In-and-Out Approach Footwork Drill for Defense
Defensive footwork is one thing coaches and players overlook in practice all the time. Use this quick and easy drill to teach your players how to “Approach”- get out to guard the ball quickly, then back in to help cover the middle in settled and unsettled situations. Plus get some Speed, Agility & Quickness work done at the same time!
Proper footwork on defense doesn’t end up on highlight videos very often, but it probably should. Good Defense starts with the feet first, then the hips and hands. Stick checks come last.
RELATED: Play Good Body Defense. Maybe Don’t Teach the Poke Check First.
Youth and beginning players make some very common mistakes playing individual man-on-man Defense:
- Poor “Approach”- running at the ball from the wrong direction, or coming in too fast, letting the man with the ball run right by.
- “Over-Committing”- Younger players often charge straight out at the man with the ball and “Lunge” at him.
If he changes speed or direction, it’s over. “Break Down” in a good athletic position, ready to “Drop Step” and “Pursue” the ball, no matter which way he goes. - The old “Stop and Chop,”- Defenders stop their feet and throw one stick check, letting the man with the ball run right by. Move those feet and stay in between the man with the ball and the goal!
- “No Top Side!”
If he changes speed or direction, it’s over. “Break Down” in a good athletic position, ready to “Drop Step” and “Pursue” the ball, no matter which way he goes.Use this simple drill to teach your players to get to a good defensive position on the field quickly, where they can stay in between the man with the ball and the goal.
They will also learn to get back and help cover the middle of the field, with their sticks up to knock down passes once the ball moves to another attacking player. This is an easy way to help teach “Team Defense”, where your players have First and Second Slide responsibilities.
- Related: Lax Lingo- “Spider!” Defense. Help cover the back side!
Here’s THE DRILL:
Set up cones in a circle around the outside of the goal area, with one on the crease.
You can use anywhere from 4-8 outside cones, depending on how much conditioning you want to incorporate into the drill.
This imitates common locations and spacing where attacking players usually are on the field- Midfielders at the corners and top of the box, Attackmen at the wings, goalie’s back left and right, and at X behind the goal.
PRACTICE TIPS:
- Recognize all your players’ effort: Encourage all your players effort and athleticism in these types of drills. They might not be as fun as other practice drills and games, but they are just as important!
- Defensive Communication: Make sure all your players are communicating loudly. “I got ball!” when they are at each outside cone, and “I got your two [Slide]!” when they are back in to cover any open attackers in the middle.
- Remember to Time Your Drills for your players’ age and attention span: You should be able to get your Speed, Agility & Quickness work done in 10-15 minutes at the beginning of each practice.
Defense! Defense! Defense!
Defensive Skill Development Drills – POWLAX Master Coach
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These drills focus on the individual and team components of defensive play.
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Touch The Hat Approach Drill This is a gauntlet style drill that will truly test how your defenseman approach when they’re tired. Reload For A Random Offense Video Defense Video Drill Video Skill Video
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Triangle Show Drill (Adjacent Slide and Recover) The Triangle Show Drill teaches players how an adjacent slide package works by simulating adjacent slides and recoveries in a 3v3 set.
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Salisbury Call Drill The Salisbury Call Drill is a fast-paced slide and recovery drill that teaches sliding, recovering, bumping, and playing the two inside. Offensively, it focuses on stepping away to accept slides in order to move the ball. Download the Playbook PDF! Reload For A Random Offense Video Defense Video Drill Video Skill Video
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5 On a Die (Slide and Recover) Drill 5 on a Die Drill breaks down the assignments and roles of any man to man defense allowing players to get a greater understanding of slide and recovery principles.
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Machine Calf Raise
DIAGRAM
- Sit on the incline leg press machine with your buttocks and lower back firmly pressed into the seat.
- Place your feet on the bottom of the platform at a comfortable width for yourself so that the heels protrude beyond the edge.
- Place your feet parallel to each other or spread your toes slightly apart. The legs should be slightly bent at the knees or straight, but without overextension at the knee joints.
- Lower the platform and grasp the side handles of the machine to stabilize the torso. This is the starting position.
- Inhale, hold your breath and begin to straighten your legs at the ankles, squeezing the platform up. The pace is slow and measured. At the peak point, stop for 1-2 seconds to delay the maximum contraction.
- As you exhale, return to the starting position, strictly controlling the weight, briefly linger at the bottom point and begin the next repetition.
- To prevent socks from slipping off the edge of the platform, wear shoes with grooved soles.
NOTES
- To ensure injury prevention and maximum calf loading, do the exercise slowly or at a moderate speed.
- The relatively small amplitude of the exercise is fundamentally important. This movement develops strength and “mass” of the calves precisely with a reduced amplitude. By fully extending your ankles, you do not increase the effectiveness of the exercise, but you increase the risk of feet slipping off the platform.
- Do not do this exercise unless the platform is deeply grooved or your shoes have smooth soles. These seemingly harmless “little things” can lead to serious injury.
- Do not overextend your knees when straightening your legs: this is dangerous!
- Be sure to hold your breath in the positive phase of the movement and try to focus as much as possible on the sensations in your calves. Exhale in the negative phase, controlling the movement of the platform.
- Do not lower the platform too quickly, do not jerk at the beginning of the repetition: this is fraught with the legs slipping off the platform and injury.
ANATOMY
The gastrocnemius biceps is located on the back of the lower leg and forms the top of the calf. With good relief, both of its heads are clearly separated. The soleus muscle is slightly wider than the gastrocnemius, and is located directly below it. A well-developed soleus can be seen on the sides and just below the gastrocnemius.
Gastrocnemius and soleus muscles together form a group of so-called. ankle extensors. At the top, the gastrocnemius is attached to the femur, and the soleus is attached to the tibia and fibula. Below, they “merge” into a single Achilles tendon, which is attached to the calcaneus.
WORK OF MUSCLES AND JOINTS
When unbending at the ankle, the toe of the foot moves down, away from the shin. The calf muscle is most fully tensed when the knee is extended.
The soleus “loads” equally powerfully, regardless of the angle of the knee joint. If you want to maximize the load on the calf, take heavy weights and do straight-knee calf raises. Emphasis on the soleus muscle allows rise on toes while sitting, and the range of motion may be limited.
SPORT
In bodybuilding, the leg press calf raise is used to develop mass and topography in the upper back of the lower legs.
Ankle extension provides the final “push” when “sending” the body forward or upward. Therefore, this movement plays a fundamentally important role in race walking, running, long and high jumps, and all sports where jumps are practiced – volleyball, basketball, tennis, lacrosse, athletics.
TIPS FROM RONNIE COLEMAN
- The leg press calf raise is one of my favorite calf exercises. It isolates the target muscles better when compared to standing, sitting, or bent-over calf raises with weights on your back. In addition, here I can take heavier weights.
- I set the back of the machine at a right angle to the seat: this position allows me to achieve a super stretch of the calves in the negative phase.
- My knees are always slightly bent: in my opinion, this position isolates the calves to the maximum and, in addition, eliminates dangerous overload of the knee joints.
- If you want to “squeeze” this exercise to the maximum, be sure to achieve a full stretch of the calves at the bottom point! I lower the weight as low as possible, then pause briefly, and begin a new rep – smoothly and without jerking.
- For a super powerful pump, I always delay the peak contraction by a second. At one time I tried another option – a lot of repetitions without pauses, and found that for me personally, a calmer, slower pace with a delay at the top “works” better.
- I do this exercise with heavy weights, so I never use super intense moves like staggered sets, etc. here. Each repetition lasts four seconds for me, taking into account the pauses at the bottom and top points.
- I don’t really think about whether I breathe properly or not. The main thing for me is “burning”.
- I do three sets in total, resting 1-1.5 minutes between sets. With this exercise, I complete the calf workout, so no special warm-up sets are required for it.
- I train calves twice a week, but not on days I have quads or hamstrings scheduled. I do three calf raises: standing calf raises, seated calf raises, and leg press machine calf raises.
Freestyle footwork. 3 basic exercises that will improve your technique by 100%
Trainer’s advice
Today in our article we will talk about the work of the legs in the crawl. And also tell you about three cool exercises that will improve your technique.
Most people don’t like swimming on crawl legs. There is a logical explanation for this: crawl swimming is difficult, uncomfortable and long. But this skill can be worked out with the help of special exercises. They are suitable for those swimmers who already know how to swim on their feet at least a little.
Exercise 1. He will need a swimming board. It is necessary to swim on the legs of a crawl, stretching out your arms, lowering it under the water and placing a plank across it. Thus, oncoming water will create resistance, thanks to which it will be possible to work out the legs well. If you feel that it is hard for you, then you can raise it to the middle. It is necessary to swim 25 meters with the board forward, then 25 meters with the board in the standard position.
Exercise 2. This is also done with the board. You need to hold on to the board and swim on your feet. It is important not to make a fountain from the feet. They must be under water.
The exercise is performed in this way: 25 meters must be swum with the legs down, and another 25 meters with the legs in the standard position. For more intense workouts, this distance can be extended up to 100 meters. You can complicate the exercise by holding the top of the plank. In this case, the head should be at the top.
This will create an even sharper angle that will put stress on the legs.
Exercise 3. It can be done with or without a bowl. We begin to swim on the chest, one hand is lowered, and the bowl is in the second hand, which is extended.
In this position, we swim 5-7 kicks, then turn on our side, swim on our side 5 times. From this position, we turn onto our back, do 5 hits and begin to return in the same order (on the side, on the stomach). This exercise allows our legs to work in different planes, so they get a completely different load. The exercise is performed 25 meters on one arm and 25 meters on the other arm.
Important! If you can swim without a bowl, then you can just swim with your arm outstretched. Or both hands can be simply along the body. The most important thing is to follow the correct work of the legs.
Do you want to learn proper freestyle footwork and how to rocket swim? Enrolled in our swimming school SwimRocket.