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

How to become an effective girls lacrosse coach. What are the key skills and tactics to teach young players. How to design effective drills and practice sessions for a girls lacrosse team. What equipment is needed for girls lacrosse. How to develop offensive and defensive strategies in girls lacrosse.

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 roots and modern gameplay is crucial for any aspiring coach.

The sport has undergone significant changes since its inception. Initially played by Native American tribes as a spiritual and military training exercise, lacrosse has evolved into a popular competitive sport for girls and women. The modern game emphasizes speed, agility, and teamwork.

Key Differences Between Boys and Girls Lacrosse

Girls lacrosse is typically non-contact, with stricter rules on physical play
Girls use different stick designs with shallower pockets
The girls’ game has fewer players on the field (12 vs. 10 in boys)
Protective gear requirements differ, with girls wearing less equipment

These distinctions shape the coaching approach and strategies employed in girls lacrosse.

Essential Coaching Skills for Girls Lacrosse

Effective coaching in girls lacrosse requires a combination of technical knowledge, communication skills, and leadership abilities. Coaches must be able to teach the fundamentals of the game while also motivating and inspiring their players.

The IDEA Method for Skill Development

The IDEA method is a proven approach to teaching lacrosse skills:

Introduce the skill
Demonstrate proper technique
Explain the mechanics and importance
Attend to players as they practice

This systematic approach helps coaches break down complex skills into manageable steps for players to learn and master.

Designing Effective Drills

Creating engaging and productive drills is a crucial aspect of coaching girls lacrosse. Effective drills should:

Focus on specific skills or game situations
Be age-appropriate and challenging
Incorporate competition and fun elements
Simulate real game scenarios

Coaches should regularly assess and adjust their drills to ensure they meet the team’s evolving needs and skill levels.

Fundamental Skills and Techniques in Girls Lacrosse

Mastering the basic skills is essential for success in girls lacrosse. Coaches must prioritize teaching and refining these fundamental techniques:

Cradling and Ground Balls

Cradling is the rhythmic motion used to keep the ball secure in the stick’s pocket while running. Proper cradling technique involves a smooth, controlled movement of the wrists and arms. Ground balls refer to the skill of scooping up loose balls from the field, which requires quick reactions and proper body positioning.

Throwing and Catching

Accurate passing and reliable catching are the backbone of offensive play in lacrosse. Coaches should emphasize proper grip, body mechanics, and follow-through when teaching throwing techniques. For catching, players must learn to create a “soft pocket” with their stick and body to cushion the ball’s impact.

Dodging and Shooting

Dodging involves using quick changes of direction and speed to evade defenders. Effective dodges include the split dodge, roll dodge, and face dodge. Shooting techniques vary based on the situation but generally involve a combination of power, accuracy, and deception to beat the goalkeeper.

Defensive Positioning and Checking

In girls lacrosse, defensive players must master body positioning to legally impede opponents without excessive contact. Checking, or attempting to dislodge the ball from an opponent’s stick, is more limited in the girls’ game and requires precise timing and technique.

Equipment and Field Setup for Girls Lacrosse

Understanding the necessary equipment and field layout is crucial for coaches to ensure player safety and proper game execution.

Essential Player Equipment

Lacrosse stick (with specific pocket depth regulations for girls)
Protective eyewear
Mouthguard
Cleats
Optional: gloves, arm pads, and headgear

Coaches should familiarize themselves with the latest equipment regulations and ensure all players have proper gear.

Field Dimensions and Markings

The girls lacrosse field is typically 120 yards long and 70 yards wide, with specific markings for the goal circle, 8-meter arc, and restraining lines. Understanding these dimensions and their impact on gameplay is essential for developing effective strategies and drills.

Offensive Strategies and Tactics in Girls Lacrosse

Developing a potent offense requires a combination of individual skills and team coordination. Coaches should focus on teaching various offensive concepts:

The Draw Control

The draw, which starts each half and follows each goal, is a crucial aspect of gaining possession. Coaches should train players in proper draw techniques and develop strategies for winning the ball and transitioning quickly to offense.

Transition Offense

Fast breaks and quick transitions from defense to offense can create scoring opportunities before the defense is set. Teaching players to recognize and exploit these situations is key to a dynamic offense.

Set Plays and Formations

Coaches should develop a repertoire of set plays for various game situations, such as free position shots or settled offense. Common offensive formations include:

1-4-1 (one player behind the goal, four across the arc, one at the top)
3-3 (three players high, three low)
2-2-2 (two lines of two players each, plus two behind the goal)

These formations provide structure while allowing for creativity and adaptability in the offense.

Defensive Strategies and Techniques in Girls Lacrosse

A strong defense is the foundation of any successful lacrosse team. Coaches should emphasize both individual defensive skills and team concepts.

Defensive Positioning and Footwork

Proper defensive stance and footwork are crucial for containing opponents. Players should be taught to stay low, move their feet quickly, and maintain a body position between their opponent and the goal.

Sliding and Doubling

Team defense often involves coordinated slides to help teammates and double-team dangerous offensive players. Coaches should develop clear communication systems and practice various sliding patterns to create an effective team defense.

Defensive Formations

Common defensive formations in girls lacrosse include:

Man-to-man defense
Zone defense (e.g., backer zone, split-zone)
Hybrid defenses combining man-to-man and zone principles

Coaches should teach players to recognize and adapt to different offensive formations and adjust their defense accordingly.

Game Management and Special Situations

Effective game management involves preparing for various scenarios and making strategic decisions during play.

Time Management and Possession

Coaches should teach players how to manage the clock, especially in close games. This includes strategies for maintaining possession when ahead and aggressive tactics for regaining possession when behind.

Special Situations

Preparing for special situations can give teams a competitive edge. Key areas to focus on include:

Free position shots (both offensive and defensive strategies)
Player-up and player-down situations due to penalties
End-of-half and end-of-game scenarios
Clearing the ball from the defensive end

Regular practice of these situations ensures players are prepared for any game scenario.

In-Game Adjustments

Successful coaches must be able to read the game and make necessary adjustments. This might involve changing defensive formations, altering offensive strategies, or adjusting player matchups based on the opponent’s strengths and weaknesses.

Building Team Culture and Player Development

Creating a positive team culture is essential for long-term success in girls lacrosse. Coaches play a crucial role in shaping this culture and fostering individual player growth.

Promoting Sportsmanship and Ethics

Emphasizing good sportsmanship and ethical behavior both on and off the field helps build character and creates a positive reputation for the team and program. Coaches should lead by example and hold players accountable for their conduct.

Goal Setting and Performance Evaluation

Establishing clear, achievable goals for both the team and individual players provides direction and motivation. Regular performance evaluations help track progress and identify areas for improvement.

Team Building Activities

Incorporating team building exercises and activities outside of regular practice can strengthen bonds between players and improve on-field chemistry. These might include:

Team dinners or social events
Leadership workshops
Community service projects
Team-building games and challenges

By fostering a strong team culture, coaches create an environment where players can thrive both athletically and personally.

Continuing Education and Professional Development for Coaches

The world of lacrosse is constantly evolving, and successful coaches must commit to ongoing learning and improvement.

Certification and Training Programs

Organizations like US Lacrosse and the National Federation of State High School Associations (NFHS) offer coaching certification programs and online courses. These programs cover topics such as:

Rules and safety
Skill development
Game strategy
Sports psychology
Team management

Coaches should pursue these certifications to enhance their knowledge and credibility.

Networking and Mentorship

Building relationships with other coaches and seeking mentorship opportunities can provide valuable insights and support. Attending coaching clinics, conferences, and workshops offers chances to learn from experienced professionals and stay updated on the latest trends in the sport.

Analyzing Game Film and Statistics

Developing skills in game film analysis and statistical evaluation can help coaches identify trends, assess player performance, and refine game strategies. Utilizing modern technology and analytics tools can provide a competitive edge in game preparation and player development.

By committing to continuous learning and improvement, coaches can stay at the forefront of the sport and provide the best possible guidance to their players.

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Coaching Girls Lacrosse, developed by US Lacrosse (USL) in partnership with NFHS, presents the history of lacrosse and demonstrates how to teach and coach the skills and tactics of the sport. Members of USL pay just $15 for this course as an added member benefit.

Course Outline

Course comes with

- Welcome
- US Lacrosse
- 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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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

children’s training

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

Priority

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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.

Special events for children

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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Synchronized swimming is not only a great sport, but also a wonderful form of health training. The program of physical development of young synchronized swimmers includes elements of sports and synchronized swimming, diving, acrobatics and choreography.

Performing simple movements in the water, the girls at the same time work on the plasticity of movements, learn to swim in sports ways, work out various muscle groups, stretch them, and burn a lot of calories. Girls take part in competitions and demonstrations.

A group is being recruited. Trial lesson for free.