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

Be 5-10 yards away from the wall

Wall Ball Routine

1. 2 hands: Quick stick – 50 times (R/L)2. 1 hand: catch and 1 cradle- 50 times R/L3. 2 hands: catch and 1 cradle – 50 times R/L4. Face dodge- catch R, throw L; Catch L, throw

R – 50 each way5. Split Dodge; catch R, throw L; catch L, throw

R- 50 times each6. Quick Stick- change hands while ball is in the

air- 50 times7. 2 hands: Cross handed- 50 times R/L8. 2 hands: Behind the back- 50 times R/L

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

Notre Dame Drill

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

Long Island Drill

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)

Star Drill

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

3 vs 2 Ground Ball Drill

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!

Scatter Drill

Set up: scatter 8-12 balls around a goal. Scoop and shoot with good form- toe, bellybutton pointed at goal

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

Hoover Drill

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

Jump Drill

Jump Drill con’t

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

Double Feed Drill

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

Maze Drill

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!

Diamond Drill

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

Stonybrook Drill

Stonybrook Drill con’t

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.

Form Shooting Drill

Four Corners Pass and Shoot

This drill emphasizes passing and throwing plus feed and shoot

All Middie’s and Attack rotate through positions

Four Corners Pass and Shoot

Six Line Shooting Drill

This drill is cutting, feeding, catching, and shooting on the run – simulating constant movement on and off ball.

Six Line Shooting Drill

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

6 on 7 Drill

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

22

1

A26

25

23

24

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

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

2B

A

A

2H

2E

2C 2

D

•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

2G

2G

2F

2B

A

A

2H

2E

2C 2

D

•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

2G

2G

2F

2B

A

A

2H

2E

2C 2

D

•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

2G

2G

2F