Essential Lacrosse Drills for Beginners: Mastering the Fundamentals

What are the most effective lacrosse drills for beginners. How can novice players improve their stick skills and game awareness. Which drills help develop proper technique and muscle memory. What are fun ways to practice lacrosse fundamentals.

Mastering Stick Skills: Foundation of Lacrosse Success

Developing strong stick skills is crucial for any lacrosse player, especially beginners. Proper stick handling allows for better ball control, passing accuracy, and shooting power. Let’s explore some fundamental drills to enhance stick work:

Wall Ball: The Ultimate Solo Practice

Wall ball is arguably the most important drill for improving stick skills. How does it work? Simply throw the ball against a wall and catch it as it bounces back. This drill develops hand-eye coordination, soft hands, and quick stick skills.

• Start with stationary throws, focusing on proper form
• Progress to quick sticks, catching and releasing rapidly
• Practice with both dominant and non-dominant hands
• Incorporate different types of catches: over-the-shoulder, behind-the-back, etc.

Aim for at least 100 repetitions per hand daily. Consistency is key in developing muscle memory and improving overall stick work.

Cradling Drills: Protecting the Ball

Cradling is essential for maintaining possession while moving. How can beginners improve their cradling technique?

1. Stationary cradling: Practice the basic motion without moving
2. Walking cradle: Maintain proper form while walking slowly
3. Jogging cradle: Increase speed while keeping the ball secure
4. One-handed cradle: Build strength and control in each hand individually
5. Switching hands: Practice transitioning the stick smoothly between hands

Incorporate these drills into your routine, gradually increasing speed and complexity as you improve.

Developing Shooting Accuracy and Power

Accurate and powerful shooting is a cornerstone of offensive success in lacrosse. How can beginners improve their shooting skills?

Target Practice: Precision Shooting

Set up targets on a goal or wall to improve accuracy. Use cones, tape, or hanging objects as aiming points. Practice various shot types:

• Overhand shots
• Sidearm shots
• Underhand shots
• Behind-the-back shots (for more advanced players)

Focus on proper form and follow-through. Start close to the target and gradually increase distance as accuracy improves.

Shooting on the Move

Static shooting is important, but game situations often require shooting while moving. Try these drills:

1. Curl and shoot: Start behind the goal, curl around, and shoot on the run
2. Dodge and shoot: Practice a basic dodge (split, roll, or face) before shooting
3. Quick release: Have a partner feed you passes, catching and shooting quickly

Remember to practice these drills with both hands to become a well-rounded shooter.

Enhancing Passing and Catching Skills

Effective passing and catching are fundamental to team play in lacrosse. How can beginners improve these crucial skills?

Partner Passing Drills

Find a practice partner and work on various passing techniques:

• Stationary passing: Focus on proper form and accuracy
• Moving passes: Jog parallel to each other while passing
• Ground balls: Practice scooping and passing in one fluid motion
• Long-distance passing: Gradually increase the distance between partners

Emphasize soft hands when catching and follow-through when passing. Practice with both hands to develop ambidexterity.

Triangle Passing

Form a triangle with two other players, about 10-15 yards apart. Pass the ball around the triangle, focusing on quick, accurate passes and catches. Variations include:

1. Change direction randomly
2. Add a second ball for increased difficulty
3. Incorporate ground balls or bounce passes

This drill improves passing accuracy, catching ability, and field awareness.

Mastering Dodging Techniques

Dodging is essential for creating scoring opportunities and evading defenders. Which dodges should beginners focus on?

The Split Dodge

The split dodge is a fundamental move every lacrosse player should master. Here’s how to practice:

1. Start with the stick in your dominant hand
2. Take a quick step forward with the foot opposite your stick hand
3. Quickly transfer the stick across your body to the other hand
4. Step forward with the opposite foot and accelerate past the imaginary defender

Practice this dodge slowly at first, focusing on smooth stick transfer and footwork. Gradually increase speed as you become more comfortable.

The Roll Dodge

The roll dodge is another essential move for evading defenders. To practice:

1. Approach the imaginary defender at an angle
2. Plant your outside foot and begin to roll your body away from the defender
3. As you roll, bring your stick across your body to the opposite hand
4. Complete the roll and accelerate away from the defender

Focus on maintaining ball protection throughout the dodge. Practice with both hands to become equally proficient on either side.

Improving Defensive Footwork and Positioning

Strong defense is crucial in lacrosse. How can beginners develop solid defensive skills?

Defensive Slides

Proper footwork is essential for staying in front of offensive players. Practice defensive slides:

1. Start in an athletic stance with your stick up
2. Shuffle step sideways, maintaining your stance
3. Change directions quickly, simulating following an attacker
4. Incorporate forward and backward movement

Focus on keeping your feet shoulder-width apart and staying on the balls of your feet for quick reactions.

Mirror Drill

Find a partner and practice mirroring their movements:

• One player acts as the offense, making slow, deliberate movements
• The defensive player mirrors these movements, maintaining proper positioning
• Gradually increase speed and complexity of movements
• Switch roles regularly

This drill improves reaction time, footwork, and defensive positioning.

Developing Game Awareness and Field IQ

Understanding the flow of the game and making smart decisions is crucial. How can beginners improve their lacrosse IQ?

Small-Sided Games

Organize 3v3 or 4v4 scrimmages in a confined space. This forces players to:

• Make quick decisions
• Communicate effectively
• Move without the ball
• Understand spacing and positioning

Rotate players frequently and discuss strategic choices after each round to enhance learning.

Film Study

Watching and analyzing lacrosse games can greatly improve a player’s understanding of strategy and positioning. Focus on:

1. Off-ball movement
2. Defensive rotations
3. Transition play
4. Set plays and formations

Encourage players to watch both college and professional games, discussing observations with teammates and coaches.

Fun and Engaging Drills for Young Players

Keeping practice enjoyable is crucial for young players. What are some fun drills that also develop skills?

Lacrosse Golf

Set up a course with targets (buckets, cones, or hoops) around a field. Players must hit each target in order, counting their “strokes.” This drill improves:

• Shooting accuracy
• Distance control
• Decision-making

Vary the course layout and target sizes to keep the game challenging and fun.

Egg Hunt Drill

Scatter balls across the field. Divide players into teams and see who can collect the most balls in a set time. Rules can include:

1. Players must cradle the ball back to their team’s “nest”
2. Implement stick checks or defensive pressure
3. Require a certain number of passes before scoring

This drill improves ground ball skills, cradling, and teamwork while keeping young players engaged and excited.

By incorporating these drills into regular practice sessions, beginners can develop a strong foundation in lacrosse fundamentals. Remember to focus on proper technique, gradually increase difficulty, and always maintain a fun and positive learning environment. With consistent practice and dedication, new players can quickly improve their skills and contribute effectively to their team’s success on the field.

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Wall ball for beginners! Do this with BOTH hands. #lacrossedrills #lacrossedrills #girlslax #girlslacrosse

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Jules

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Strive Lacrosse Academy

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Lacrosse drills you must work into your beginner training

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In part 1 of this 4 part series, the experts at IMG academy coach you up on stick handling basics.

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The Truth About CrossFit – Dragon’s Lair – LiveJournal

“Did I get there?” I have asked myself this question twice in a day. A small street near Southern Methodist University in Dallas was a ridiculous combination of old houses and new bars crammed with students. It was 9 pm, the sun had already set, and it was impossible to make out the house numbers. In the end, I stopped at the Green Elephant bar to once again decide where I need to go. And then in a long corridor I saw a group of men and women lunging with an Olympic bar in their hands. A young man of strong build had a stopwatch in his hand, and he either urged or yelled at them. I did find CrossFit Dallas Central, one of 650 CrossFit gyms. Later, I found out that the athletes, which included members of the Southern Methodist University lacrosse team, were doing what the gym owner described as “brainwashing in one motion.” This group had already been doing forward lunges with a barbell for 28 minutes, the only exercise on that day’s training schedule. The record is 400 meters in 20 minutes of exercise. Sweat rolled down his forehead.

Earlier that day, at 6:45 am, as I was driving around the industrial and warehouse district in Plano, peering into the barely visible building numbers, I witnessed a similar situation. But it wasn’t lacrosse players lunging that caught my attention that time, it was a man in a weight belt running past my car. I followed him. Pulling off his belt, he followed me through the door. “CrossFit Plano” was a small, well-equipped gym by all standards: pancakes for barbells, Olympic vultures, kettlebells, dumbbells, gymnastic rings, ropes, tractor tires, expanders, rowing ergometers “Concept-2”, medical balls, crossbars for pull-ups. The runner immediately rushed into the next room and began to perform jerky pull-ups (kipping). I later found out that he was doing a training program called “Murph”: running 1600 meters in a vest, then 100 pull-ups, 200 push-ups, 300 squats, and another 1600 meters, all for a while.

This daily workout, the so-called “WOD” (Workout of the Day), was named after a CrossFit supporter, a Navy lieutenant who was killed in Afghanistan. Most of the rest of the daily workouts are named after women, in the same way that hurricanes were called. I was there to learn the truth about CrossFit, a particular form of training that was described by the Business News Network as “one of the fitness trends that is gaining popularity on the planet.” Later, I interviewed CrossFit fans and critics, made a few phone calls, and read every article I could find online. But I’ll start with my trip to Dallas and training in CrossFit … twice a day. I will share with you what I have learned and in this article, in my opinion, the whole truth about the most controversial points regarding CrossFit.

The Truth About CrossFit Training Goals

“CrossFit is not a specialized fitness program, but a carefully planned attempt to optimize physical performance in each of the 10 major fitness areas,” writes founder Greg Glassman in his seminal paper. These areas are: training of the cardiovascular and respiratory system, endurance, strength, flexibility, power, coordination, accuracy. CrossFit coaches often draw attention to the fact that even among the champions in individual sports, not all of these areas are equally developed. The participants in the Iron Man Tournament are great in some areas, but they are not so good in others. Marathon runners have a well-developed cardiovascular system, but they are not strong enough. The powerlifter is strong, but often lacks the stamina to be able to pull himself up even once.

If your goal is to specialize in one sport, then CrossFit is not for you. After all, the goal of CrossFit is to achieve certain results in all 10 areas of fitness. The CrossFitter may not be an outstanding gymnast, but he will have well-developed body control. He will probably never win a marathon, but he will be able to take part in a 5K run without preparation, and at the finish line his result will not be so far from the result of the winner.

Troy Dodson, owner of the CrossFit Plano gym, says fitness is a sport in itself for a CrossFit athlete. Indeed, many former athletes are involved in CrossFit, and CrossFit competitions are gaining popularity and attracting well-known sponsors. If this continues, then CrossFit competitions will be included in the honorary list of training methods according to which official competitions are held, such as Olympic weightlifting, powerlifting and extreme strength. CrossFit’s goal of general fitness, development of “functional” strength, all-round training has attracted many law enforcement, military and fire departments, as well as combat sportsmen who are proponents of the “learn the unknown and the unattainable” philosophy.

The CrossFit.com website says, “Our specialty is not to specialize. Martial arts, survival in extreme conditions, many sports, and life itself encourage this approach to fitness, but often punish the “specialist”. Experienced CrossFitters are not the strongest athletes, but they are stronger than most. They are not the fastest, but fast enough. Their ideal is the desire for glory. The questions immediately become clear: why be strong, but not have functional readiness? Why do you need high stamina if you don’t have strength and power? Why not be developed in all these areas?

Critics point out that being good at everything means being good at nothing. Sounds pretty convincing, but CrossFitters don’t care one bit. They love that kind of versatility, and they’re sure that being good at all areas of fitness is, as the slogan on their T-shirts says, “fucking.” Is it true? After all, if you are not involved in any one sport that develops only individual athletic qualities, then why not become comprehensively developed? Why be a healthy jock who can’t run up stairs? Why be the guy who can run 10 miles on a treadmill but can’t even help someone move a couch? Perhaps the best answer to these questions comes from CrossFit’s Richard Doughty, who posted this comment on the CrossFit. com forum: “Does a professional football (NFL) linebacker need CrossFit? No. And should NFL linebacker jobs be done by ordinary people who want to learn how to do everything right? No”. If your training has a specific goal – to become a professional mountain biker, bodybuilder or deadlift a barbell weighing 275 kg, then CrossFit is not for you. After all, you have to specialize. But if you want to be equally athletic, then CrossFit is a good choice. And it is true.

what it is, exercises and reviews

Most people have heard the word “shaping” more than once, but not everyone has a good idea of ​​what the essence of this sports technique is and how it works. What is shaping in fitness? What exercises does the classic shaping complex consist of? You will find answers to these questions below.

What is shaping?

Photo: Unsplash

Shaping style training is a set of rhythmic gymnastic exercises aimed at changing the shape of the body. This aesthetically oriented type of fitness allows you to correct the figure, get rid of excess weight, and give the body a beautiful shape. Shaping classes involve following a special diet. It is the combination of physical activity and a balanced diet that allows you to achieve the desired results.

See also: Lacrosse

What is the difference between shaping and fitness?

Rhythmic gymnastics differs from fitness in purpose. Fitness is aimed at the general improvement of the body. The main goal of shaping is to improve the figure and reduce body volume in problem areas. This complex has a good effect on body shaping, improving flexibility, and the manifestation of grace. The training program for each is selected individually.

Varieties of rhythmic gymnastics

Photo: Unsplash

There are two main types of training:

• strength – designed to work out and grow individual muscle groups;
• aerobic – designed for high calorie consumption and subsequent weight loss.

All existing directions of the gymnastic complex differ from each other by the intensity of the load and the types of exercises included in the training:

• The shaping classic training is a complex aimed at changing the figure. It includes exercises for all muscle groups. Has several difficulty levels.
• Shaping-Pro is a program focused on the formation of correct posture, coordination and control over body control. It is especially popular with models.
• Shaping Uni is a children’s complex aimed at introducing a child to sports, forming a muscular corset, and minimizing the tendency to obesity.
• Shaping Therapy is a health and fitness program designed to correct and prevent all kinds of diseases (appearances of pain in the lumbar back, problems with the cardiovascular system, etc.). The complex implies the absence of intense loads. It is suitable for people who are undergoing rehabilitation.
• Thin body shaping is a direction that includes spiritually oriented practices that help reduce stress, anxiety, negativity, and aggression.

Today, on the basis of rhythmic gymnastics, various programs have been developed for pregnant women and young mothers. A unique set of training provides comfort during pregnancy and a quick recovery after childbirth – both health-improving and aesthetic.

See also: CrossFit

Beginner Shaping Workouts

Photo: Unsplash

A standard workout is divided into three parts: warm-up (3-5 minutes), core (40-45 minutes) and cool-down (3-5 minutes). In total, you need to do gymnastics for 45-60 minutes.

The main purpose of the warm-up is to warm up the body. The following exercises will help stretch the body:

• slow head rotations;
• lifting and lowering of the shoulders;
• swing your arms;
• push-ups;
• side bends;
• pelvic rotations;
• deep forward lunges.

Bodybuilder Igor Prokhortsev (author of the shaping program) recommends completing the warm-up with intense jumping rope. He recommends doing these jumps for 3-5 minutes.

See also: Which sport is better to choose?

Basic back exercises include:

• Upper body raises from the “lying on the back” position – When performing this exercise, you need to raise only the shoulders and shoulder blades. You need to do 3 sets of 20 times.
• Backbends from the “lying on the stomach” position – During the exercise, the socks must be pressed firmly to the floor. Raising and lowering the upper body should be carried out without tearing off the toes of both feet from the floor. You need to do 2 sets of 15 times.
• Classic Bicycle – This exercise should be performed at an accelerated pace.

Basic glute and thigh exercises include:

• Squats – Start with 20-30 reps per set, gradually increasing the number of reps to 50-60 reps per set. You need to do 2-3 approaches.
• Crossing the legs extended upwards from the “lying on the back” position – You need to perform this exercise at an intense pace for 1-2 minutes.
• Sit-on-the-floor sit-downs – The toes of the outstretched legs should be pointing out to the sides so that the angle between them is 90 degrees. Tilts should be done for 1-2 minutes.

Shaping Workout Video

This video contains a standard workout with the famous Cindy Crawford. By the way, thanks to this model, this sports direction has gained immense popularity all over the world. The entire workout is performed at a moderate pace, which allows you to significantly increase fat burning. A controlled load makes it possible to feel every muscle in the body.

Shaping: reviews and results

On the Internet you can read a lot of positive feedback about rhythmic gymnastics.

Here, for example, is how one girl evaluates her results from shaping: “At first, it was hard for me to get involved in such an intense rhythm of training, which I attended 3 times a week. But after a couple of weeks, I cheerfully jumped along with a group of girls and women of different ages. In a few months of training, I was able to significantly improve the condition of my body. I have beautiful relief muscles on my arms and legs. The press and buttocks noticeably pumped up.