their program. • But it all starts with them individually.

Fundamentals & Attitude • What does all this mean? • Everything in lacrosse and in life comes down to Fundamentals & Attitude. • Be the best you can be at things you have control over and continuously work on those things as hard as you possibly can and you will find success in anything you do. • Our players have complete control of everything that happens to them if they focus on Fundamentals and Attitude.

Pyramid of Success Creativity, Adaptability, Improvisation Mastery of Skills and Knowledge Confidence & Composure Understanding Specific Game Scenarios/Situations Understanding Team Concepts and Goals Solid Positional Fundamentals Fundamentals: GBs, Passing, Catching, Moving Your Feet, Face-offs, Rules Work Ethic, Desire, Become a Student of the Game, Love for the Game

The Faceoff • Crucial part of the game. • Control the Face-off X and you control the game. • Every face-off is a chance to gain possession and take the ball on the offensive side. • There is strategy and individual skills that need to happen in order to make our team as effective as possible at this part of the game.

Fundamentals of Lacrosse