How can beginners improve their lacrosse passing and catching skills. What are the most effective drills for developing fundamental lacrosse techniques. Which exercises help players master crucial passing and catching abilities in lacrosse.
Mastering the Fundamentals: Wallball Drills for Lacrosse
Wallball is widely considered the cornerstone of lacrosse skill development. This simple yet highly effective drill involves repeatedly throwing and catching a lacrosse ball against a wall. Why is wallball so crucial for players at all levels?
Wallball allows players to refine their passing and catching technique through countless repetitions. It develops muscle memory, improves hand-eye coordination, and builds confidence handling the ball. Additionally, wallball can be practiced alone, making it an ideal drill for individual skill work.
To perform basic wallball drills:
- Find a suitable wall without nearby windows
- Stand about 5-10 yards from the wall
- Throw the ball against the wall and catch the rebound
- Repeat, focusing on proper form and quick hands
For optimal results, aim to practice wallball for at least 30 minutes daily over an extended period. This consistent practice will yield noticeable improvements in overall stick skills and ball control.
Advanced Wallball: The Tree Challenge
Once basic wallball becomes too easy, players can increase the difficulty by using a tree instead of a flat wall. Why practice wallball on a tree?
The uneven surface of a tree trunk causes the ball to bounce unpredictably, forcing players to react quickly and improve their hand-eye coordination. This drill mimics the unpredictable nature of live game situations, preparing players for various scenarios they may encounter on the field.
When practicing tree wallball:
- Choose a sturdy tree with a relatively smooth trunk
- Start closer to the tree and gradually increase distance as skills improve
- Be prepared for erratic bounces and quick adjustments
- Focus on maintaining proper form despite the added challenge
Partner Drills: Enhancing Passing Accuracy and Catching Finesse
While individual drills are valuable, partner exercises provide unique benefits for developing lacrosse skills. Partner drills allow players to practice more game-like scenarios and receive immediate feedback on their performance.
The “Don’t Crack the Egg” Drill
This engaging drill focuses on developing soft hands and precise catching technique. How does the “Don’t Crack the Egg” drill work?
Players pair up and imagine the lacrosse ball as a delicate egg. The goal is to complete a predetermined number of successful catches without “cracking the egg” by dropping the ball. This drill encourages players to cradle the ball gently upon catching, rather than snatching at it aggressively.
To implement the “Don’t Crack the Egg” drill:
- Start with a goal of 20 consecutive successful catches
- Gradually increase the target number as skills improve
- Focus on soft hands and proper stick positioning
- Communicate with your partner to maintain rhythm and accuracy
This drill not only improves catching technique but also builds concentration and teamwork skills essential for success in lacrosse.
Long-Distance Passing: Developing Field Vision and Arm Strength
The ability to make accurate long-distance passes is a valuable skill in lacrosse, particularly for defenders involved in clearing the ball. How can players improve their long-distance passing abilities?
Sideline to Sideline Passes
This drill challenges players to throw and catch across the width of a lacrosse field, developing both arm strength and accuracy over distance. Why is this skill so important in lacrosse?
Long-distance passing allows teams to quickly transition from defense to offense, creating fast-break opportunities and catching opponents off guard. Mastering this skill can give players a significant advantage on the field.
To practice sideline to sideline passing:
- Position yourself and a partner on opposite sidelines of a lacrosse field
- Start with shorter passes and gradually increase distance
- Focus on proper throwing technique, using your body to generate power
- Practice catching on the run to simulate game situations
- Bring multiple balls to minimize interruptions during practice
Initially, this drill may feel challenging, but with consistent practice, players will develop the strength and technique necessary for accurate long-distance passing.
Strengthening the Wrists: One-Handed Partner Passes
Wrist strength plays a crucial role in lacrosse passing and shooting. How can players specifically target and improve their wrist strength?
One-handed partner passes isolate the wrist muscles, forcing players to rely on wrist snap rather than arm strength to generate power and accuracy. This drill helps develop the quick, precise wrist movements essential for effective lacrosse play.
To perform one-handed partner passes:
- Stand about 10-15 yards apart from your partner
- Use only your top hand on the stick (right hand for right-handed players, left for left-handed)
- Focus on snapping your wrist to generate power and accuracy
- Start with shorter passes and gradually increase distance as strength improves
- Alternate between passing and catching to work both aspects of the skill
Players may experience some wrist soreness when first implementing this drill. It’s important to start with shorter sessions and gradually increase duration as wrist strength develops.
Building Confidence: Soft Hands Drill for Beginners
For absolute beginners or young players new to lacrosse, the concept of catching with a stick can be intimidating. How can novices build confidence and develop fundamental catching skills?
The soft hands drill removes the stick from the equation, allowing players to focus solely on hand-eye coordination and proper catching technique. This drill helps players understand the concept of “soft hands” – guiding the ball into their possession rather than snatching at it aggressively.
To practice the soft hands drill:
- Work with a partner or use a wall for solo practice
- Start with underhand tosses at a short distance
- Focus on catching the ball with relaxed, slightly cupped hands
- Guide the ball into your hands, absorbing its momentum
- Gradually increase throwing speed and distance as skills improve
Once players feel comfortable catching with their hands, they can transition to using a lacrosse stick, applying the same “soft hands” principle to stick catching.
Integrating Drills into a Comprehensive Training Routine
While individual drills are valuable, maximum improvement comes from incorporating a variety of exercises into a consistent training regimen. How can players create an effective lacrosse training routine?
A well-rounded practice routine should include a mix of individual and partner drills, focusing on both passing and catching skills. Additionally, players should incorporate conditioning exercises to improve overall athleticism and on-field performance.
Sample weekly training schedule for a beginner lacrosse player:
- Monday: 30 minutes wallball, 15 minutes one-handed partner passes
- Tuesday: 20 minutes “Don’t Crack the Egg” drill, 25 minutes sideline to sideline passes
- Wednesday: 30 minutes tree wallball, 15 minutes soft hands drill
- Thursday: 25 minutes partner passing drills, 20 minutes individual stick work
- Friday: 30 minutes wallball, 15 minutes long-distance passing
- Saturday: 45-60 minutes mixed drill practice or scrimmage
- Sunday: Rest and recovery
Consistency is key when developing lacrosse skills. Players should aim to practice at least 5-6 days per week, even if only for short sessions.
Overcoming Challenges: Persistence in Skill Development
Learning and mastering lacrosse skills can be frustrating, especially for beginners. How can players stay motivated and overcome obstacles in their skill development journey?
It’s important to remember that even elite lacrosse players once struggled with basic passing and catching. Skill development is a gradual process that requires patience, persistence, and consistent practice.
Tips for maintaining motivation during skill development:
- Set realistic, achievable goals for each practice session
- Track progress over time to visualize improvements
- Celebrate small victories and milestones
- Practice with friends or teammates for added accountability and fun
- Vary drills and exercises to prevent boredom and burnout
- Watch videos of skilled players for inspiration and technique analysis
- Remember that temporary setbacks are a normal part of the learning process
By maintaining a positive attitude and committing to consistent practice, players will inevitably see improvements in their lacrosse passing and catching abilities.
Advanced Techniques: Building on Fundamental Skills
Once players have mastered basic passing and catching techniques, they can begin incorporating more advanced skills into their repertoire. What are some advanced passing and catching techniques used in lacrosse?
Behind-the-Back Passes
Behind-the-back passes add an element of deception to a player’s passing game. This technique involves passing the ball from behind the body, making it difficult for defenders to anticipate the pass direction.
To practice behind-the-back passes:
- Start with short distances and slower passes
- Focus on proper hand positioning and follow-through
- Gradually increase speed and distance as technique improves
- Incorporate into partner drills and game-like scenarios
One-Handed Catches
One-handed catches allow players to extend their reach and make difficult receptions. This skill is particularly useful when receiving passes while on the run or in tight spaces.
To develop one-handed catching skills:
- Begin with soft tosses from a short distance
- Focus on cradling the ball immediately upon contact
- Practice with both dominant and non-dominant hands
- Gradually increase pass speed and difficulty of catch angles
As players incorporate these advanced techniques into their skill set, they’ll become more versatile and unpredictable on the field.
The Role of Mental Preparation in Skill Development
While physical practice is crucial, mental preparation also plays a significant role in lacrosse skill development. How can players mentally prepare to improve their passing and catching abilities?
Visualization techniques can help players mentally rehearse proper form and successful execution of skills. Additionally, developing a growth mindset – the belief that abilities can be developed through dedication and hard work – can significantly impact a player’s progress and resilience in the face of challenges.
Mental preparation strategies for lacrosse players:
- Visualize successful passes and catches before practice sessions
- Use positive self-talk to maintain confidence during drills
- Set specific, achievable goals for each practice
- Reflect on areas of improvement and strategize ways to address them
- Practice mindfulness techniques to improve focus during drills
- Embrace challenges as opportunities for growth rather than obstacles
By combining physical practice with mental preparation, players can accelerate their skill development and build a strong foundation for success in lacrosse.
Leveraging Technology for Skill Analysis and Improvement
In the digital age, technology offers valuable tools for analyzing and improving lacrosse skills. How can players use technology to enhance their passing and catching abilities?
Video analysis allows players to closely examine their technique, identifying areas for improvement that may not be apparent during live practice. Additionally, mobile apps and wearable devices can track metrics such as pass speed and accuracy, providing quantitative data to measure progress over time.
Ways to incorporate technology into lacrosse skill development:
- Record practice sessions for self-analysis or coach review
- Use slow-motion video to examine technique details
- Utilize passing and catching drill apps for guided practice
- Track performance metrics to set benchmarks and goals
- Watch professional game footage to study elite player techniques
- Participate in online communities to share tips and receive feedback
While technology can be a valuable tool, it’s important to remember that it should supplement, not replace, physical practice and in-person coaching.
Translating Practice to Game Performance
Ultimately, the goal of skill development is to improve on-field performance during games. How can players effectively transfer their practiced passing and catching skills to live game situations?
The key to translating practice to game performance lies in gradually increasing the complexity and pressure of drills to more closely mimic game scenarios. Additionally, participating in scrimmages and pickup games provides opportunities to apply skills in a more realistic context.
Strategies for improving skill transfer to games:
- Incorporate defensive pressure into passing and catching drills
- Practice skills while on the move or in awkward positions
- Simulate game-like scenarios during practice sessions
- Participate in small-sided games to increase touches and decision-making opportunities
- Focus on maintaining proper technique even when fatigued
- Seek out competitive opportunities to test skills against varied opponents
By gradually increasing the difficulty and realism of practice scenarios, players can build the confidence and adaptability necessary to excel in actual game situations.
Conclusion: The Path to Lacrosse Mastery
Developing strong passing and catching skills is fundamental to success in lacrosse. Through consistent practice of the drills outlined in this article, players can significantly improve their abilities and contribute more effectively to their team’s performance.
Remember that skill development is a journey, not a destination. Even the most elite lacrosse players continue to refine their passing and catching techniques throughout their careers. By maintaining a commitment to regular practice, embracing challenges, and continuously seeking improvement, players can unlock their full potential on the lacrosse field.
As you embark on your lacrosse skill development journey, stay patient, persistent, and passionate. With dedication and the right approach to practice, you’ll be well on your way to becoming a skilled and confident lacrosse player.
6 Lacrosse Passing and Catching Drills for Beginners – LaxWeekly
by jakenathan
Passing is one of the most important skills in lacrosse. If you cannot pass and catch, it’s hard to do anything else on a lacrosse field. Today I want to give you my favorite passing and catching drills that you can do at home by yourself or with a partner. These are simple, easy and effective drills that will make you better in no time! Let’s get into it.
Wallball – Wallball is the MVP of lacrosse drills. It is by far the most important drill that any lacrosse player can do, and if you don’t do wall ball regularly, you’re missing out.
To do wallball, find a wall (preferably one with no windows around it) that you can throw a lacrosse ball against. If you don’t have access to a wall, you can purchase a lacrosse rebounder.
Every great lacrosse player I know, whether they are a 10 year old or 30 year old professional, does wall ball regularly.
Think of wall ball like a “science lab” where you can optimize your passing and catching form and try out new things. If you’re looking for the easiest way to get better at passing and catching, start with 30 minutes of wall ball every single day for 30 days. Come back to me after this and tell me how you did!
Bonus: Wallball Off of a Tree – So wallball is too easy for you now, huh? It’s time to turn it up a notch. Find a tree (that your parents or neighbors don’t mind getting thrown on) and start trying to do wallball. The lacrosse ball will start bouncing in all sorts of crazy directions, and it will force you to become a catching ninja! This is one of my favorite “secret” drills to really work on your lacrosse passing and catching.
Don’t Crack the Egg – This is one of my favorite passing drills to do with a partner. This will specifically help you with lacrosse catching. Think of the lacrosse ball like an egg – if you drop the ball it will crack. Find a partner and pick a number of successful catches in a row you have to get without dropping the egg.
For example, start with 20 successful catches in a row.
Keep increasing the number until you’re up to 1,000 successful catches. Yes! You’ll get there faster than you think.
Sideline to Sideline Passes – One of the most rare and valuable skills you can have in lacrosse is the ability to pass and catch from long distances. This will be especially helpful if you’re a defender, because passing and catching from far away will help you with clearing.
Get a partner and stand across from each other on the sidelines of a lacrosse field. It should feel very far away and intimidating at first. Make sure you bring a few balls with you, and start passing and catching. You might find yourself dropping the ball more than usual at first, but over time, you will figure out the right form to successfully catch the ball. Coaches will be very impressed if you’re able to do this right.
1-Handed Partner Passes – Passing in lacrosse forces you to use your wrists, which is not a very common muscle group that you use in everyday life.
In order to develop wrist strength, pass with a partner with one hand. Use what would be your top hand, so if you’re right handed, use your right hand, and if you’re left handed, use your left hand. Your wrists might be a little sore after this exercise!
Soft Hands – If you or your son is very new to lacrosse, they might find passing and catching extremely difficult. Instead of trying to pass and catch with a stick, start out by throwing and catching a lacrosse ball with your bare hands. Try to focus on having “soft hands” where you guide the ball back to you instead of snatching at it like a net.
If you use these lacrosse passing and catching drills in your routine, you will find yourself improving quickly. Remember, every great lacrosse player struggles with passing and catching, and it’s not a “natural” skill that you are born with. Keep at it and don’t give up even if you find yourself discouraged. You got this!
Passing and Catching Drills | Lacrosse Library
Albany Over the Cone Pregame Shooting Drill
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Figure 8 Approach Ground Ball Drill for Defense
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Ground Ball “Up and Over” Shooting Drill
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3-on-2 “Sideways” West Gennies Practice Drill
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Box Swing and Shoot Pregame Warm-Up Drill
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Throwing and catching exercises
Exercises of this
groups have a holistic impact
on the human body, contribute
development of dexterity, speed, eye,
strengthen and develop the muscles of the legs, torso
and especially the arms and shoulder girdle. At
their implementation is being improved
coordination of movements, so that
throw objects at a certain
distance and to a specific target,
subtle muscular feeling is needed.
Throwing an object is much easier
coordination than catching, in which
several tasks should be
resolved in one step. At the moment of capture
it is necessary to determine
direction of a flying object, speed,
from which the object flies, the volume of the object,
depending on which is determined
fishing method, weight, requiring certain
fishing effort.
When catching rubber
or soccer balls when the ball
bounces off the floor or wall,
the practitioner must also determine
elasticity, on which the height depends
takeoff and the angle at which the ball bounces.
Exercises of this
groups are particularly used in
physical education lessons at school.
as items
large are used for throwing and catching
and small balls, stuffed balls, sticks, etc.
Basic exercises
in throwing and catching:
Throwing on
range.Throwing at a target.
122
toss and
catching.
Throwing.
Throwing for a distance
– one of the independent types of lung
athletics. In gymnastics lessons, these
exercises are not specifically studied and
rarely applied.
Throwing
target
Exercises in
throwing at the target are used in the lessons
gymnastics in the hall and on the playground. IN
hall as objects for throwing
small and large balls are used, in
as a target – plywood panels or
circles painted on the wall, gymnastic
rings, etc. In gymnastics classes
this type of throwing, especially when
conducting lessons in elementary school,
most common.
most characteristic
an example of throwing at a target under conditions
natural terrain or on the site
is a Russian folk game
small towns. Throwing in an open area
also small stones, snowballs and
pr.
Toss
and fishing
To this group
exercises can be attributed tossing
and catch balls ( stuffed, football and
etc./cdn.vox-cdn.com/uploads/chorus_image/image/60794897/LXM18_PENN_037_.0.jpg)
) and a gymnastic stick, as well as
juggling i.e. tossing and
catch two or
more balls or
other items. Juggling
most fully represented in the circus
art.
Exercises
in toss
and catching big
balls (including
and stuffed): throw from below, throw from behind
head, push with both hands from the chest,
the same with one hand, push
from the shoulder of one and
two hands
throw from behind over the shoulder of one
hand and catching with two (Fig. 78), catching
ball in front of you or to the side, catching the ball
overhead, catching the ball behind the back, throwing
between the legs with forward bends and
fishing with and without turning, holding
ball between the feet, jump up,
toss the ball in front of you (Fig. 79) And
catch him.
toss and
catching a gymnastic stick come down to
tossing it horizontally,
vertical and inclined positions,
as well as flipping it in the air
around longitudinal
123
And
transverse axles and
catching two
or one hand with different grips.
Sports | it’s… What is Sport?
InterpretationTranslation
- Sport
This term has other meanings, see Sport (meanings).
Utagawa Kunisada. Sumo wrestling
Sport (eng. sport , short for the original old French desport – “game”, “entertainment”) – organized according to certain rules, the activity of people, consisting in comparing their physical or intellectual abilities, as well as preparing for this activity and interpersonal relationships arising in its process.
Sport is a specific kind of physical and intellectual activity performed for the purpose of competition, as well as purposeful preparation for them through warm-up, training. In combination with rest, the desire to gradually improve physical health, increase the level of intelligence, obtain moral satisfaction, strive for excellence, improve personal, group and absolute records, fame, improve one’s own physical abilities and skills.
Sport is designed to improve the physical and mental characteristics of a person.Sport is an integral part of physical culture. This is actually competitive activity and preparation for it. It clearly manifests the desire for victory, the achievement of high results, the mobilization of the physical, mental and moral qualities of a person. Sport is necessary to influence society.
Mass sports enable millions of people to improve their physical qualities and motor abilities, improve their health and prolong creative longevity.
High performance sport is the only model of activity in which the outstanding record holders can exhibit the functioning of almost all body systems within the zone of absolute physical and practical limits of a healthy person [ source not specified 1025 days ] . The goal of elite sport is to achieve the highest possible sports results or victories in major sports competitions.
Contents
- 1 History
- 2 Professional sports
- 3 Sports in Russia
- 4 See also
- 5 Notes
- 6 Links
History
The development and change of sport throughout human history can tell a lot about both social changes in society in general and the essence of sport in particular.
Hermes, Olympian god – patron of athletes
Many examples of cave art discovered to date contain depictions of ritualistic ceremonial scenes. Despite the fact that the actions depicted in these images cannot be attributed exclusively to the modern concept of sports, it can still be concluded that even then there were activities and rituals reminiscent of sports activities. These images, located in France, Africa and Australia, were made 30,000 years ago.
There are objects and structures that indicate that there were activities in China that fit the modern definition of sport, as early as 4000 BC. Apparently, gymnastics was a popular sport in ancient China. Images and objects in the tombs of the pharaohs also indicate that various types of sports activities were developed already several millennia ago, among them swimming and fishing can be noted. On the territory of Ancient Persia, such sports as polo and competitions of equestrian knights on spears originated.
Ancient Greece already had a wide variety of sports.
The greatest development was received by various types of wrestling, running, discus throwing and chariot competitions. Judging by this list, military culture and military art were directly related to sports in ancient Greece (and not only there). The Olympic Games were also held there every four years – in a small village in the Peloponnese called Olympia.Croquet
From ancient Greek times to the present day, the history of the sport is easily traced. Over time, the sport has become more organized and regulated. More and more new types and subspecies of sports appeared and formed, the rules were clarified, the sport acquired traditions and supporters.
The industrial revolution and mass production led to the fact that more and more people began to have free time, which led to the mass nature of sports. More people were willing and able to make sports a part of their lives, by playing sports directly or devoting their leisure time to watching sports. These trends have been further developed with the advent of mass media and global communications.
Sports became professional, which further increased its popularity.Modern post-industrial society, based on such resources as information and knowledge, using the possibilities of individual contacts of people with the help of Internet technologies, actively cultivates intellectual sports such as poker and online multiplayer games.
Professional sports
Basketball
Nowadays [ when? ] , when the culture of leisure was greatly developed, sports competitions and watching them became popular entertainment for spectators and professional activities for athletes. High-level professional athletes earn large fees, and also earn income by advertising various products, and become celebrities – sometimes exclusively among the fans, and sometimes among the majority of the population.
To regulate what is happening in professional sports, general and highly specialized organizations and associations are formed that bring together athletes, coaches, referees, and sometimes fans.
The fact that sport has become a business and a source of wealth has a strong impact on the essence of the competition. Due to the requirements of entertainment or refereeing convenience, sports rules [ source not specified 404 days ] are often changed.
Sports in Russia
Main article: Sports in Russia
As of 2008, Russia had 2,687 stadiums with stands for 1,500 seats or more, 3,762 swimming pools, and 123,200 flat sports facilities. [1] In 2008, the number of people involved in sports sections and groups was 22.6 million people, including 8.1 million women. [1]
See also
- Active leisure
- Sports
- Olympic Games
- Portal: Sport
- Sports (TV channel)
- Radio Sport
- “Sport, sport, sport” – Soviet documentary-staged film of 1970
- Federal Agency for Physical Culture and Sports
- Children and Youth Sports School
- Fair Play
- Physical culture
- Aerobic training
- List of sports museums
- Healthy lifestyle
Notes
- ↑ 1 2 Social and economic indicators of the Russian Federation in 1992-2008 // Rosstat
Links
- Sports in the Open Directory Project (dmoz) links directory.
Sport is designed to improve the physical and mental characteristics of a person.
The greatest development was received by various types of wrestling, running, discus throwing and chariot competitions. Judging by this list, military culture and military art were directly related to sports in ancient Greece (and not only there). The Olympic Games were also held there every four years – in a small village in the Peloponnese called Olympia.
Sports became professional, which further increased its popularity.
