What are the most effective indoor lacrosse drills. How can players improve their skills through indoor practice. Which drills are best for developing footwork, stick handling, and shooting techniques.
The Rise of Indoor Lacrosse Training
Lacrosse has experienced a surge in popularity, becoming one of the fastest-growing sports in recent years. As interest in the game continues to expand, players and coaches are increasingly turning to indoor training facilities to hone their skills year-round. Indoor lacrosse drills offer numerous advantages, allowing athletes to focus on technique, improve their fitness, and maintain their competitive edge regardless of weather conditions.
Norfolk Indoor Sports Turf, presented by Sports757.com, stands out as a leading facility in Virginia for lacrosse skills training and camps. Their comprehensive programs cater to players of all levels, from beginners just picking up a stick for the first time to advanced athletes seeking additional practice time with college-level coaches.
Essential Indoor Lacrosse Drills for Skill Development
Indoor lacrosse drills are designed to enhance various aspects of a player’s game. Here are some key areas of focus and corresponding drills:
Stick Skills and Ball Control
- Figure Eight Drill: Improves hand-eye coordination and stick control
- Over the Shoulder Catching: Enhances ability to catch difficult passes
- Spoke Drill: Develops quick stick skills and reaction time
Shooting Techniques
- Set-Shooting: Focuses on accuracy and power
- Shot Selection Drills: Practices various shot types (sweep, screen, engage, step-back)
- Breakaways: Improves one-on-one scoring opportunities
Footwork and Agility
- Speed Ladder Drills: Enhances foot speed and coordination
- Cone Work: Improves agility and change of direction
- Plyometrics: Develops explosive power and quickness
Structured Indoor Lacrosse Training Sessions
A well-organized indoor lacrosse training session typically follows a structured format to maximize skill development and engagement. Here’s an example of a 60-minute session breakdown:
- Group Athletic Warm-up (10 minutes): Focuses on proper running mechanics and stretching
- Footwork Drills (15 minutes): Incorporates speed ladder, cone work, and plyometrics
- Skill Development (15 minutes): Concentrates on stick skills, passing, shooting, and off-ball movement
- “Drill of the Day” (10 minutes): Introduces a game-like drill that players can practice at home
- Small-sided Game Play (10 minutes): Applies skills learned in a competitive setting
The Importance of Specialized Coaching in Indoor Lacrosse
Quality instruction is crucial for maximizing the benefits of indoor lacrosse drills. Programs like those offered at Norfolk Indoor Sports ensure that players receive expert guidance from experienced coaches, including college-level instructors. These coaches can provide tailored feedback, demonstrate proper techniques, and help players develop a deeper understanding of the game.
Is specialized coaching necessary for indoor lacrosse training? While self-directed practice can be beneficial, working with knowledgeable coaches can significantly accelerate skill development and help players avoid developing bad habits. Coaches can identify areas for improvement, introduce advanced concepts, and create a more structured learning environment.
Equipment Considerations for Indoor Lacrosse Drills
When participating in indoor lacrosse drills, players should come prepared with the right equipment. Essential items include:
- Lacrosse stick
- Athletic cleats (optional but recommended)
- Water bottle
- Comfortable athletic attire
Are protective gear and additional equipment required for indoor lacrosse drills? While full contact is typically not part of indoor training sessions, some players may choose to wear goggles or mouthpieces for added protection. It’s always best to check with the specific training program for their equipment recommendations.
Integrating Technology into Indoor Lacrosse Training
Modern indoor lacrosse training often incorporates technology to enhance the learning experience and provide valuable feedback to players. Some innovative tools and techniques include:
- Video analysis software for reviewing and refining techniques
- Shot speed radars to measure and improve shooting power
- Virtual reality simulations for decision-making practice
- Wearable sensors to track player movement and performance metrics
How can technology improve indoor lacrosse training? By providing objective data and visual feedback, technology allows players and coaches to identify areas for improvement more accurately. It also enables more personalized training programs and can make practice sessions more engaging and interactive.
Benefits of Year-Round Indoor Lacrosse Training
Engaging in indoor lacrosse drills throughout the year offers numerous advantages for players looking to elevate their game:
- Consistent skill development regardless of weather conditions
- Opportunity to focus on specific techniques without game pressure
- Improved fitness and conditioning
- Enhanced mental preparation and game IQ
- Reduced risk of overuse injuries through varied training methods
Does year-round indoor training give players a competitive edge? Many coaches and players believe that maintaining a consistent training regimen throughout the year can lead to significant improvements in performance. Indoor facilities allow athletes to stay sharp during the off-season and make steady progress in their skill development.
Adapting Box Lacrosse Drills for Indoor Training
Box lacrosse, the indoor variant of the sport, offers a wealth of drills that can be adapted for indoor training sessions. These drills often emphasize quick stick skills, tight space maneuvering, and rapid decision-making. Some popular box lacrosse drills that translate well to indoor training include:
- 6 Nations Box Lacrosse Drill: Focuses on passing and cutting in tight spaces
- Salmonbellies Box Lacrosse Drill: Improves offensive creativity and defensive positioning
- Crease to Cutter: Enhances timing and coordination between attackers
How do box lacrosse drills benefit field lacrosse players? Box lacrosse drills can help field players develop quicker hands, improve their ability to operate in traffic, and enhance their overall lacrosse IQ. These skills often translate well to the outdoor game, giving players who incorporate box drills into their training a unique advantage.
Incorporating Small-Sided Games in Indoor Training
Small-sided games are an essential component of effective indoor lacrosse training. These modified versions of full-field play allow players to experience game-like situations in a condensed space, promoting quick decision-making and skill application. Some benefits of small-sided games include:
- Increased touches on the ball for each player
- Enhanced spatial awareness and field vision
- Improved conditioning through constant movement
- Development of teamwork and communication skills
What are some effective small-sided game formats for indoor lacrosse training? Popular options include 3v3 or 4v4 games in a confined area, which force players to make quick decisions and use their skills under pressure. These games can be modified with specific rules or objectives to focus on particular aspects of play, such as ground ball battles or transition offense.
Goalie-Specific Drills for Indoor Training
Goalies require specialized training to develop their unique skill set, and indoor facilities provide an excellent environment for focused practice. Some essential goalie drills for indoor training include:
- Footwork and Positioning Drills: Improve lateral movement and proper stance
- Reaction Time Exercises: Enhance ability to track and stop quick shots
- Communication Drills: Develop skills in directing the defense
- Outlet Pass Practice: Improve clearing and transition initiation
How can indoor training benefit lacrosse goalies specifically? Indoor facilities allow goalies to face a high volume of shots in a controlled environment, helping them refine their techniques and build confidence. The enclosed space also forces goalies to react quickly to rebounds and develop their skills in initiating fast breaks.
Customizing Indoor Drills for Different Age Groups
Effective indoor lacrosse training programs tailor their drills and activities to suit the needs and abilities of different age groups. Here’s how drills might be adapted for various skill levels:
Youth Players (Ages 8-12)
- Focus on fundamental stick skills and basic game concepts
- Incorporate fun, game-like activities to maintain engagement
- Emphasize proper technique over speed or complexity
Middle School Players (Ages 13-14)
- Introduce more advanced stick skills and dodging techniques
- Begin incorporating position-specific drills
- Increase the pace and complexity of drills gradually
High School Players (Ages 15-18)
- Focus on advanced techniques and tactical understanding
- Incorporate high-intensity, game-like drills
- Emphasize specialization and position-specific skills
How should coaches adjust their approach for different age groups in indoor lacrosse training? Coaches should consider the physical and cognitive development of their players when designing drills. Younger players may benefit from more repetition and positive reinforcement, while older players might be ready for more complex, situational drills that challenge their decision-making skills.
Measuring Progress in Indoor Lacrosse Training
To ensure that indoor lacrosse drills are effectively improving players’ skills, it’s important to implement systems for measuring and tracking progress. Some methods for evaluating player development include:
- Timed skill tests (e.g., shot accuracy, passing efficiency)
- Video analysis of technique and form
- Performance metrics in small-sided games
- Regular feedback sessions with coaches
- Player self-assessments and goal-setting exercises
How often should progress be assessed in indoor lacrosse training programs? While the frequency may vary depending on the program, many coaches recommend conducting formal assessments every 4-6 weeks. This allows enough time for players to show improvement while also providing regular opportunities for feedback and adjustment of training focus.
Combining Indoor and Outdoor Training for Optimal Results
While indoor lacrosse drills offer numerous benefits, the most effective training regimens often combine both indoor and outdoor practices. This balanced approach allows players to develop a well-rounded skill set and adapt to various playing conditions. Some strategies for integrating indoor and outdoor training include:
- Using indoor sessions to focus on specific skills or weaknesses
- Practicing game situations indoors before applying them on a full field
- Alternating between indoor and outdoor practices to maintain variety
- Utilizing indoor facilities for off-season conditioning and skill maintenance
What is the ideal balance between indoor and outdoor lacrosse training? The optimal ratio depends on factors such as player goals, time of year, and available resources. During the competitive season, outdoor practices may take precedence, while the off-season might see a shift towards more indoor training to focus on skill development and conditioning.
The Role of Mental Training in Indoor Lacrosse Drills
Physical skills are just one aspect of lacrosse performance. Indoor training sessions provide an excellent opportunity to incorporate mental training exercises that can enhance players’ overall game. Some key areas of mental training include:
- Visualization techniques for improved performance
- Mindfulness and focus exercises
- Decision-making drills under pressure
- Team-building activities to improve on-field chemistry
- Goal-setting and performance review sessions
How can mental training be effectively integrated into indoor lacrosse drills? Coaches can incorporate mental training elements into existing drills by adding cognitive challenges, such as decision-making components or communication requirements. Additionally, dedicating time before or after physical practice for guided visualization or mindfulness exercises can help players develop their mental game.
Injury Prevention Through Indoor Lacrosse Training
Indoor lacrosse drills can play a crucial role in injury prevention by allowing players to focus on proper technique and conditioning in a controlled environment. Some key aspects of injury prevention in indoor training include:
- Emphasis on correct form and mechanics
- Targeted strength and flexibility exercises
- Gradual progression of intensity and complexity in drills
- Education on proper nutrition and recovery techniques
- Regular assessments of players’ physical condition
What are some specific indoor drills that can help prevent common lacrosse injuries? Exercises focusing on core strength, balance, and proper landing techniques can help reduce the risk of lower body injuries. Additionally, drills that improve stick skills and field awareness can minimize the chances of collisions and stick-related injuries during games.
LACROSSE TRAINING – Norfolk Indoor Sports TURF
presented by Sports757.com
Lacrosse is one of the hottest and fastest growing sports in state of Virginia. Fast paced and fun to watch / play – its a skill based game that anyone can play!
Norfolk Indoor Sports is one of the LEADING facilities in Virginia providing lacrosse skills training and camps. Our company works with the top lacrosse clubs and local college coaches & players providing expert instruction!
Our programming below is great all types of lacrosse players. Players just picking up a stick for the first time to advanced players who are looking for additional training / practice time with college level coaches.
This is a great program for boys & girls that teaches sound fundamentals, skill work, group drills and fun games. Text 757-726-7357 with any questions!
We will have separate mens & women’s coaches at each training session – as we realize the skills are different.
Click Here to Register
Click Here to see our Instagram Page w/pics & videos
SPRING SESSION – INFO
Dates: April 20 – May 25 (6 week program)
Every Thursday: 6pm – 7pm
Boys & Girls Grades: 2 – 7 (players are separated by age & skill level)
Separate male / female coaches each training session
Location: Norfolk Indoor Sports Turf
202 W. 22 St. Norfolk VA 23517
Cost: $100 full package or $20 per class
Click Here to Register
LACROSSE SKILL TRAINING OVERVIEW
Students will be separated by grade, ability. Students will always get a proper athletic warm up & stretch. There will always be a footwork focus segment, which will then transition to stick skills, shooting, passing & more.
The final portion of each practice will be small group work & drills.
Below is a general itinerary of class.
6:00pm – Group athletic warm up. Teaching proper running and movement mechanics. Stretch and quick water break to follow.
6:10pm – Footwork. Drills including the speed ladder, cone work, plyometrics. Introducing students to footwork and foot patterns that increases speed and quickness
6:25pm – Skill Development work. Stick skills. Passing. Shooting. Moving without the ball.
6:40pm – “Drill of the Day”. This is where our coaches will introduce a drill that students can practice at home, this summer.
A “game-like” drill that translates to the game!
6:50pm – Small group / small sided game-play. This will be guided by our coaching staff.
7:00pm – End of Class
WHAT TO BRING / WEAR
+ Students please wear athletic attire
+ Athletic cleats of any kind (not required)
+ Lacrosse stick
+ Water bottle (not required) – we have water fountains
CLASS INFO – PARENT INFO
Q: What about weather?
A: Class will NEVER cancel – our facility is an INDOOR facility, with no weather issues
Q: Can parents drop off? Can parents stay & watch?
A: Parents are welcome to drop off OR stay.
Q: Lacrosse stick? Do students need their own lacrosse stick?
A: Yes – all students need to have their own lacrosse stick
Q: What other lacrosse equipment is needed?
A: No other lacrosse equipment is required. All skills & drills are non contact
Students CAN wear goggles, mouth piece ect. if they want!
SPORTS TRAINING OPTIONS BY SPORTS757.
COM
Our company provides a variety of sports training classes year round in Norfolk & Virginia Beach for students of all ages!
Group classes to private 1 v 1 lessons, we have training options for players of all skill levels!
Click Here – to view all of our Sports Training Options
BIRTHDAY PARTIES AT NORFOLK INDOOR
Lots of space, lots of customizable options, SMALL PRICE!
Soccer party, flag football, dodgeball tournament, whiffle ball, and of course our most popular party: NERF WAR BATTLE party!
Our rental price is $100 per hour which includes everything! Includes tables, chairs, game play – ZERO additional fees.
Click Here – for full overview & all birthday options!
Remember, we are right in Ghent (Norfolk) and we have over 200 restaurants, breweries and bars within 2 miles of our facility that can cater!
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Practice Plans, Drills & Videos – Langley Minor Lacrosse Association
Practice Plans
Drills
Videos
Goaltending
Drills
Videos
Lax Life
- Set-Shooting
- Shot Selection – Sweep/ Screen Shots/ Engage/ “Step-Back”/ Separation/ Off-Ball Cuts/ Crippler
- Breakaways (Banana Curl)
- Footwork/ Anticipation/ Containing
- Defensive Drill – 3 Person Monkey in the Middle “Sticks Up”
Paul Rabil
- How to Throw a Lacrosse Ball
- How to Cradle a Lacrosse Stick
- How to Catch a Lacrosse Ball
- How to Scoop a Lacrosse Ball
Jordan Hall Total Lacrosse
- Two Shooters and Salmonbellies Drills
- Shooting on Indoor Lacrosse Goals
Kevin Crowley – Hand Speed Trainer
- Figure Eight Drill
- Over the Shoulder Catching
- Spoke Drill
Ontario Lacrosse – Don Colman
- 6 Nations Box Lacrosse Drill
- Salmonbellies Box Lacrosse Drill
- Crease to Cutter
- Box Lax Up Down Drill
- 1 Pick 2 Shots
Nike Lacrosse – Thompson Brothers
- Body Dodging Tips
- How to Create Different Shots
- Inside Finishing
- How to do a Behind-the-Back Lacrosse Pass or Shot
- Lacrosse Shooting Drill
Box Lacrosse America
- Cross-Checking 101
- How to Take a Safe Hit
Whitby Minor Lacrosse
- Coaching Triangle
- Coaching Box Drill
- Coaching Cross Check
- Coaching 2-on-1
- Coaching 2-on-2
Lacrosse Nova Scotia
- Power Play “Basics”
- Penalty Killing “Box Defense”
- Provincial Lacrosse Player Skills Tracking “2-on-1’s”
- Fundamental Lacrosse Skills Tracking “Dynamic Passing”
Goaltending
The Complete Box Lacrosse Goalie Manual
A book for beginners to coaches; and a little something for everyone in between.
Goalie Drills
Goalie drills from BCLA clinician, Donald P. Watson.
Videos
- How To Play Box Lacrosse Goalie
- Holding the Stick at 22 Degrees
- Boddam Box Goalie Gear
Referee Game
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Feedback/Incident Report
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ʔi ʔə tə n̓ɑ tәmәx ʔә ƛ̓ šxʷq̓ic̓əyɑʔɬ ʔiʔ šxʷq̓ʷɑ:n̓ƛ̓ən̓ɑʔɬ, mәsteyәxʷ
We respectfully acknowledge that our operations are on the unceded traditional territory of the Katzie and Kwantlen people.
chrome
NLL Philadelphia Wings quarterback and Chrome LC PLL defender John Ranaghan has given his take on box lacrosse at the junior level.
“Box lacrosse has greatly improved my lacrosse skills at a professional level. The game is both fast and athletic, requiring you to be highly skilled with stick handling and creative. Most of the best players in the world now have indoor experience, and I I strongly recommend that all young players get to know box lacrosse as soon as possible.”
One of the best Americans to play in the NLL, Rochester Knighthawks legend and current head coach of the PLL “Chrome” LC team, Tim Sudan, suggested that box lacrosse is the best place for beginner players to start their journey.
“Box lacrosse is an important training component for American lacrosse players. Fitness provides a skill set that makes players much better at handling defensive pressure. Players also learn how to pass and catch balls in tight spaces. Defensive players learn shrink space, move and exert physical force towards your opponents.
I believe that all young players should start in box lacrosse to develop their skills and then move on to the fields.
Over the past few years, the NLL has noticed and signed a lot of American players, and the main reason is the increase in the amount of training and opportunities to play box lacrosse in their youth. and reached the semi-finals of the Premier Lacrosse League, where he will wait for the winner of the pair “Archers” LC – “Redwoods” LC.0003
“Chrome” LC is a professional men’s field lacrosse team playing in the Premier Lacrosse League. “Chrome” LC was founded in 2019 and is one of the six founding members of the PLL.
At the beginning of their journey, “Chrome” LC became the weakest team in the PLL 2019. They won only out of 10, and also lost both matches of the first and second rounds of the playoffs.
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