How can midfielders improve their lacrosse skills. What are the most effective drills for footwork, cradling, shooting, and passing. Which exercises enhance ground ball recovery, defensive positioning, and stick checking. How to master faceoffs, riding, clearing, and off-ball movement.

Mastering Footwork: The Key to Unstoppable Dodging

Agility and quick feet are crucial for midfielders looking to outmaneuver defenders. Incorporating footwork drills into your training regimen can significantly enhance your dodging abilities. Here are three effective exercises to elevate your game:

• Ladder drills: Improve coordination and agility by running through a ground ladder, focusing on high knees and lateral shuffles.
• Cone drills: Set up a cone course to practice rapid directional changes, sprints, and cuts.
• Box drills: Face off against a defender in a confined space, honing your stick fakes, jab steps, and spin moves.

How often should you practice these footwork drills? Aim for at least 15-20 minutes of dedicated footwork training 3-4 times a week to see noticeable improvements in your dodging skills.

Perfecting Your Cradle: Techniques for Lightning-Fast Hands

Secure ball handling and swift hand transitions are essential for midfielders. Enhance your cradling skills with these targeted drills:

• Figure 8s: Weave the stick in a figure 8 pattern around your body, switching hands frequently.
• Toss cradling: Gently toss the ball upward and practice cradling with rapid hand exchanges.
• Around the world: Circle the stick around your hips, over your shoulders, and behind your back to improve overall stick control.

Can cradling drills improve your overall game performance? Absolutely. Proficient cradling not only protects the ball but also enables quicker transitions and more fluid movements on the field.

Sharpening Your Shot: Drills for Precision and Power

As a midfielder, your ability to score on the run can be a game-changer. Enhance your shooting accuracy and power with these targeted exercises:

• Quick stick shooting: Practice catching passes from various angles and immediately releasing shots.
• Dodge and shoot: Simulate game scenarios by dodging around a cone before taking a shot.
• Outlet shooting: Mimic catching outlet passes and shooting in transition to improve your fast-break efficiency.

How can you measure improvement in your shooting skills? Keep track of your accuracy and power over time. Set up targets or use a radar gun to monitor your progress and identify areas for further refinement.

Perfecting Your Passes: Drills for Crisp and Accurate Feeds

As the bridge between defense and offense, midfielders must excel in passing. Enhance your passing fundamentals with these effective drills:

• Wall passing: Practice against a wall to refine your form and improve accuracy.
• 2-man passing: Engage in dynamic passing exercises with a partner while moving around the field.
• Box passing: Form a square with teammates and focus on quick, precise passes around the perimeter.

How does improved passing benefit your team’s overall performance? Crisp, accurate passes lead to smoother transitions, fewer turnovers, and increased scoring opportunities, ultimately elevating your team’s offensive capabilities.

Dominating Ground Balls: Techniques for Winning Possession

Securing ground balls can often be the difference between winning and losing. Master the art of scooping and maintaining possession with these ground ball drills:

• Scatter and scoop: Roll multiple balls in front of you and practice quickly scooping them up as they disperse.
• Partner ground balls: Take turns flipping balls on the ground for each other to scoop, simulating game-like situations.
• Ground ball reactions: Have a partner randomly toss balls for you to react and scoop up, improving your reflexes and anticipation.

Why are ground balls so crucial in lacrosse? Winning ground balls translates directly to possession time, giving your team more opportunities to score and control the pace of the game.

Defensive Mastery: Positioning Drills to Shut Down Opponents

Strong defensive play is a hallmark of elite midfielders. Improve your positioning and sliding techniques with these focused drills:

• Mirroring: Face a partner and mirror their movements to practice staying in front of attackers.
• Approach and retreat: Alternate between quickly sprinting out and backpedaling as your partner advances, simulating defensive reactions.
• Sliding and recovering: Practice sliding to help teammates and then swiftly recovering to your original defensive assignment.

How can improved defensive positioning impact your team’s success? Solid defensive fundamentals reduce scoring opportunities for opponents, create turnovers, and initiate fast-break chances for your team.

Stick Checking Techniques: Forcing Turnovers and Disrupting Plays

Effective stick checking can force opponents into mistakes and create transition opportunities. Refine your checking mechanics with these drills:

• Poke and lift: Alternate between poking and lifting your partner’s stick as they cradle, focusing on timing and precision.
• Alley checks: Practice swinging at the stick through the alleys created by your partner’s cradle motion.
• Body positioning: Work on maintaining optimal body position while executing stick checks to maximize effectiveness and minimize fouls.

How can you balance aggressive stick checking with avoiding penalties? Focus on controlled, well-timed checks rather than wild swings. Aim to disrupt the opponent’s stick or ball rather than making contact with their body.

Goalie Reaction Drills: Enhancing Save Capabilities

While not primary goalie duties, midfielders may need to make crucial saves during transitions. Improve your reaction time and save abilities with these drills:

• Rapid fire: Stand in goal facing quick succession shot attempts to hone reflexes.
• Behind the back: Have a partner shoot the ball from behind their back, forcing you to react and save without anticipation.
• Pick corners: Call out specific corners for your partner to aim at before attempting the save, improving your ability to read and react to shots.

How can midfielders benefit from goalie training? These skills not only prepare you for emergency situations but also improve overall hand-eye coordination and defensive awareness.

Faceoff Fundamentals: Gaining the Upper Hand

While specialized faceoff midfielders often handle this role, understanding proper technique is valuable for all middies. Master faceoffs with these focused drills:

• Clamping: Practice securely clamping the ball once the whistle blows, focusing on timing and strength.
• Counters: Develop effective counters and body positioning to gain possession against various opponent strategies.
• Quick feet: Work on fast footwork to gain leverage early in the faceoff, setting yourself up for success.

Why is faceoff proficiency important for all midfielders? Even if you’re not the primary faceoff specialist, understanding the mechanics can help you support your teammate and potentially step in when needed.

Riding Techniques: Applying Pressure in Transition

Tenacious riding can force opponents into mistakes during clears. Improve your riding skills with these drills:

• Backside picks: Practice setting picks on the backside of the crease to trap the goalie and limit clearing options.
• Topside pressure: Work on closing down the topside to restrict clearing lanes and force the ball to less favorable areas.
• Bump and recover: Execute legal contact before quickly recovering to your defensive assignment, disrupting the clear without committing fully.

How does effective riding contribute to overall team success? Aggressive riding can lead to turnovers, extra possessions, and quick scoring opportunities, turning defense into offense in a matter of seconds.

Clearing Drills: Transitioning from Defense to Offense

Smooth and efficient clears put your offense on the attack quickly. Enhance your clearing abilities with these exercises:

• Full field clears: Practice taking clears from the end line to the opposite goal, focusing on speed and decision-making.
• Man-up clears: Work on clearing against passive pressure and in odd-man situations to simulate game-like scenarios.
• Communication: Emphasize verbal coordination during clears, practicing specific calls and adjustments.

Why is clear execution crucial for midfielders? Effective clearing not only transitions the ball to offense but also creates fast-break opportunities and prevents opponents from setting up their defense.

Off-Ball Movement: Creating Scoring Opportunities

The ability to create separation from defenders is essential for receiving passes cleanly. Improve your off-ball movement with these techniques:

• V-cuts: Practice planting hard and cutting sharply to create space from defenders.
• Picks: Work on setting effective picks for teammates to generate open looks.
• Two-man game: Utilize give-and-go plays with a partner to create scoring chances.

How does proficient off-ball movement impact your team’s offensive success? Constant movement keeps the defense off-balance, creates passing lanes, and opens up scoring opportunities for both you and your teammates.

Communication Drills: Fostering Teamwork and Coordination

Effective communication is the foundation of a cohesive midfield unit. Enhance your on-field communication with these exercises:

• “Hot” calls: Practice shouting “hot” when receiving a pass to alert teammates of your possession.
• Defensive calls: Work on making clear, concise sliding calls and defensive adjustments.
• Transition communication: Develop a system of calls for fast breaks and settled situations to ensure everyone is on the same page.

Why is communication so vital in lacrosse? Clear and consistent communication reduces confusion, improves defensive coordination, and helps create scoring opportunities in both settled and transition situations.

By incorporating these diverse drills into your training regimen, you’ll develop a well-rounded skill set that allows you to excel in all aspects of midfield play. Remember, consistent practice and attention to detail are key to mastering these techniques and elevating your game to the next level. As you progress, don’t hesitate to modify these drills to challenge yourself further and address specific areas of improvement in your play.

Footwork Drills to Improve Dodging

As a middie, having quick feet and good footwork is essential for dodging past defenders. Try these footwork drills to improve your agility and evasiveness:

• Ladder drills – Run through a ladder placed on the ground, working on high knees and lateral shuffles to improve coordination.
• Cone drills – Set up a series of cones and practice sprinting, cutting, and changing direction quickly around them.
• Box drills – Face a defender in a box and work on stick fakes, jab steps, and spinning off them to get by.

Cradling Drills for Faster Hands

Middies need to be able to cradle the ball securely and transition between hands swiftly. Try these cradling drills to tighten up your stick skills:

• Figure 8s – Switch hands and weave the stick in a figure 8 motion around your body.
• Toss cradling – Lightly toss the ball up and cradle it with quick hand exchanges.
• Around the world – Circle the stick around your hips, over your shoulders, and behind your back.

Shooting Drills for Scoring Goals

Being able to shoot on the run and hit your targets is critical for middie production. Work on shooting accuracy and power with these drills:

• Quick stick shooting – Catch passes from different angles and release shots immediately.
• Dodge and shoot – Practice dodging a cone and shooting after the dodge.
• Outlet shooting – Simulate catching outlet passes and shooting in transition.

Passing Drills for Crisp Feeds

As the midfield connection between defense and offense, you need solid passing fundamentals. Try these drills to improve passing:

• Wall passing – Pass against a wall and focus on form and accuracy.
• 2-man passing – Pass back and forth with a partner while moving around.
• Box passing – Stand in a box shape and pass quickly around the perimeter.

Ground Ball Drills for Possession

Ground balls are a huge determining factor in lacrosse. Master scooping and maintaining possession with these ground ball drills:

• Scatter and scoop – Roll balls out in front of you and practice scooping them up as they scatter.
• Partner ground balls – Take turns flipping balls on the ground to each other to scoop.
• Ground ball reactions – Have someone randomly toss balls for you to react and scoop up.

Defensive Positioning to Stop Advances

Playing stellar defense is a point of pride for middies. Work on proper positioning and slides with these drills:

• Mirroring – Face a partner and mirror their movements to stay in front of them.
• Approach and retreat – Quickly sprint out before backpedaling as partner advances.
• Sliding and recovering – Practice sliding to help teammates then recovering.

Stick Checking for Forcing Turnovers

Aggressive stick checking lets you force opponents into mistakes. Drill stick checking mechanics with:

• Poke and lift – Alternate poking and lifting partner’s stick as they cradle.
• Alley checks – Swing at stick through alleys created by partner’s cradle.
• Body positioning – Check stick while maintaining optimal body position.

Goalie Reaction Drills for Saves

Even middies may need to make a save in transition. Build reaction time in goal with these drills:

• Rapid fire – Stand in goal facing rapid shot attempts.
• Behind the back – Partner shoots ball behind back to react and save.
• Pick corners – Shout out corner for partner to shoot at before saving.

Faceoff Techniques to Gain Control

While not all middies take faceoffs, knowing proper technique is valuable. Master faceoffs with:

• Clamping – Work on securely clamping ball once whistle blows.
• Counters – Practice counters and body positioning to gain possession.
• Quick feet – Develop fast footwork to gain leverage early.

Riding Drills to Apply Pressure

Tenacious riding forces opponents into mistakes in transition. Apply pressure with:

• Backside picks – Set picks on backside of crease to trap goalie.
• Topside pressure – Close down topside to limit clearing options.
• Bump and recover – Make legal contact before recovering to assignment.

Clearing Drills for Transition

Speed and composure during clears puts the offense on the attack. Work on clearing with:

• Full field clears – Take clears from end line to opposite goal.
• Man up clears – Clear against passive pressure and odd man situations.
• Communication – Verbally coordinate clears and simulate calls.

Off-Ball Movement to Get Open

Creating separation from defenders lets you cleanly receive passes. Improve off-ball movement with:

• V-cuts – Plant hard and cut sharply to create space.
• Picks – Set picks for teammates to get open looks.
• Two-man game – Use give-and-go’s with partner to get open.

Communication Drills for Teamwork

Constant communication creates a cohesive midfield unit. Work on talking with:

• “Hot” calls – Shout “hot” when passed to alert teammates.
• Defensive calls – Practice sliding calls and adjustments.
• Transition calls – Yell outlet cues and clear direction.

Conditioning Drills for Endurance

Midfielders run more than any position, requiring elite stamina. Build endurance with:

• Long sprints – Run extended sprints and work rest intervals.
• Agility circuits – Complete stations like cones and ladders.
• Interval training – Alternate intense running with light jogging.

Agility Drills for Quickness

Sharp cuts and direction changes allow middies to elude defenders. Enhance agility with:

• Tire runs – Sprint through hanging tires to improve foot quickness.
• Ladder drills – Use lateral shuffles and crossovers through ladder rungs.
• Reaction sprints – Sprint in response to visual or verbal cues.

Cradling Drills for Faster Hands

As a middie zigzagging up and down the field, having lightning quick hands and dynamic cradling skills is an absolute must. You need to be able to switch hands on a dime to dodge defenders and maintain ball control in traffic. Let’s explore some of my favorite drills for honing cradling dexterity and hand speed.

First up is the classic “figure 8” drill. This drill develops ambidextrous cradling ability and coordination. Start with your strong hand and crisply weave the stick in a figure 8 motion around your body – across your chest, around your back, and over your opposite shoulder. Lead with your bottom hand and keep your eyes up. Do 10 reps before switching to your weak hand and completing 10 more figure 8s. The key is keeping a smooth, continuous motion while changing cradling planes quickly around your body.

Another great drill is the toss cradle. This one builds hand-eye coordination and reaction time. Lightly toss the ball 4-6 inches in the air and catch it in your stick, quickly transitioning hands as you do. Increase the speed of the tosses while maintaining control. You can add some footwork like side shuffles or crossovers to make it even more game-like. The light tosses force you to cradle with your hands instead of relying on your body motion. Master this drill and you’ll be able to snag feeds on the run with ease.

Lastly, the “around the world” drill takes cradling dexterity to the next level. Start with the stick across your hips and cradle the ball around your entire body – across your hips, over your opposite shoulder, behind your back, over your other shoulder, and back across your hips. It combines lateral motion with circular cradling around your shoulders and back. Go clockwise first then counter-clockwise. This drill ties everything together by requiring quick hands, protection of your stick, and ball control from every angle.

To take these drills up a notch, have a teammate or coach lightly swing at your stick with a crosse or pool noodle as you execute them. This simulates pressure while forcing you to cradle tightly and use your body to shield the ball. It’s amazing how quickly 20 reps of each drill can sharpen your cradling. Be sure to always cradle with your hands and not rely on big body motion – and don’t forget to switch hands frequently! Mastering these advanced cradling drills will give you that extra edge to dominate the midfield.

Shooting Drills for Scoring Goals

Being able to shoot on the run and hit your targets is critical for middie production. Work on shooting accuracy and power with these drills:

• Quick stick shooting – Catch passes from different angles and release shots immediately.
• Dodge and shoot – Practice dodging a cone and shooting after the dodge.
• Outlet shooting – Simulate catching outlet passes and shooting in transition.

Passing Drills for Crisp Feeds

As the midfield connection between defense and offense, you need solid passing fundamentals. Try these drills to improve passing:

• Wall passing – Pass against a wall and focus on form and accuracy.
• 2-man passing – Pass back and forth with a partner while moving around.
• Box passing – Stand in a box shape and pass quickly around the perimeter.

Ground Ball Drills for Possession

Ground balls are a huge determining factor in lacrosse. Master scooping and maintaining possession with these ground ball drills:

• Scatter and scoop – Roll balls out in front of you and practice scooping them up as they scatter.
• Partner ground balls – Take turns flipping balls on the ground to each other to scoop.
• Ground ball reactions – Have someone randomly toss balls for you to react and scoop up.

Defensive Positioning to Stop Advances

Playing stellar defense is a point of pride for middies. Work on proper positioning and slides with these drills:

• Mirroring – Face a partner and mirror their movements to stay in front of them.
• Approach and retreat – Quickly sprint out before backpedaling as partner advances.
• Sliding and recovering – Practice sliding to help teammates then recovering.

Stick Checking for Forcing Turnovers

Aggressive stick checking lets you force opponents into mistakes. Drill stick checking mechanics with:

• Poke and lift – Alternate poking and lifting partner’s stick as they cradle.
• Alley checks – Swing at stick through alleys created by partner’s cradle.
• Body positioning – Check stick while maintaining optimal body position.

Shooting Drills for Scoring Goals

Scoring goals is the name of the game in lacrosse, and middies need to be potent shooters to put points on the board. Let’s go over some of my go-to shooting drills for honing your accuracy, power, and quick-stick ability.

The classic “quick stick” shooting drill develops your hands and instinctive shooting skills. Have a teammate or coach stand about 10 yards away and rapidly feed you passes from different angles – high, low, to the left, to the right. As soon as the ball hits your stick, release your shot on goal as quickly as possible. This forces you to catch and shoot in one fluid motion. Focus on shooting technique – stepping toward target, transferring weight, following through – despite the action around you. Do 3 sets of 10 quick stick reps to sharpen your rapid release shooting.

Another great drill is the dodge and shoot. Set up a cone and practice dodging the cone at game speed using a variety of moves – face dodge, roll dodge, split dodge, bull dodge. As soon as you clear the cone, plant and fire your shot on cage. Make sure to sell the dodge before exploding into your shot with proper mechanics. This drill mimics attacking from the wing or up top and shooting after beating your defender. The change of direction and acceleration helps your shot leverage your lower body. For added difficulty, add a trailing defender to apply pressure while shooting after dodging.

Lastly, outlets and transition shots are a middie’s bread and butter. Set up with a partner about 40 yards apart to simulate the outlet pass from defense to offense. Sprint all out down the field like you’re on a fast break, receive the outlet pass, and shoot on the run. Focus on catching the pass in stride and shooting without breaking momentum. This drill replicates the transition scoring opportunities middies live for. For added realism, add a long pole defender trailing you and trying to disrupt your shot after the catch. Mastering these shooting drills will give you the scoring touch to become a threat from anywhere on the field.

Passing Drills for Crisp Feeds

As the midfield connection between defense and offense, you need solid passing fundamentals. Try these drills to improve passing:

• Wall passing – Pass against a wall and focus on form and accuracy.
• 2-man passing – Pass back and forth with a partner while moving around.
• Box passing – Stand in a box shape and pass quickly around the perimeter.

Ground Ball Drills for Possession

Ground balls are a huge determining factor in lacrosse. Master scooping and maintaining possession with these ground ball drills:

• Scatter and scoop – Roll balls out in front of you and practice scooping them up as they scatter.
• Partner ground balls – Take turns flipping balls on the ground to each other to scoop.
• Ground ball reactions – Have someone randomly toss balls for you to react and scoop up.

Defensive Positioning to Stop Advances

Playing stellar defense is a point of pride for middies. Work on proper positioning and slides with these drills:

• Mirroring – Face a partner and mirror their movements to stay in front of them.
• Approach and retreat – Quickly sprint out before backpedaling as partner advances.
• Sliding and recovering – Practice sliding to help teammates then recovering.

Stick Checking for Forcing Turnovers

Aggressive stick checking lets you force opponents into mistakes. Drill stick checking mechanics with:

• Poke and lift – Alternate poking and lifting partner’s stick as they cradle.
• Alley checks – Swing at stick through alleys created by partner’s cradle.
• Body positioning – Check stick while maintaining optimal body position.

Passing Drills for Crisp Feeds

As any lacrosse player knows, having crisp, accurate passes is crucial for executing plays and setting up shots on goal. Whether you’re a middie pushing the ball upfield or working it around the perimeter, sloppy passing leads to turnovers and missed opportunities. Fortunately, there are a number of great drills to help tighten up your feeds and increase passing proficiency.

Two-Man Passing

The two-man drill focuses on quick, accurate passes between partners. Start about 10 yards apart and make chest passes back and forth, concentrating on hitting your partner right in the stick’s pocket. As you get comfortable, increase speed and move farther apart to work on hitting a moving target. You can also add elements like having the receiver sprint out for the pass or make hard cuts before receiving the ball. Mastering chest passes sets the foundation for crisp feeds in any situation.

Box Passing

The box drill gets you making quick passes while on the move. Set up four cones in a 10 yard square and put a player at each corner. The players move around the box passing the ball clockwise or counterclockwise. Focus on making crisp passes while on the run and receiving cleanly while changing direction. You can add defenders in the middle to simulate game pressure. Work both righty and lefty passes to become comfortable moving either direction. As skills improve, use harder passes like bounces and one-hoppers.

Three-Man Weaves

Three-man weaves are excellent for practicing upfield passing and teamwork. Start with two middies about 10 yards apart with a third behind one of them. The point middie passes to the middle, then follow your pass and take the return feed. After passing to the point, the middle man wheels around for a pass from the trailing middie. Repeat upfield or across the width of the field. Focus on accurate feeds at speed and over both shoulders. Add dodges, rolls and post-up cuts to simulate game situations.

Full-Field Advance

Set up with three lines on one end-line – points, middies and attack. The drill starts with the point passing to a middie breaking towards center who then hits the attack. The attack then passes down the alley back to the point and the next players go. Work on making crisp passes over a full field while on the move. Focus on hitting leads and passing to where teammates will be rather than where they are. Increase speed and incorporate dodges, picks and cuts to fully simulate a fast break.

Two-Man, One-Ball

In this competitive drill, partners work on maintaining possession handfighting over a single ball. Start close together and grasp the ball with heads of your sticks opposite each other, so one player has it in the back of their head and the other the front. On the whistle, fight to gain possession and control by cradling up and away. After scores, reset and alternate starting positions. The constant handfighting forces you to cradle tightly and move the stick to retain possession.

Waterfall

The waterfall drill develops quick passing and reaction skills. Form two lines facing each other about 10 yards apart. The first player in one line starts with the ball and passes to the first player in the opposite line, who then immediately passes back. After passing, sprint to the end of your line. The drill continues rapidly with players making crisp passes then sprinting to the back of the line. Focus on making quick feeds and changing direction to receive passes. As skills improve, add ground balls between players.

Ten-Pass

In this simple drill, make 10 continuous crisp passes between your group, whether 2 players or a full offensive unit. Focus on hitting each pass right to the pocket, both off the catch and after cradling. If a pass is dropped, you start back at zero. Work both right and left-handed. Advance by making more consecutive passes. This drill develops passing precision along with focus and concentration.

Opposite Hand Passing

Becoming comfortable passing with both hands is a huge advantage as a middie. Set up with a partner and make 20 passes lefty, then 20 righty. Concentrate on good mechanics like stepping towards the target and finishing with the stick pointed at the receiver. Work on balls at different heights – keep passes waist to chest level. This drill strengthens weak hand skills and develops ambidexterity critical for midfielders.

Speed Passing

Quick ball movement is critical when working it around the perimeter against pressure defense. With a partner, stand 5 yards apart and make speed passes back and forth, working up tempo to as fast as possible while still being accurate. Focus on making crisp feeds at high velocity. Advance the drill by moving farther apart and incorporating catches below and above the shoulders.

Mirror Passing

The mirror drill develops quick reaction time and synchronizes play between teammates. Partners stand facing each other 2-3 yards apart, moving side to side and up/down simulating game action. The player with the ball leads, while the other mirrors their cuts and movements waiting for the pass. Concentrate on sharp cuts and tight passes between congestion. Add defenders and work on timing leads for passing lanes.

Mastering these lacrosse passing drills will sharpen your feeds and passing game. Crisp, accurate passes are a key part of pushing transition, working it around the perimeter, and setting up goals. By developing quickness, precision and chemistry with your cuts and passing, you’ll dominate the competition and take your midfield play to the next level.

Ground Ball Drills for Possession

In lacrosse, ground balls are one of the biggest battles. Winning loose balls and gaining possession is critical for controlling tempo and setting up your offense. For midfielders who transition between offense and defense, scooping ground balls is an essential skill. There are many useful drills to improve ground ball skills and techniques.

Basic Ground Balls

The basic ground ball drill develops fundamentals. Roll or toss balls out in front of you and focus on form – knees bent, butt down, head up looking forward. Keep your stick out in front forming an alley to guide the ball in. Scoop through and accelerate out, then pass to a teammate. Do repetitions to both your right and left. Work on boxing out opponents and using your body to shield ground balls.

Situational Ground Balls

Add game situations to the basic drill. Toss balls out at different angles – to your right, left, behind you – forcing you to adjust your approach. Vary scooping stationary balls versus balls rolling at you. Have players line up like at a faceoff and sprint to retrieve grounders. Mimic game speed and scramble situations to practice positioning your body and stick.

Partner Ground Balls

Adding a partner forces you to compete for ground balls. Face off about 5 yards apart – one player rolls the ball between you, then you both sprint to retrieve it. Use your body to box out your opponent and get lower to gain leverage. Concentrate on protecting your stick to shield the ball. Alternate who starts with the ball to work both forehand and backhand scooping.

Triangle Ground Balls

The triangle drill uses three players to mimic game situations. Set up with one player at each point of a triangle about 10 yards apart. The starter rolls the ball into the middle, where the other two sprint to scoop it, compete for possession, then pass it back out. This builds conditioning while also practicing scooping through contact and battling for 50-50 balls.

Race Ground Balls

This competitive conditioning drill develops speed recovering ground balls. Two players set up about 10 yards apart, sprinting in between for balls rolled at different intervals. Concentrate on bursting to the ball and accelerating out after scooping. Keep your head up to see the next grounder. Alternate righty and lefty scooping. The continuous nature builds game-like endurance and reaction time.

Circle Ground Balls

The circle drill uses multiple players to simulate rapid loose ball recovery. Set up 3 or more players around a 10 yard circle with one in the middle. The players on the outside roll balls into the middle, where the inside man scoops and outlets them back out. After passing, sprint to a new spot along the circle. Work at game speed on recovering, scooping and passing quickly under pressure.

Scramble Ground Balls

Scramble drills develop ground ball skills in chaotic situations. Position 3-4 players within a 10×10 yard box with multiple balls. On the whistle, everyone battles to box out opponents and wrestle balls from the scrum. Focus on using your body to gain position and shield your stick. Pass out any secured balls immediately. The continuous 3-4 minute segments build conditioning for late game loose ball battles.

Ground Ball Transition

Practice ground ball recovery into a fast break with this drill. Set up two midfielders on the end line – one with a ball. The starter rolls a grounder out front, where his teammate sprints to scoop it then looks to outlet. After scooping, sprint it upfield 2 vs. 1. Work on recovering ground balls then a quick transition pass to hit the offense on the run.

Deep Ground Balls

Controlling ground balls while defending a settled offense is an important middie skill. Position two lines out front – one offensive and one defensive. The offense starts with the ball and looks to feed a high crease shot. The defense battles to scoop the ground ball, then clears it back out against pressure. Emphasize gaining possession and shielding your stick before passing under pressure.

Mastering these lacrosse ground ball drills develops skills for gaining possession off loose balls in any situation – from faceoffs to battles around the crease. For middies who transition between offense and defense, winning ground balls gives your team numbers and opportunities in transition. Sharpen your ground ball techniques with these drills and you’ll control possession more in games.

Defensive Positioning to Stop Advances

As the new lacrosse season approaches, middies everywhere are gearing up to dominate between the lines. But exceptional stick skills and fitness will only take you so far against tough competition. Truly owning your position requires mastery of key defensive and offensive techniques. The right drills can quickly level up your game by honing the strategic savvy and field awareness needed to control the midfield.

Ready to be a difference maker for your squad this season? Then dig into these 15 must-try drills that will transform you into a commanding midfield presence:

1. Three-Man Slide Drill

Having strong slide defense is critical for middies, since you’ll need to provide backup when the opponent dodges past your teammates. This drill hones quick reaction time and communication for seamless three-man slides. Set up with two defenders and an attacker at the top of the box. The attacker tries to dodge while the defenders react, with the lead defender calling “slide” to trigger help from the second defender. The third defender provides backside support. Rotate positions and repeat. Move to different dodging angles for a full test of your sliding chemistry.

2. Surprise Slide Drill

slides are a key turnover opportunity, but they require instant reads and reactions. In this drill, position three defenders around the crease and have an attacker with a ball start at either wing. On the coach’s signal, the attacker dodges while one defender surprises the others with an early slide call. Practice sliding seamlessly to the correct opponent and recovering quickly even when surprised. This builds the active communication and anticipation vital for capitalizing on slides.

3. Ground Ball Box Drill

Winning ground balls off missed shots, disrupted passes, and checks is a midfield must. Set up four cones in a 10-yard square shape. Place three players inside. Roll in a grounder and let the players scrap for possession, using proper ground ball technique. The winner stays while a new player rotates in. Vary the grounder speed, angle, and location. Focus on explosively pursuing 50/50 and contested balls. This build tenacity and acceleration off the whistle.

4. Figure 8 Drill

Maintaining offensive composure while evading multiple defenders is vital for middies. In this high-intensity conditioning drill, set up two cones about 10 yards apart. Start in the middle and sprint in a figure 8 pattern around the cones, making sharp cuts at each turn. Add a second player as a defender who mirrors your pattern and tries to check you near the cones. Focus on ball protection and changing pace to lose your defender. The continuous cuts build game-like footwork and explosiveness.

5. Dodge, Draw, Dump Drill

Running the offense smoothly requires excellent dodge-draw-dump interplay between middies. Set up with two attackers above the box and a midfielder behind X. The first attacker dodges while the midfielder draws a slide defender, then dumps back to the second attacker up top who shoots on goal. This teaches proper spacing, timing, passing angles and vision. Work both sides and from different dodging angles. Execute this series at game speed for an intense offensive workout.

6. Triangle Passing Drill

Quick ball movement opens passing lanes for good looks on goal. Set up three players at the points of an equilateral triangle about 10 yards apart. Rapidly pass the ball clockwise around the triangle, making crisp feeds to each player’s stick side. Focus on perfect passing form and handling tricky feeds. Now randomize the pattern instead of clockwise. Finally, make it completely free form. This builds rapid passing, communication and focus under pressure.

7. Split Dodge Shooting Drill

Mastering various dodges expands your offensive threat. The split dodge is ideal for creating just enough space to rip off a quick shot on the run. Set up a ball bucket and cones at 15 yards. Come in at 75% speed, plant your front foot and push off in either direction into a split dodge. As you pass the cone, roll back and fire a catch-and-shoot attempt. Reset quickly and work the other side. This creates muscle memory for executing this key move at game speed.

8. Pick and Roll Drill

The pick and roll utilizes teammate screens to shake defenders and attack the goal. Set up with a ball carrier on top and two midfielders stacked vertically on the wing. The ball carrier passes to the wing and cuts toward the crease for a pick. The bottom midfielder screens the defender as the ball carrier cuts to daylight for a shot. Run this on both wings. Work off-ball screening action and quick passing to create favorable matchups.

9. Topside Two-Man Game

Mastering two-man games creates Kentish oh-so-tough middie duos. Position an attackman up top with a midfielder on the wing, and a defender on the midfielder. The attackman feeds the wing and cuts toward the ball. The midfielder feeds the attackman on the cut and then screens the defender. From the screen, the midfielder cuts to receive a return feed and shoot. This sharp give-and-go spacing builds chemistry and offensive flow.

10. Defensive Positioning Drill

Proper positioning is crucial for forcing turnovers as a middie. Set up two offensive players on adjacent wings, with a defender mirroring their movements. The players pass back and forth, and the defender works on optimal positioning about 1-2 yards away. Focus on shortslides and denying passing lanes while practicing recovery techniques like dropsteps. This improves footwork and hand positioning to smother dodges and disrupt passing sequences.

11. Box Footwork Drill

Quickness and change of direction are huge advantages in space. Set up four cones in a 10-yard square. Start at one cone and make various pre-planned direction changes and moves between cones, such as fronts, dropsteps, face dodges and split dodges. Move at 75% speed focusing on proper footwork and body position. Increase pace while maintaining form for an intense footwork challenge. This builds game-speed agility to give defenders fits.

12. Pick, Fade, Flare Series

Combining screening actions stretches defenses. Set up like the standard pick and roll with a screener, ball carrier, and two additional middies. The ball carrier comes off the pick towards the crease, but instead of shooting, they hit the fade who cuts from the opposite wing for a catch-and-shoot. Next variation: the fade cuts to the ball for a handoff before flaring to the corner for a shot. Master these off-ball sequences for unpredictable offense.

13. Debugging Drill

Preventing clears and breaking up transition offense prevents easy goals. Place three attackers and a defender at each half of the midfield line. Attackers pass down the field against pressure as the defender attempts checks, trail techniques and communication. Rotate new attackers each rep. Work on denying passes through the midfield and disrupting rhythm. This builds essential transition defense techniques.

14. Backside Middie Cut Drill

Backside cuts can surprise overloaded defenses. Set up with a feeder above the box and a midfielder and defender on the far wing. As the feeder initiates a dodge, the midfielder backcuts from the opposite wing, pointing their stick for a quick dump pass on the move. Work on proper backcut timing, positioning and communication. This opens a dangerous off-ball threat.

15. Transition Ground Ball Drill

Capitalizing on transition chances starts with scooping loose balls and pushing pace upfield. Place two line facing off with a grounder between them. On the whistle, fight for possession and look to outlet to midfield teammates upfield immediately after securing the ball. Focus on explosively pursuing the ball then composure during the pass. This creates the fast break mindset needed in transition.

Running through these fundamental drills provides the reps required to own your role at the midfield. As you build comfort with key techniques, increase speed and intensity. Mimic game conditions as closely as possible. Mastering these tactical and technical skills will unleash the dominant middie within this season and pay dividends for years to come with a strong lacrosse IQ.

Now get out on the field and put in the work! Let the competition know you’ll be bringing a complete midfield package this season. Consistently executing these drills will have you ready to distribute, dodge, support, disrupt, clear, ride – everything your team needs between the lines. So dominate the middle of the field and get after it!

Stick Checking for Forcing Turnovers

With a new lacrosse season kicking off, middies are gearing up to make game-changing plays all over the field. Sure, fitness and stick skills are key foundations. But taking your game to the next level requires honing the strategic techniques that generate turnovers and spark transition offense.

Ready to become a disruptive force this season? Then drill these must-know defensive fundamentals for applying relentless pressure and causing chaos for opponents:

1. Mirror Checking Drill

Stick checking with proper technique prevents scoring chances. In this drill, pair up players with one ball. The defender mirrors the ball carrier’s movements and looks to execute specific checks on cues. Focus on footwork to maintain optimal checking position. Stress key fundamentals like slash checks on hands and pokes to dislodge. Increase speed to build checking confidence.

2. Alley Check Drill

Guiding dodgers into vulnerable alleys allows big check opportunities. Set up cones leading to an alley roll dodge area. Defenders start in front and must control the dodger’s path laterally into the alley. Once steering the dodger into the alley, defenders execute strong poke and lift checks to dislodge. This teaches patient positioning and explosive checks.

3. 3v2 Continuous Check Drill

Applying constant pressure forces rushed decisions. In a 10×15 yard grid, place 3 defenders and 2 attackers. The attackers must complete 6 passes without turning it over or having a pass checked. Defenders work together, communicating to apply relentless pressure with lifts, pokes and body positioning. This builds stamina and group defending chemistry.

4. Tip Drill King of the X

Winning ground balls creates possession. Place 2 players at X and roll a grounder. Compete 1v1 for the ball, tipped 4 times total. First to possess and successfully clear the ball wins. Stress playing through the whistle with full effort. Rotate new challengers. This improves ground ball tenacity, positioning and tips against pressure.

5. Block and Poke Drill

Jamming cutters and chasing hands disrupts plays. Set up a passer, cutter and defender. As the cutter makes their move, the defender jams their route and pokes at the hands receiving the pass. Work both sides and different cut angles. Emphasize footwork to impede cuts and quick hands to disrupt receptions.

6. Ladder Check Drill

Fast footwork creates check opportunities on counter-dodges. Set up a ladder drill with a defender check on each side. Focus on lateral shuffle and drop step footwork to mirror and stick quick dodgers. Increase speed while maintaining body position and proper checking form. This improves reaction time and foot speed.

7. DEEP Check Drill

Team defense requires optimal positioning to deny threats. Set up offensive players in a half-field set with one defender. Focus on denying inside rolls while shading shooters. Shuffle in lanes to close down options. Communicate checks and slides. Emphasize off-ball positioning, approach speed and angled footwork within team defense concepts.

8. Tip Oven Mitt Drill

Quick hands turn routine passes into takeaways. Player 1 tosses easy passes to Player 2 wearing oven mitts for hands. Player 1 must anticipate the passes and tip them away with proper hand positioning. Switch roles going both ways. This improves reaction time, hand-eye coordination and angles.

9. CBS Check-Throw Drill

Takeaway checks generate fast breaks. Set up a ball carrier and defender. On coach’s command, the ball carrier makes their move and the defender executes a check attempt. Whether successful or not, the ball carrier immediately throws an outlet pass to a breaking middie. This teaches maintaining possession after causing a turnover.

10. Run Through Gauntlet

Protecting the rock under pressure maintains possession. Position 4-5 checkers in a 10-yard gauntlet with a ball carrier attempting to clear through. Stress self-protection techniques like arm bars, hand shields and body position to absorb contact. Reset quickly for continuous reps to build clearing confidence.

11. Deny Adjacent Cut Drill

Quick slides provide help defense against dodging. In a three-man game, the dodger attacks the adjacent defender’s matchup. As the defender is beat, the third man provides an immediate slide to block the cutter’s lane. Work on approach speed, angled footwork and communication for disruption.

12. Overload Situations

Odd-man situations require outstanding positioning. Place 4 offensive players against 3 or 2 defenders and work clears and 6v5 offense. Defenders must direct cutters and slide decisively. This builds awareness and anticipation for preventing unsettled scores.

13. Fake D Ground Ball Drill

Capitalizing on ground balls starts with beating your man. Facing off 1v1, coach rolls a grounder for players to fight for possession. Focus on body positioning to gain inside leverage on 50/50 balls. This creates the grit and reactions for scooping contested balls.

14. Seven Shot Shooting Drill

Riding pressure creates rushed shots and rebounds. Place a goalie in cage with a shooter and defender. Shooter takes seven shots while being pressured. Defender works on skilled stick checks and boxing out for goalie saves. This improves discipline defending shooters.

15. Full Field Fast Break Drill

Completing long clears generates transition goals. Defenders start inside the box after a save. Outlet to a breaking middie and sprint full field against 1-2 pursuing long stick middies. Execute proper clearing techniques and decision-making against pressure. Finish with a shot on goal. This builds end-to-end decision-making at speed.

Mastering these techniques will transform you into a turnover-creating machine this season. As you develop check confidence, add contact and use game-like quickness. Enforce the fundamentals in live play for maximum carryover. Dominating possessions through tough and relentless defense allows you to dictate play and impact winning. So put in the work on these key drills to unleash your disruptive potential this season!

Goalie Reaction Drills for Saves

With lacrosse season gearing up, goalies are honing their techniques to lock down the cage. Sure, you can refine mechanics in shooting drills. But taking your game to the next level requires developing lightning quick reactions to make game-changing stops.

Ready to get those cat-like reflexes? Then drill these essential reaction drills to go from stuffed to stonewall:

1. Close Quarter Reaction Drill

Quick sticks from in tight require instant reactions. Set up 5 yards out and have a partner rapid fire waist-high to head-high shots. Focus on explosive hands and shuffling to square up rebounds. Increase speed of shots and move side to side. This sharpens reflexes for close-range saves.

2. Behind-the-Back Drill

Deceptive shots demand quick adjustments. Have shooters take upside-down or behind-the-back shots. React to the stick and hand position rather than ball to make the save. Exaggerate movements coming out of the cage. This improves tracking adjustments and angled reaction time.

3. Screen Shot Reaction Drill

Seeing shots through traffic is key. Set up a shooter with a player standing directly in front of you. Shooter must lob shot over screener so you react late. Work on tracking and making saves through a crowd. Rotate screeners and shooters to force continual adjustments.

4. Rapid Reaction Clear Drill

Fast outlet passes start breaks. Take comfy reaction saves then immediately find middies breaking up-field for long outlet passes. Work both sides and scan entire field. This links reaction saves to transition offense opportunities.

5. Close-Far Shot Drill

Full extension saves prevent close-range goals. Take alternating close-range and long shots. Exaggerate movements by fully extending and recovering on each shot. This improves explosive power moves and re-setting for all shot distances.

6. Screened Outside Shot Drill

Obscured vision tests reaction time. Set up for dodges from X with a screener cutting across your vision right before the shot. Observe stick and dodge before vision is screened. React to make save blindly. Enhance feel for shots off sticks.

7. Rapid Whistle Drill

Rapid-fire shots maintain reactions under fire. Partner shoots randomly placed waist-to-shoulder height shots at a rapid pace. Alternate shot location to force adjustments and re-focus between each attempt. Work for sustained stretches to build reactions under fatigue.

8. Power Play Drill

Odd-man situations require quick reads. Go against 3-4 shooters moving the ball quickly. Recognize proper positioning and make quick reaction saves on close opportunities. This improves prioritizing threats and processing speed.

9. Recovery Rebound Drill

Recoveries control second chances. Have partner shoot, rebound own save, then make second shot attempt. Focus on re-setting body position quickly to cut off shooting angles. Drill recovering from extremes like fully extending or spinning.

10. Behind Screen High-to-Low Drill

Tracking dipping shots maintains save position. Set up a shooter with a screen. Shoot top corners then low bouncers. Track shots behind screen to connect high glove saves to low reactions. Save arc enhances vision and explosiveness.

11. Power Play Blind Drill

Crowded creases requires anticipation and reflexes. Position 4-5 shooters inside with rapid ball movement. Close eyes or look away until shot release. Make saves based purely on reaction time. This heightens instinctive reaction ability.

12. Reaction on Angle Drill

Sharper angle shots need quick push-off recovery. Have partner shoot along sharp angles across goal mouth. Drive hard backside hip and post foot to get angles for save. Work both sides staying square as possible.

13. Behind-the-Back Clear Drill

Perfect outlet passes despite chaos. After a reaction save, find breaking middies for clear attempts over wrong shoulder. Scan quickly after saves. This builds clearing composure when vision is occupied.

14. Rapid Release Low Shot Drill

Quick sticks on the doorstep must be stopped. From 5 yards out, partner shoots explosive low-to-high shots. Exaggerate drop step and hand reactions. Alternate left-right sticks for balance and multi-save situations.

15. Chaos Drill

Game-like action improves rebound focus. Face random rapid shots from multiple shooters and angles. Stress securing saves and quick outlet if possible. This teaches maintaining technique despite constant threats.

Completing these drills will transform you into a mistake-erasing stonewall in the cage. As reactions and comfort improve, increase shot speed and risk to push extremes. Proper positioning and preparation provide a head start, but dominating the crease requires explosive reflexes to take away goals. Trust in your technique and use these drills to unlock next-level reaction ability this season!

Faceoff Techniques to Gain Control

With a new season ready to face off, middies are honing their techniques to give their team a possession edge. Sure, stick skills and speed matter when battling for the ball. But excelling in the draw circle requires mastering key faceoff fundamentals to gain every possible extra possession.

Want to dominate draws and uphold faceoff dominance? Then drill these essential techniques for out-scrapping opponents all season long:

1. Pistol Grip Draw Drill

Maximizing clamp strength wins possession battles. Assume pistol grip hand position on stick with top hand right above the head. Have a partner try ripping the stick upward as you counter and maintain control. Do quick reps to build grip endurance. This creates vice-like clamps to secure ground balls.

2. Box Faceoff Drill

Winning “topside” paves the path for possession. Set up cones as a draw circle box. Start with knees down squares up pre-draw. Focus on exploding up and forward, driving through the midfielder’s hands on the first move. Stress claiming topside inside position leverage.

3. Situational Draws

Adjusting strategies is key against tough opponents. Rep draws from different game situations like down 1 late or facing a lefty. Vary initial positioning and moves for maximum counters. Developing an arsenal of draw strategies is essential.

4.nameservers Whistle Tip Drill

Playing through the whistle wins 50/50 balls. Have a partner roll a groundball as you both approach on whistle. Focus on bod positioning to shield and rip through contact at the ball. Repeat for short bursts to build grit and reactions.

5. Food Stepping T-Test

Quickness from starting stance is vital. Set up starting crouched with feet in T stance. On coach’s signal, explode up and forward 5 yards. Stress powerful first steps and low driving posture out of stance. Increase reps for start speed and stamina.

6. Box Jump Plyometrics

Explosive leg power creates separation on clamps. Do repetitive box jumps up then immediately jump forward back to start. Emphasize minimal ground contact and continual burst. Develop game-changing lower body explosion.

7. Pop-Up Starts

Popping up fast prevents getting stuck low. Take rock-bottom crouch stance and hold for 5 seconds. On whistle, explode upwards with urgency. Exaggerate driving legs and aggressive upper body for leverage. Do multiple reps for suddenness.

8. Pendulum Whistle Drill

Locking clamp anglesProvides fulcrum for leverage. With partner holding crosse shaft, work on downward ripping motion as they resist upward. Use legs as pendulum for maximizing upper body ripping strength. Do quick bursts to increase power.

9. Roller Coaster Ground Balls

Scooping grounders in motion is key for possession. While jogging upfield, have coach roll grounders from behind at different angles. Maintain speed and scoop ball in stride. This builds adjustment to bad bounces.

10. Situational Possessions

Decision making off draws sets up success. In half field sets, execute situational draw possessions like up 2 or in man up. Draw to space and make proper next play. Mimic game speed and urgency. Develop recognition and reactions.

11. Wall Ball Reaction Drill

Quick clamps require hand-eye coordination. Standing 5 yards from rebounder, react to ricocheting ball off wall. Snap vision to ball and clamp quickly. Do rapid reps to sharpen reactions for securing short hops.

12. Righty-Lefty Alternation Draw

Winning against both stances creates versatility. Rep draws alternating which foot forward and hand up to mimic lefty and righty opponents. Get comfortable initating clamps and moves from both stances.

13. Sandbag Resistance Starts

Overloading the start creates explosion against pressure. Take draw stance with partner holding sandbag across back. When they release, explode forward with urgency. Do short sets to build burst from crouch.

14. Sled Drive Start

Transferring power from the start is pivotal. Begin in stance with hands on sled. Explode sled forward with forceful arm extension and leg drive. Use momentum through the start motion. Builds drive and timing.

15. Box Jump Scramble Reaction

Quick reactions off the whistle decide 50/50 balls. On box completing box jump, partner immediately rolls grounder. React and explode down toward ball. Focus on responsive footwork and urgency. Mimic game speed.

Owning these techniques will transform you into a fierce asset in the all-important opening possession battles this season. As skills develop, increase speed and competitiveness. Thrive through contact and play with an enforcer mentality. Commit to excellence on every draw to give your team a possession advantage this season.

Riding Drills to Apply Pressure

As lacrosse season begins, middies look to hone riding skills that generate turnovers and possessions. Sure, fitness helps when pressuring clears, but controlling the field after a shot requires mastering key riding techniques.

Want to become a relentless riding menace this season? Then drill these must-know fundamentals for flustering opponents and causing chaos:

1. Mirror Pressure Ride

Sticking tight denies easy outlets. Pair up with one ball carrier. As they clear, mirror their every movement at an arms length distance. Don’t allow separation or passing angles. This teaches optimal relentless pressure for forced turnovers.

2. Gap Recovery Close-Outs

Quick rotations prevent clearing lanes. Start 10+ yards from partner with ball. As they pass, work on turn and sprint recovery to reconnect pressure and deny next pass. Develop quick reactions closing out on ball after beating initial rider.

3. Keepaway Boxes

Swarming as a unit disrupts flow. Mark off a 10×15 yard box with riders inside. Offensive players must complete 6 passes against pressure. Focus on teamshape and angling defenders into help. Build chemistry reacting off teammates.

4. Clear vs Double Team

Well-timed double teams create pickoffs. Place one defender on carrier and second 5 yards back. As point rider directs ball-carrier, second rider times explosive double for a trap. Work on approach timing and angles to cut off outlets.

5. Tip Oven Mitt Drill

Active sticks cause rushed decisions. Toss easy passes as partner wears oven mitts. Read arms and work on tips and checks to disrupt receptions. Mime game reactions and capitalize on mistakes.

6. Clear Through The Gauntlet

Wave pressure forces ball protection and focus. Place 4-5 rotating defenders in a 10 yard gauntlet. Focus on maintaining composure and securing the ball through wave of contact and checks during the clear.

7. Ground Ball Box Scramble

Loose balls create shot clock resets. Place 4 players in a box and toss in grounders. Scramble for possession, using protection techniques under contact. First to clear box keeps ball. This teaches grit securing 50/50 balls.

8. Rotating Adjacent Pressure

Shifting defenders eliminates comfort. position four riders inside a box formation. Offensive players pass and clear from inside the box as riders constantly rotate and shuffle to apply angled pressure from all sides.

9. Overload Situations

Unsettled situations test reactions. Place 3-4 riders to pressure 2-3 ball carriers in half field play. Learn proper fading, rotating and spacing to prevent easy outlets. This builds conditioning and awareness.

10. Loose Ball Approach Pressure

Contesting ground balls creates havoc. Coach tosses semi-loose grounders for two players to fight over. Focus on body positioning before the ball arrives and securing it under contact. Apply concepts during game loose balls.

11. Deny Adjacent Cutters

Jumping passing lanes leads to takeaways. On passes, work on short sprint angles to arrive simultaneously with cutters. Use quick lift checks on reception and block passing lanes. This improves anticipation and reactions.

12. Pickup Game with Riding

Game intensity forces adjustments. Play full field but emphasize focused riding after shots. Implement various riding tactics and fundamentals in live play. This builds conditioning and real game application.

13. Wave Ride Reps

Consistent hustle wears down opponents. Start in defensive end with ground ball. Attempt clear vs. rotating waves of 2-3 defenders at a time. Focus on composure and technique against unrelenting pressure.

14. Man-Ball Communication

Talking through clears focuses efforts. Play out clears 6v4 with two adjacent defenders communicating and working together. Cue positioning, approach angles and double timing to swarm ball. Build chemistry.

15. Clear vs Random Pressure

Adapting on the fly breaks tendencies. Randomly place 3-5 defenders in half field. Work full field clear against unplanned pressure locations. Improvise and problem solve against changing situations.

Owning these riding fundamentals will unleash your pressure potential and turn you into a relentless disruptor this season. As skills develop, increase competitiveness and game speed. Implement different tactics and embraces physicality. Commit to making life miserable for opposing ball carriers and use your conditioning to apply wave pressure and create chaos this season!

Clearing Drills for Transition

With a new lacrosse season clearing, middies look to sharpen outlet skills for deadly fast breaks. Stick skills certainly help in transition, but dominating the open field requires mastering key clearing techniques under pressure.

Want to become an expert transition igniter this season? Then drill these essential clearing fundamentals to hit teammates in stride and go coast to coast:

1. Over the Shoulder Clear

Clearing to either side expands options. Work on turning and clearing immediately to middies over both shoulders. Scan entire field quickly during clear. Vary outlet target and work at game speed.

2. Clear vs. Token Pressure

Composed outlets beat defenders. Add token rider pressure during the clear to work on protective techniques and clearing decisively through contact at full speed.

3. Clear Outlet Accuracy

Hitting cutters in stride maintains flow. Emphasize proper form, arm extension and follow through on outlet pass accuracy. Work leading breaking middies to hit them on the run at full speed.

4. Clear vs Double Team

Picking apart slides creates openings. Add second defender to create 2 vs. 1 double team scenarios during the clear. Focus on composure, ball protection and quick decision making.

5. Clear into Fast Break

Quick action prevents defense from setting. Instantly look to go on the attack after clearing midfield. Incorporate give-and-gos, face dodges or drives during the chaos of transition.

6. Outlet to Shot 2-Man Game

Immediate crease threat stretches defense. Find a middie upfield then work give-and-go play for quick shot after clear. Stress fast ball movement and attacking before defense can recover.

7. Clear with Bad Stick Side

Clearing under duress builds confidence. Focus on clearing up-field emphasizing only weak hand passes. Work through pressure and build outlet versatility.

8. Clear with Odd Man Pressure

Poise when outnumbered maintains possession. Add an extra token defender to create 3v2 or 4v3 pressure during clears. Emphasize composure and smart decisions when overwhelmed.

9. Clear to Adjacent Middie Cut

Quick ball off box spreads out defense. On clearing, instantly feed cutters slicing back toward the ball around the box. Stress fast action before defense can recover.

10. Clear to Middie Pick Give-and-Go

Screens create momentary 2v1 advantages. Set up give-and-go play with adjacent picker after clearing midfield. Use defender screens to free cutters racing toward goal for catch-and-shoot chances.

11. Clear to Inverted

Inverting dodgers keep defense guessing. After clearing, feed to attackman coming back toward the ball for an immediate invert dodge. Take advantage of defense recovering to box.

12. Clear to Face Dodge & Dump

Drawing early slides opens chances. Outlet to attackman just above the box for quick face dodge on recovering defender. Emphasize drawing and dumping before slide arrives.

13. Clear Box Out Transition Drill

Beating your man wins ground balls. Add token defender pressure during clears. If pressured, box out defender on pass like rebound to maintain possession after outlet.

14. Clear with Sprint Recovery

Hustle between box ends builds conditioning. Sprint clear opposite field, then recover back to retrieve next outlet. Mimic transition recoveries and build endurance.

15. Live Game Clearing

Real game feel forces real reactions. Implement clearing fundamentals in live scrimmage play. Work on executing techniques and decision-making against actual defense pressure and scenarios.

Mastering these clearing essentials will unleash deadly transition offense opportunities through your crisp outlets and push pace playmaking. As skills develop, increase competitiveness and game speed. Commit to precision and quick action during clears to blitz teams before they can set up defensively this season.

Off-Ball Movement to Get Open

As a new lax season unfolds, middies seek to refine off-ball skills that create scoring chances. Stick abilities certainly help when dodging defenders, but maximizing goals requires mastering off-ball movement to get open looks.

Ready to become an elusive off-ball threat? Then drill these essential off-ball fundamentals to lose defenders and capitalize on openings:

1. Give & Go Cutting

Quick two-man games provide instant openings. With a partner, work on give-and-go cuts. Make crisp pass to partner, v-cut back toward ball for immediate return feed. Use misdirection and change of pace.

2. 1v1 Mirror Cutting

Sharp cuts lose defenders. Go 1v1 with a defender and work on change of pace cuts – start slow, plant and explode opposite way. Use head fakes and jab steps to keep defender off balance in space.

3. Screen Cuts

Picks create temporary separation. Set up with a ball carrier and screen man. Work off-ball screening action and cutting hard off contact. Time cuts to create space after screens.

4. Backdoor Cutting

Backcuts surprise overplaying defense. Make slow initial cut upfield to lull defender. Plant and sharply cut backdoor. Work both sides of the cage. Time with ball reversal.

5. Seal Positioning

Carving out space inside creates feeds. On cuts, practice maintaining inside leverage on defender by sealing body position. Call for ball while holding position.

6. Screen Away Cuts

Away screens open backside. Set up throw-back screen coming across the ball side. Cut hard off screen rubbing shoulders for clean separation away from ball.

7. Fake Cut Shooting

Using fakes sets up open looks. Fake a cut out of the box then sharply work back to the ball for a feed. Use convincing fakes and change of speed to create space for catch-and-shoot chances.

8. Baseline J cuts

Different angles put pressure on defense. Focus on J cuts from X to the baseline extended. Time with ball carrier to take advantage of defender overplaying upfield.

9. Pin Down Screen Cuts

Pin downs open cutting lanes. Set up with low screen man and off-ball cutter up top to the ball. Cut off contact rubbing shoulders using screen man as pick.

10. Box Cutting

Crisscrossing wears down defenders. With multiple cutters, work on V-cuts, L-cuts and misdirection. Exchange spaces and fill gaps, making defenders work through traffic.

11. Cut, Fade, Flare Series

Chaining cuts taxes defense stamina. Master sequencing coming off screen, fading behind, then flaring out. This three-cut series exploits defenders through relentless movement.

12. Blind Cuts

Deception creates opportunities. With back to ball, use peripheral vision to time cuts. Focus on changes of pace and faking off imaginery defender reactions.

13. 2-Man Screen Plays

Stacking screens frees cutters. Utilize screens from two adjacent players to create picks. Curl tightly off double contact into open space.

14. Back Cut to Give-and-Go

Combining cuts keeps defense guessing. Back cut to receive pass, then give-and-go with initial passer. Use the 2-man game to take advantage of defenders recovering.

15. 5-Cut Continuous

Reps build stamina and reactions. Perform 5 different off-ball cuts continuously, only receive pass on last. Maintain speed and do multiple reps. Mimic continuous in-game movement.

Mastering these off-ball skills will transform you into an elusive threat and dangerous secondary dodger this season. As technique improves, implement moves at full speed and through contact. Commit to outlet readiness and unrelenting work rate off the ball to attack seams and get open for goals this campaign!

Communication Drills for Teamwork

With a new lax season clearing, middies seek to hone communication skills that build team chemistry. Individual stick skills certainly matter, but maximizing team success requires mastering communication fundamentals to improve awareness, timing and trust.

Want to become a vocal leader on the field this year? Then drill these essential lacrosse communication techniques to connect with teammates:

1. 2 vs 1 Talking Defense

Coaching teammates prevents easy goals. Go 2 vs 1 live play, but the defenders must talk to each other constantly. Cue positioning, slides and double calls. This builds active awareness.

2. Call Out Cuts

Alerting teammates enhances reactions. Set up 3 attackers around ball carrier. As they make cuts, call out real time directions like “on left” and “through X” to cue reactions.

3. Clear Communication

Clearing calls prevent turnovers. During live clears, defenders must talk through pressure and announce outlet intentions. Stress clear commands for teammates to anticipate.

4. Dead Ball Positioning

Freezing play teaches optimal shape. Hold whistle during live play. Move players and explain proper structure for spacing, ball position, weak side, etc. Implement improvements.

5. Signal Slide Packages

Slide signals sync defenders reactions. Designate fake hand signals for common slide packages like adjacent, far, crease, etc. Use during live play to cue instant slides.

6. Off-Ball Talk

Coaching off-ball movement improves fluidity. During live play, call out positioning adjustments and cuts for off-ball players. Say “fill”, “cut”, “rotate” etc. Enhance 6v6 awareness.

7. Freeze Clear Packages

Planned clears maximize success. Select designated clear plays like men left/right, face dodge, etc. Execute chosen clear on whistle several times to master timing.

8. Freeze Offense Sets

Walk through offenses ensures precision. Select plays like 1-4-1 umbrella, 2-2-2 stack, etc. Talk through movement and spacing without defense to polish execution.

9. Defensive Signals

Non-verbal cues synchronize defense. Agree on hand signals for slides, crease calls, backside, etc. Use cues during live play to direct defense without offensive awareness.

10. Hot Box Slides

Group defending builds chemistry. Use 3-4 defenders to contain 2 live attackers in small space. Constant loud communication on positioning required to deny space.

11. Call Pick Locations

Announcing screens helps timing. During off-ball play, call out real time picks: “Screen left”, “Pick top right”, etc. Allows teammates to time their cuts.

12. Shot Call Accountability

Owning decisions improves focus. Players call out shot locations before catching and shooting. Review accuracy to optimize decision making.

13. Freeze and Fix

Analyzing mistakes teaches lessons. Freeze live play on errors. Discuss missteps with both teams and correct them. Implement adjustments and improve.

14. Echo Calls

Repeating cues ensures understanding. Add “echo” requirement to all live play calls. Players must repeat back instructions to validate comprehension.

15. Non-Verbal In-Game Signals

Silent communication prevents tipping plays. Devise hand signals for every drill call above. Now use discreetly during live play to cue adjustments without opposition awareness.

Drilling communication techniques will transform you into an on-field coach this season. As skills improve, maintain loud, clear and positive commands during high intensity play. Commit to shaping smarter team habits through talkative leadership!

Conditioning Drills for Endurance

As a new lax season approaches, middies seek to build fitness that powers peak performance. Developing stick skills and IQ certainly helps. But excelling between the lines requires conditioning drills that forge unrelenting endurance.

Ready to become an inexhaustible midfield presence? Then drill these essential stamina builders to never gas out again:

1. End Line to End Line Sprints

Full field running builds a base. Sprint width of field, jog back to recover, repeat continuously. Focus on maintaining form and pace through entire session. Vary between 95 and 100% effort.

2. Sideline Suicides

Burst training develops explosiveness. Sprint 15-25 yards repeatedly with little rest. Emphasize acceleration into sprints. Do sets of 8-15 reps with 1-2 minutes rest between sets.

3. Gassers

Going hard when tired separates middies. Sprint across and back continuously to build lactic acid tolerance. Start with 5×50 yard repeats and progress. Take 1 minute rests.

4. Agility Ladder Drills

Footwork and coordination translate to field. Perform various lateral shuffles, crossovers and hops through ladder. Mix patterns and touches for 10-30 second continuous reps. Rest 1 minute between sets.

5. Pulling Sled Drives

Overloading legs builds strength. Harness up to light sled with ropes. Drive hard for 20 yards, reverse back to start. Do multiple sets of 6-10 reps with focus on constant leg churn.

6. Wall Ball

Full body engagement maximizes workout. Do sets of 10-20 reps throwing ball at wall target and catching ricochet. Incorporate lunges, jumps or squats during every rep.

7. Heavy Sandbag Carries

Total body strength prevents wearing down. Do 100+ yard farmer’s walks with 50-70lb sandbag in each hand. Work down and back continuously without rest.

8. Burnouts

Explosive starts tax energy systems. Set up cones 10+ yards apart. Sprint between, drop to start position, explode to feet and immediate sprint back. Mimic faceoff burst.

9. Weighted Vest Runs

Extra resistance builds leg drive. Wear 10-20lb vest and run mix of full field sprints and shuttle runs. Focus on maintaining form under increased load.

10. Rope Wave Drill

Full rotation power boosts shot speed. Hold rope handle and undulate in circular wave patterns 10+ reps each way. Enhance hips and shoulders joint mobility.

11. Tempo Clear Interval Training

Maintaining pace when tired is key. Sprint down, jog across, sprint back and walk end line. Mimic clearing at high but controlled tempo. Take only 30 sec rest between.

12. Resisted Sprints

Overload for speed gains. Use partner resistance by elastic band or hands on shoulders. Drive hard against tension for timed 30-60 yard sprints. Rest 1 minute between.

13. Weight Room Circuits

Full body strength prevents fatigue. Design total body lifts circuit like pull ups, kettlebell swings, lunges, pushups, box jumps. Do 3 rounds for strength and muscle endurance.

14. Tempo Mile Runs

Long distance base prevents fading. Run timed miles at challenging but controlled pace. Work up to 6-8 mile long runs to build cardio base.

15. Explosive Starts & Transitions

Quick bursts mirror midfield play. Set up cones 5-10 yards apart. Sprint from stop to stop with powerful and quick direction changes. Mimic reacting during live play.

Committing to these conditioning drills will forge the relentless, inexhaustible engine required to dominate the midfield. Train at high intensity and push to your limits – real games will require even more. Outwork everyone with elite fitness to excel in the trenches all season!

Agility Drills for Quickness

As a new lax season clears, middies seek to sharpen agility for dangerous dodging. Developing skills and strength certainly helps. But next-level quickness requires agility drills that build lateral speed and change of direction.

Want to become a blur in space this season? Then master these essential agility fundamentals to explode past defenders:

1. T-Test

Baseline lateral quickness sets the foundation. Set up cones in a T shape 5 yards apart. Sprint from point to point, touching each cone. Work on lateral shuffle and crossover steps. Record time and retest for progress.

2. Pro Agility Shuttle

Maintaining speed through cuts is pivotal. Set cones 5 yards apart in a straight line. Sprint 5 yards, cut left to middle cone, change direction back right past last cone. Emphasize pace through cuts.

3. Ladder Drills

Footwork and coordination translate to dodging. Do carioca, lateral shuffles, and crossovers through ladder. Perform patterns facing both directions. Build multi-directional comfort.

4. Reaction Square Drill

Quick cuts remove defenders leverage. Set up cones in 5 yard square. Start at different cones and sprint to next in pattern. Shuffle or backpedal to work on reacting and redirecting momentum.

5. Directional Explosion Drill

Initiating cuts with speed is key. Set up cones at north, south, east and west. Face center and react to coach’s directional call by exploding to corresponding cone.

6. Bear Crawl Quickness

Whole body coordination boosts agility. Sink hips and crawl forward laterally on hands and feet. Move right, left and backward. Spiderman crawls also build mobility and stability.

7. Jump Cut Plyometrics

Two-footed power enhances lateral ability. Jump side to side over line, alternating feet on each landing. As skill increases, widen stance over time. Build fast multi-direction steps.

8. Hexagon Footwork

Sharpening angles of cuts throws off pursuit. Create a 6 cone hexagon with cones each 5 yards apart. Jump from point to point both clockwise and counter-clockwise.

9. Circle Cutdown Drill

Redirect momentum to lose markers. Jog tight circles then react to coach’s command by exploding out of circle on new path.

10. Mirror Partner Footwork

Recreating moves shapes new neural pathways. Partner up and take turns mirroring each other’s every cut and fake. React and repeat exact footwork.

11. 1-on-1 Reaction Defending

Live defending hones reactive quickness. Pair up and go 1-on-1 dodging and defending in space. Offense initiates cuts and fakes to put pressure on footwork.

12. Hop Scotch Footwork

Whole body pliability boosts agility mechanics. Using a lacrosse ball, hop over it up and back, then side to side using single leg. Swap legs and increase reps.

13. Quick Feet Rope Jump

Rhythmic bounce steps Build explosive steps. Jump rapidly in and out of a rope turned sideways by partner. Keep feet quick.

14. Cone Weaves

Weaving path prevents predictability. Set up staggered cones and weave through at 75% speed. Focus on tight cuts and change of direction around obstacles.

15. Angled Mirror Dodges

Live 1-on-1 enhances reactions. Pair up and take turns dodging at angles on partner while defending. Offense focus on multi-fake, pull back ability.

Committing to these agility drills will transform you into a lateral threat this season. As first step explosiveness improves, perform all drills at maximum game speed. Outwork opponents to gain an edge with elite quickness and dodging ability!