Lacrosse Drills for Beginners
By: Martha Theirl, Doctor of Physical Therapy
With all sports being cancelled currently due to the COVID-19 pandemic a lot of athletes feel a bit off kilter. Just because we may not be able to gather doesn’t mean we stop completely. The amazing thing about the world today is our ability to connect remotely.
In an effort to continue practicing, learning, and having fun I’ve compiled a video library for beginning women’s lacrosse drills to help you master the basics!
Overhead Ball toss
Points of Performance:
Add in a bend at the knee as you throw and catch to work on movement during throws
Make sure to fully extend arm overhead, let ball roll off the tips of the fingers.
Catch with arm extended and bring to body as if trying to cushion an egg.
Try on both sides.
2. Cradling
Points of Performance:
Bottom elbow acts as a "hinge" on the body
When switching sides, protect the ball by having net face you
Open fully on each side (net facing outward)
Arms act like a door, open the door, and close the door
Hands stay close to body
Stick head remains just above forehead to stay out of the sphere
3. Switching Sides
Points of Performance:
Make sure to protect the ball by facing your net toward you as you switch sides.
Switch sides with the stick, then bottom hand comes up, top hand slides down
Readjust top hand as necessary for comfort.
4. Showing a Target
We use showing a target to let people know we are open, both with our stick and our voice.
Points of performance:
Make it strong: Bring the stick up in the air and give a little shake
Use your voice: Say "got me here" or "here" can help draw attention
Make sure it is in front of you to give you space to run through your catch and cushion the catch.
5. Pick up a Ground Ball
Points of Performance:
Step up to the ball, your foot should be near or next to the ball
Drop both butts: butt of your stick and your actual butt
Stick should be about parallel with the ground
Scoop through, bring cradle up quickly to avoid a check.
6. Throwing the ball
Points of Performance:
Top hand pushes the ball upward
Bottoms hand pulls the ball toward the ground
Throwing is a mixture of the push/pull to throw straight at a target
Keep a big follow through, helps maintain power and accuracy
Stick head should face toward where you want ball to go after you release the ball.
7. Face Dodge
Ready to learn to dodge? The Face Dodge is a great introduction to quick movement to confuse your opponent.
Points of Performance:
Plant foot to opposite side of where you ultimately want to go
Optional: give a stick fake to that side to further confuse defender
Move quickly to other side in front of defender
Optional: Switch hands (highly recommended to keep ball away from defender)
Close the door behind you. Use your next few steps to move directly behind where defender was to make it harder for them to catch you.
8. Roll Dodge
Points of Performance:
The foot that is planted is the foot on the SAME side you want to roll towards
Plant foot in the middle of the defender, close to them.
Turn AWAY from defender as you drop step around them
Optional: Switch hands during this to protect ball (highly recommended)
Take next step to begin to close the door behind you
Close the door: move into space directly behind the defender to make it harder for them to catch you.
9. Cutting
Points of Performance:
Quick, precise movements into open space
Move your feet fast to change directions and throw off your defender.
Be clear with your target to ask for the ball
Move into open space, not where there are a lot of people
10. Drop Steps
Points of Performance:
Drop steps are diagonal
Helps open up space so you can move more effortlessly on defense
Don't step too wide or you will have more difficulty taking your next step
11. Defensive Positioning
Basics to defense:
Hug A Tree: Keep arms outstretched and slightly bent
Stick high- between 10-2 as on a clock face
Horizontal stick defense is illegal
Mirror your offenders stick movement, but watch their hips for actual body movement
If you lose your arms out placement, remember NOT to push, but step back to give yourself more space.
Give these drills a try to hone in your skill set! Make sure to practice them on both sides!