How to coach girls lacrosse. Mastering Girls Lacrosse Coaching: Essential Techniques and Strategies

How to effectively coach girls lacrosse. What are the key skills and tactics to teach young players. Where to find resources for lacrosse coaching education and certification.

Table of Contents

The Evolution and Fundamentals of Girls Lacrosse

Girls lacrosse has a rich history dating back to Native American traditions. Today, it’s a fast-paced sport that combines elements of soccer, basketball, and hockey. Understanding its origins and core principles is crucial for any coach.

When did modern girls lacrosse emerge? The sport began taking its current form in the late 19th century, with the first women’s lacrosse game played in Scotland in 1890. It was introduced to the United States soon after and has grown steadily in popularity.

How does girls lacrosse differ from the boys’ game? While both versions share some similarities, girls lacrosse has distinct rules and equipment. Key differences include:

Less physical contact allowed
Different stick designs
No protective gear except goggles and mouthguards
Larger number of players on the field

Essential Skills for Girls Lacrosse Players

To coach effectively, you need to understand and be able to teach the fundamental skills of the game. What are the most critical skills in girls lacrosse?

Cradling

Cradling is the rhythmic motion used to keep the ball secure in the stick’s pocket while running. It’s a foundational skill that every player must master. How can you teach cradling effectively?

Start with stationary drills, focusing on proper grip and wrist movement
Progress to walking, then jogging while cradling
Incorporate obstacles and direction changes to challenge players

Catching and Throwing

Accurate passing and receiving are crucial in lacrosse. What are some key points to emphasize when teaching these skills?

Proper hand positioning on the stick
Stepping towards the target when throwing
Soft hands and giving with the ball when catching
Following through on passes and shots

Ground Balls

Securing loose balls is a critical aspect of gaining possession. How can you help players improve their ground ball skills?

Teach proper body positioning – low stance with knees bent
Emphasize quick acceleration to the ball
Practice scooping through the ball in one fluid motion
Incorporate competition in drills to simulate game situations

Offensive Strategies and Techniques

A well-coordinated offense is key to success in girls lacrosse. What are some effective offensive strategies to implement?

Dodging

Dodging allows attackers to create space and scoring opportunities. What are the main types of dodges to teach?

Face dodge
Split dodge
Roll dodge
Question mark dodge

How can you help players improve their dodging skills? Incorporate these elements into your practice sessions:

Footwork drills to improve agility and change of direction
One-on-one dodging exercises with defenders
Full-field transition drills that require dodging in game-like situations

Shooting Techniques

Accurate and powerful shooting is essential for scoring goals. What are the key shooting techniques to focus on?

Overhand shot
Sidearm shot
Underhand shot
Quick stick shot

How can you improve your players’ shooting accuracy and power?

Practice proper form and follow-through
Incorporate shooting drills from various angles and distances
Use targets or obstacles to challenge players
Emphasize shooting on the run and under pressure

Defensive Strategies and Positioning

A strong defense is the foundation of any successful lacrosse team. What are the key elements of effective defensive play in girls lacrosse?

Body Positioning

Proper body positioning is crucial for defenders. How should players position themselves to guard attackers effectively?

Maintain a low, athletic stance
Keep the stick up and active
Position between the attacker and the goal
Use footwork to stay in front of the attacker

Checking Techniques

While checking is more limited in girls lacrosse compared to the boys’ game, it’s still an important defensive skill. What are the legal checking techniques in girls lacrosse?

Stick-to-stick contact only
Checking must be controlled and not excessive
No checking near the head or face

How can you teach safe and effective checking?

Start with stationary drills focusing on proper technique
Progress to moving drills with passive attackers
Incorporate checking into full-field scrimmages
Emphasize the importance of body positioning before attempting a check

Developing Team Tactics and Strategies

Success in lacrosse requires more than individual skills; it demands coordinated team play. What are some effective team tactics to implement?

Offensive Formations

Various offensive formations can be used to create scoring opportunities. What are some common offensive sets in girls lacrosse?

1-3-2 formation
2-3-1 formation
3-3 formation

How can you teach these formations effectively?

Use diagrams and walk-throughs to explain player positioning
Start with stationary drills to practice ball movement within the formation
Progress to full-speed drills against defenders
Incorporate formation changes into scrimmages

Defensive Systems

Coordinated defensive play is crucial for preventing goals. What are the main defensive systems used in girls lacrosse?

Man-to-man defense
Zone defense
Backer zone

How can you implement these defensive systems effectively?

Teach the principles of each system using diagrams and walk-throughs
Practice defensive slides and communication
Use small-sided games to reinforce defensive concepts
Gradually increase the complexity of defensive drills

Goalie Training and Techniques

The goalie plays a crucial role in girls lacrosse. What are the key aspects of goalie training?

Stance and Positioning

Proper stance and positioning are fundamental to goalie success. What should goalies focus on?

Athletic stance with hands up and ready
Positioning to cut off shooting angles
Quick lateral movement to cover the goal

Save Techniques

Goalies need to master various save techniques to be effective. What are the primary save types to practice?

Stick saves
Body saves
Low saves
High saves

How can you develop your goalie’s skills effectively?

Start with basic drills focusing on proper technique
Gradually increase shot speed and variety
Incorporate reaction drills to improve reflexes
Practice game-like situations with defenders

Conditioning and Fitness for Girls Lacrosse

Lacrosse demands a high level of fitness and endurance. How can you prepare your players physically for the demands of the game?

Aerobic Conditioning

Endurance is crucial in lacrosse. What are some effective ways to improve players’ aerobic fitness?

Interval training
Fartlek runs
Shuttle runs
Full-field scrimmages

Strength and Power Training

Strength and power are important for various aspects of lacrosse performance. What types of exercises should be included in a strength training program?

Bodyweight exercises (push-ups, squats, lunges)
Resistance band workouts
Plyometric exercises
Core strengthening exercises

How can you incorporate fitness training into your practice sessions?

Begin each practice with a dynamic warm-up
Integrate conditioning elements into skill drills
Use small-sided games to improve both fitness and skills
End practices with targeted conditioning work

Building Team Culture and Leadership

A positive team culture is essential for success in girls lacrosse. How can coaches foster a strong team dynamic?

Developing Leadership Skills

Encouraging leadership among players can greatly benefit the team. What are some ways to develop leadership skills?

Assign team captains and rotate leadership roles
Encourage player-led warm-ups and cool-downs
Implement peer coaching sessions
Organize team-building activities off the field

Promoting Sportsmanship

Good sportsmanship is a crucial aspect of girls lacrosse. How can coaches emphasize its importance?

Lead by example in interactions with officials and opposing teams
Recognize and reward displays of good sportsmanship
Address unsportsmanlike behavior promptly and consistently
Encourage players to support and respect teammates and opponents alike

How can you create a positive team culture that promotes both individual growth and team success?

Establish clear team goals and expectations
Celebrate individual and team achievements
Encourage open communication between players and coaches
Foster a growth mindset that values effort and improvement

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- Unit 1 Objectives
- History
- History Timeline
- Lacrosse Today
- Boys/Girls Lacrosse
- US Lacrosse
- Unit 2 Objectives
- Role Of The Coach
- Teaching Techniques
- IDEA Method
- Drill Design
- Unit 3 Objectives
- Play Basics
- Equipment
- Player/Field Configuration
- Unit 4 Objectives
- Teaching Skills
- Cradling and Ground Balls
- Throwing and Catching
- Dodging and Shooting
- Defense
- Unit 5 Objectives
- The Draw
- Transition Offense
- Transition Defense
- Offense
- Defense
- Special Situations
- Conclusion

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3 perfect workout programs for girls in the gym

Likbez

Sports and fitness

March 4, 2021

Solutions for those who want to lose weight, gain relief muscles or just be in good shape.

Iya Zorina

Author of Lifehacker, athlete, CCM

This article is similar to a constructor. It describes three strength workouts, each of which works out all muscle groups, cardio on simulators and two circuits. How to combine them depends on your goal.

The difference between training programs

1. Training program for girls who want to lose weight

Combine strength and cardio training. The latter will allow you to spend more calories, and strength exercises will pump muscles and help a thinner body look even cooler.

How often to exercise. Set aside 3 strength training sessions and 2 cardio sessions each week to reach your goal. The latter can be of two types: 30-60 minutes on cardio machines or 20-30 minutes of intense circuit training if you are not ready to go to the gym five times a week.
How much exercise to do. Unless otherwise noted, do 5 sets of 6-12 reps.
How to eat. Create a calorie deficit: spend more than you consume.

2. Training program for girls who want to build muscle

If you don’t have extra pounds, cut out cardio and focus on strength training.

How often to exercise. Plan 3 of these workouts per week with at least 48 hours of rest in between.
How much exercise to do. Unless otherwise noted, do 5 sets of 6-12 reps.
How to eat. Add more protein-rich foods to your diet or buy protein powder. To build muscle, you must consume 2 grams of protein per kilogram of body weight.

3. Training program for girls who want to be in good shape

You need both cardio and strength exercises. The first will help you become more resilient, pump your heart and breath. The second will make you stronger.

How often to exercise. Count on 3 strength workouts per week. At the end of each session, do cardio for 15-20 minutes.
How much exercise to do. Unless otherwise noted, do 3 sets of 6-12 reps.
How to eat. Try to eat a healthy diet, eat more vegetables and fruits and at least 1.8 g of protein per kilogram of body weight.

If you have problems with the cardiovascular system or the musculoskeletal system, please consult your doctor before going to the gym. In the presence of old injuries, problems with the spine, pain in the joints, it is better to find a good coach.

What strength training should be like

Regardless of the program, every strength training session begins with a warm-up. It must be performed in the following order:

Joint warm-up. Rotate the joints of the arms and legs 10 times in each direction, tilt and turn the body and neck.
5-10 minutes of light cardio. Any appropriate simulator will do: track, stepper, ellipse, exercise bike. If everything is busy, jump rope.

In addition, before each exercise with a large weight, an additional warm-up with a small one is needed. This will prepare the target muscles for work and save you from injury. For example, if you are going to squat with a 50 kg barbell, do 5 times with the bar, then 3 times with 30 kg and 3 times with 40 kg. Only then proceed to the main load.

Select the working weight so that the last reps in the approach are hard, but without changing the technique: snatches, a twisted back and unnecessary bends. If they appear, take lighter weight or reduce the number of repetitions.

Rest 60-90 seconds between sets, 1-2 minutes between exercises.

Strength training I

Ab crunches

Location: Tabata Drive Gym

Works out abdominal muscles.

Lie on your back with your feet flat on the floor and your hands behind your head. Raise the body so that the shoulder blades come off the floor and the lower back remains pressed. Do not press your hands on your head, your fingers only touch the back of the head, the movement is made due to the tension of the muscles of the press, and not the neck.

Perform 3 sets of 15-20 reps.

Hyperextension

Pumps the extensors of the back, buttocks and back of the thigh.

Insert your legs into the hyperextension machine, put your hands behind your head. Keeping your back straight, lower your body and then lift it up. At the top, look at the wall in front of you. Avoid jerks and sudden movements, perform the exercise smoothly and under control.

Do 3 sets of 15 reps. In the future, you can increase the number of repetitions to 20-25.

Barbell Back Squat

Works the hips, glutes and core muscles.

Place your feet slightly wider than your straightened shoulders, bring your shoulder blades together, turn your toes slightly to the sides. Take your pelvis back, bend slightly in the lower back and with an inhale go into a squat. Keep your back straight, look forward.

Sit down until your thighs are parallel to the floor. If your heels don’t come off, your knees don’t turn in, and your back stays straight, try squatting lower. If at the same time the back is rounded, return to the previous position, that is, again make the hips parallel to the floor.

Exhale as you come out of the squat.

Start with a 15 or 20 kg bar and work your way up. Keep an eye on technology at all times.

Chest Pulldown

Strengthens the back muscles.

Sit on a bench with your feet flat on the floor. Grab the handle with a forward (focus on the back) or reverse (focus on the biceps) grip. You can change them every week. Squeeze your shoulder blades, lower your shoulders, straighten your back. As you exhale, pull the handle up to touch your chest. The body does not lean back, the shoulders are lowered, the shoulder blades are brought together.

Put the handle back and repeat the exercise.

Barbell Hip Raises

Works well on the buttocks.

Prepare the barbell, sit next to the bench and place the bar on your feet. Lean back on the bench, bend your knees, put your feet on the floor. Supporting the barbell with your hands, place it on your pelvis. Tear it off the floor, distribute the weight between the fulcrum on the bench and the feet on the floor.

By tightening the gluteal muscles, tilt the pelvis up until the hip joint is fully extended. Get down and repeat.

Bench press

Works the pecs and triceps.

Lie down on a bench with your feet flat on the floor. With a straight grip wider than shoulder width, grasp the barbell. Remove it from the racks, lower it to touch the chest and squeeze it back.

Standing Dumbbell Raise

Strengthens the shoulders.

Stand up straight, raise your arms with dumbbells to the sides to shoulder level and lower them back. Keep your elbows slightly bent so as not to overload the joint.

II strength training

Reverse crunches on the bench

They pump the rectus abdominis muscle with an emphasis on the lower part (lower abs).

Lie down on a bench and grab the edge with your hands. Raise your legs and bend at the knees.

Raise your legs even higher and lift your pelvis off the bench. Return to starting position.

Do 3 sets of 20 reps.

Hyper

Do 3 sets of 15 reps. The technique is described in the first strength training.

Lunges with dumbbells in hands

Pumps legs, buttocks and core muscles.

Hold dumbbells at arm’s length. Lunge forward, touch the floor with the knee of the leg standing behind. Make sure your front knee doesn’t go past your toes.

Stand up and lunge with the other leg. You can do these exercises on the move or, if the gym is crowded, in place.

If you’re looking to add some extra work to your core and shoulders, try the other option: overhead dumbbells.

Do two sets for each arm.

Bent Over Row

Loads the back muscles.

Place your left hand and knee on a support, such as a bench or box. Straighten your back, lower your shoulders and arm with a dumbbell, bring your shoulder blades together.

Pull the dumbbell up to your waist and lower it again. It is very important to pull exactly to the belt, and not to the chest, not to raise the shoulders and not to spread the shoulder blades. Otherwise, you will shift the focus from the arms to the back muscles.

Barbell Deadlift

Works the glutes and back extensors.

Stand close to the bar with the bar above the lacing of your shoes. Squat down by pushing your pelvis back. Grasp the barbell with an overhand grip slightly wider than your shoulders. Keep your back straight throughout the exercise.

Raise the barbell, fully extend your hips, then return to the starting position.

Dumbbell Lying Raise

Pumps the pectoral muscles and loads the shoulders.

Lie on a bench with your feet flat on the floor and raise the dumbbells in front of you so that your palms are facing each other. Spread the dumbbells apart, slightly bending your elbows to protect your joints. Turn your palms at the bottom point towards the ceiling.

Bring your hands together and repeat.

Bench Reverse Dips

Works the triceps.

Find support: a box, a bench, a stack of steps. Turn your back to her, put your hands on her, straighten your knees. Do a reverse push-up until your shoulders are parallel to the floor, but not lower. Return to starting position.

Do 3-5 sets of 10-15 reps.

III Strength Workout

Abs Crunches

Perform 3 sets of 15-20 reps. The technique is described in the first strength training.

Hyper

Do 3 sets of 15 reps. The technique is described in the first strength training.

Dumbbell sumo squats

Loads the muscles of the legs and buttocks, well pumps the inner surface of the thigh.

Pick up one dumbbell or kettlebell. Place your feet so that they are twice as wide as your shoulders, and your socks look to the sides. Take the pelvis back, slightly bend in the lower back.

Squat down with your knees out to the sides. Do not bend your back: it should be even and tense throughout the exercise.

Bent Over Row

Works your back and biceps.

Grasp the barbell with an overhand grip slightly wider than shoulder width, tilt your body until it is parallel to the floor. Bend your arms, bring your shoulder blades together and bring the projectile to your waist, and then lower it. Do not unbend until you finish the exercise: the body should be parallel to the floor or close to it.

Barbell Chest Press

Works chest, triceps and shoulders.

Raise the bar to your chest, elbows slightly forward, lower your shoulders, slightly arch your lower back. From this position, squeeze the projectile up and take it behind the head.

Look straight ahead at all times. When the bar goes past the face, do not lift the chin. Instead, retract it.

Romanian deadlift

Builds back extensor muscles, buttocks and hamstrings.

The Romanian deadlift differs from the classic deadlift in that you bend your knees minimally and do not put the barbell on the floor at the bottom point, but bring it to the middle of the lower leg. The back remains straight throughout the exercise.

Crossover Leg Abduction

An effective exercise for pumping the buttocks.

Face the machine, put on the special belt around your leg and attach it to the lower block. Take your leg back and return back.

What should be cardio workouts

Cardio machines

If your body mass index is higher than normal, do not run on the treadmill: this will put too much stress on your joints. Instead, choose a brisk walk uphill (the path can be adjusted incline), an exercise bike, an ellipse, a stepper, or an airbike.

Do cardio at a moderate intensity so that you can get through without slowing down. The main thing is to increase the pulse and keep it at that level for the right time.

If long monotonous cardio is making you feel bored, try wearing headphones. If that still doesn’t work, opt for intense bodyweight circuit training. They are also suitable for those who cannot go to the gym five times a week.

Circuit training

Circuit training is when you do several exercises for different muscle groups in a row, usually with or without a short rest, and then start over. Circuit training is good because it allows you to reduce rest time: some muscles have time to recover while others are working, and the pulse remains elevated, as well as calorie expenditure.

Here is an example of a bodyweight circuit workout. You need to do 5 circles without a break. If you choke, rest for 30 seconds to one minute and continue with the exercises.

And one more circle. This time interval, that is, with a clear time frame. You work for 30 seconds and then rest for the same amount. In total, you need to complete 6 circles.

General physical training for children in the A-Fitness club in Ufa

General physical training program is aimed at the comprehensive development of the child’s body. Development of basic motor skills. Development of agility, coordination, balance, speed and strength. Injury prevention. Development of intellectual qualities. Posture improvement. Training complexes consist of universal exercises that do not have restrictions on age, gender and physical abilities.

Do you want to appreciate all the advantages of A-Fitness general physical training classes in Ufa? Register your child for a trial lesson through the online form or contact the club manager.

Strengthening the body

Young athletes become stronger, faster and more agile. They increase immunity and develop a love for an active lifestyle. They get sick less often.

Useful energy

The ability to direct the energy of the child in a useful direction. Children who give their best in class during the day sleep better at night. They run around the house less and behave more calmly on the street. They begin to appreciate rest.

Development of moral character

Thanks to the physical training classes, girls and boys become more balanced, purposeful, self-confident. They learn to work for the result.

Performance improvement

A sedentary lifestyle leads to curvature of the spine and excess weight. GPP will return children a sense of comfort in the body, it will be easier for them to focus on their studies.

Basic physical training classes include exercises aimed at improving health, developing the musculoskeletal system and the muscular apparatus. OFP is allowed to be engaged from 4 years. Movements that could slow down the growth of the child or provoke a curvature of the posture are excluded from the training program.

Babies evenly and harmoniously develop various physical parameters: strength, agility, speed, endurance. They jump and run, perform elements of martial arts, learn to handle sports equipment.

Answers to questions on general physical education

Classes are held 2-3 times a week, duration – 55 minutes. The training includes: warm-up, general physical exercises, preparatory special (leading exercises), game tasks, stretching.

Regular physical training will help develop basic motor skills, agility, coordination, speed and strength. Improve posture.

Synchronized swimming lessons will help the child develop new functional qualities, as well as general and special endurance.

The GPP training program is suitable for both boys and girls.

For training, your child will need comfortable sportswear and shoes.

General physical training classes will give the child an excellent physical base, which will provide an opportunity to develop and participate in competitions in any sport.

OFP will help the comprehensive development of the body and in the prevention of injuries.

Professional trainers and teachers

We are proud of our team! The best children’s coaches in Russia with special education, sporting achievements and personal awards cooperate with us.

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children’s programs

Here you will find integrated training with a pool, special classes in modern dance and ballet, martial arts classes, gymnastics classes and much more.

Personal training

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Our trainers will offer an individual training plan for your child, based on goals, age, fitness level and body characteristics.

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Our children’s fitness programs are based on the principles of harmonious and progressive overall physical development of the child with a priority on health.

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We are one of the organizers of club, regional
and city sports tournaments, competitions and demonstration performances for children.

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You can bring your child to a trial lesson for any children’s fitness training program for free – just fill out the online form on the website.

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The main objective of special training programs for children and adolescents is the general improvement and strengthening of the child’s body, the development of his physical qualities, the formation of healthy lifestyle habits and interest in sports in the future.