How did lacrosse evolve from ancient rituals to a modern sport. What are the key skills needed to excel in lacrosse. How can players improve their stick handling, footwork, and field awareness. What strategies are essential for offensive and defensive success in lacrosse.
The Rich Heritage of Lacrosse: From Native American Tradition to Modern Sport
Lacrosse, a sport that has captured the hearts of many, boasts a fascinating history that spans centuries. Its roots can be traced back to the Native American tribes of eastern North America, where it was more than just a game – it was a sacred ritual with deep cultural significance.
The Native American version of lacrosse, often called “stickball,” served multiple purposes:
- Conflict resolution
- Healing the sick
- Honoring the Creator
- Physical training for warriors
- Developing hunting skills
These games could last for days and involve hundreds of players on vast fields stretching for miles.
The transition from Native American ritual to modern sport began in the 1800s when European settlers observed and participated in these games. They adapted the rules to align with traditional European sport structures, introducing set game lengths, player positions, and offside rules.
Colleges and universities played a crucial role in lacrosse’s growth as an organized sport, with the first intercollegiate game taking place in 1877 between New York University and Manhattan College. The mid-1900s saw lacrosse gain popularity as a spectator sport, particularly along the East Coast, with professional leagues like the NLL bringing the game to major stadiums and television broadcasts.
Essential Skills for Lacrosse Mastery: Stick Handling, Footwork, and Field Awareness
To excel in lacrosse, players must develop a diverse set of skills. Here are the key areas to focus on:
Stick Skills
Mastering stick skills is fundamental to lacrosse success. This includes:
- Scooping: Picking up ground balls quickly and smoothly
- Cradling: Keeping the ball secure while running
- Passing: Accurately delivering the ball to teammates
- Shooting: Placing shots with power and precision
Continuous repetition is crucial for developing these skills. Focus on accuracy, power, and quickness in handling the ball.
Footwork
Proper footwork is essential for both offensive and defensive play. Key aspects include:
- Quick direction changes
- Efficient dodging techniques
- Maintaining balance while running with the stick
- Defensive positioning and lateral movement
Agility drills and footwork-specific exercises can greatly improve a player’s mobility on the field.
Field Awareness
Understanding the flow of the game and anticipating plays is critical. To enhance field awareness:
- Study game footage to recognize patterns and strategies
- Practice scanning the field while maintaining possession
- Communicate constantly with teammates
- Learn to read defensive formations and offensive movements
Developing strong field awareness can give players a significant advantage in game situations.
Offensive Strategies: Unlocking Scoring Potential in Lacrosse
Effective offensive play in lacrosse requires a combination of individual skill and team coordination. Here are some key strategies to implement:
Ball Movement
Quick and accurate passing is the foundation of a strong offense. How can teams improve their ball movement?
- Practice one-touch passing drills
- Develop non-verbal communication cues
- Emphasize off-ball movement to create passing lanes
- Utilize pick and roll plays to create mismatches
By keeping the ball moving, teams can create scoring opportunities and keep the defense off-balance.
Dodging Techniques
Individual dodging skills can break down defenses and create scoring chances. What are some effective dodging techniques?
- Split dodge: Quickly switching hands to change direction
- Roll dodge: Using your body to shield the ball while changing direction
- Face dodge: Faking a pass to freeze the defender
- Bull dodge: Using strength to power through a defender
Mastering these dodges and knowing when to use them can make a player a formidable offensive threat.
Shot Selection
Choosing the right shot in different situations is crucial for offensive success. How can players improve their shot selection?
- Practice shooting from various angles and distances
- Learn to recognize goalkeeper tendencies
- Develop quick release shots for tight spaces
- Work on shot fakes to create better opportunities
Smart shot selection can significantly increase scoring efficiency and keep the offense unpredictable.
Defensive Dominance: Strategies for Shutting Down Opposing Offenses
A strong defense is often the key to winning lacrosse games. Here are some strategies to improve defensive play:
Positioning
Proper defensive positioning can neutralize offensive threats. What are the key aspects of good defensive positioning?
- Maintaining a low, balanced stance
- Keeping the stick in the passing lanes
- Positioning between the ball and the goal
- Communicating with teammates to coordinate coverage
By mastering these fundamentals, defenders can make it difficult for attackers to find scoring opportunities.
Sliding and Recovery
Effective sliding and recovery are crucial for team defense. How can teams improve their sliding and recovery?
- Practice quick recognition of when to slide
- Develop clear communication protocols for slides
- Work on rapid recovery to original defensive assignments
- Implement zone defense concepts to support sliding
A well-coordinated sliding defense can neutralize even the most potent offenses.
Takeaway Checks
Defensive checks can disrupt offensive flow and create turnovers. What are some effective takeaway checks?
- Poke check: Jabbing at the opponent’s stick to dislodge the ball
- Slap check: Striking the opponent’s stick or gloves to cause a turnover
- Lift check: Lifting the opponent’s stick to disrupt cradling
- Trail check: Checking from behind while chasing an opponent
Mastering these checks and knowing when to use them can make a defender a formidable presence on the field.
Goaltending Excellence: The Last Line of Defense in Lacrosse
Goalkeepers play a crucial role in lacrosse, often serving as the difference between victory and defeat. Here are key aspects of goaltending excellence:
Positioning and Angles
Proper positioning is fundamental to successful goaltending. How can goalkeepers improve their positioning?
- Practice arc play to cover the most net possible
- Work on quick lateral movements to adjust to shot angles
- Develop a strong understanding of shooting tendencies from different field positions
- Use the stick and body to cut down shooting angles
By mastering positioning, goalkeepers can make saves seem effortless and frustrate opposing shooters.
Save Techniques
Various save techniques are needed to stop different types of shots. What are some essential save techniques for lacrosse goalkeepers?
- Step save: Moving towards the ball to cut down the angle
- Cross-body save: Using the opposite hand to make saves on the off-stick side
- Kick save: Using the legs to stop low shots
- Reaction save: Quick reflexes to stop close-range shots
Practicing these techniques regularly can help goalkeepers handle a wide variety of shot types effectively.
Clearing and Communication
Goalkeepers play a vital role in initiating the offense after a save. How can goalkeepers improve their clearing and communication skills?
- Develop strong outlet passing skills
- Practice quick decision-making for clears
- Work on vocal communication to organize the defense
- Learn to read the field and identify open teammates for long clears
Effective clearing and communication can turn defensive stops into offensive opportunities, giving the team a significant advantage.
Physical Conditioning for Lacrosse: Building Endurance, Speed, and Strength
The physical demands of lacrosse require players to be in top condition. Here are key areas of focus for lacrosse-specific conditioning:
Endurance Training
Lacrosse requires sustained effort throughout the game. How can players improve their endurance?
- Incorporate interval training into workouts
- Practice game-like scenarios with minimal rest
- Engage in cross-training activities like swimming or cycling
- Gradually increase the duration and intensity of training sessions
Building strong endurance allows players to maintain peak performance throughout the game, even in the crucial final minutes.
Speed and Agility
Quick movements and direction changes are essential in lacrosse. What exercises can improve speed and agility?
- Shuttle runs and cone drills
- Plyometric exercises like box jumps and lateral bounds
- Agility ladder drills
- Sprint training with varying distances
Enhancing speed and agility can give players a significant advantage in both offensive and defensive situations.
Strength Training
Upper and lower body strength is crucial for various aspects of lacrosse. How can players develop lacrosse-specific strength?
- Implement a well-rounded weightlifting program
- Focus on compound movements like squats, deadlifts, and presses
- Incorporate medicine ball exercises for rotational power
- Use resistance band training for stick handling strength
A strong body can improve shot power, checking ability, and overall durability throughout the season.
Mental Preparation: Developing the Winning Mindset for Lacrosse Success
The mental aspect of lacrosse is often overlooked but can be the difference between good and great players. Here are key areas to focus on for mental preparation:
Visualization Techniques
Visualization can improve performance and confidence. How can players effectively use visualization?
- Mentally rehearse game situations and successful outcomes
- Visualize perfect execution of skills and plays
- Use visualization to prepare for high-pressure moments
- Incorporate all senses into the visualization process
Regular visualization practice can lead to improved on-field performance and decision-making.
Focus and Concentration
Maintaining focus throughout the game is crucial. What techniques can help players improve their concentration?
- Practice mindfulness and meditation
- Develop pre-game routines to center the mind
- Use cue words or phrases to refocus during games
- Work on blocking out distractions during practice
Strong focus and concentration allow players to perform at their best, even in high-pressure situations.
Emotional Control
Managing emotions is essential in the fast-paced, physical game of lacrosse. How can players develop better emotional control?
- Practice deep breathing techniques
- Learn to reframe negative thoughts into positive ones
- Develop strategies for handling frustration and setbacks
- Work with a sports psychologist to address specific mental challenges
Mastering emotional control can help players maintain composure and make better decisions throughout the game.
By focusing on these key areas – from stick skills and strategies to physical conditioning and mental preparation – players can significantly elevate their lacrosse game. Remember, consistent practice and a commitment to improvement are essential for mastering the intricate skills and strategies of this fast-paced sport. Whether you’re a beginner looking to build a strong foundation or an experienced player aiming to refine your skills, dedicating time to these aspects of lacrosse will help you become a more complete and effective player on the field.
The Origins of Lacrosse – How This Ancient Game Evolved into a Modern Sport
Lacrosse is one of the fastest growing sports in North America, with participation numbers steadily rising each year. But lacrosse is far more than just a modern sport – it has origins dating back centuries as a sacred game played by Native American tribes. Understanding the origins and evolution of lacrosse provides insight into the rich cultural heritage behind this fast-paced game.
Lacrosse as a Native American Tradition
Lacrosse originated with Native American tribes in eastern North America as early as the 12th century. Native American lacrosse, sometimes referred to as “stickball,” was much more than just a game – it carried deep cultural and spiritual significance. Lacrosse was seen as a way to resolve conflicts, heal the sick, and honor the Creator. Some tribes played lacrosse games that lasted days and involved hundreds of players on massive playing fields that stretched for miles.
The evolution of the lacrosse stick itself also has Native American origins. Tribes crafted sticks from wood and leather to create pouches and netting for catching and throwing the ball. Stick design varied across tribes depending on regional differences and player preferences. Lacrosse stick innovation and style formed a core part of Native American tradition and artistry.
Beyond its important cultural role, lacrosse also served practical functions for Native American tribes. Lacrosse games helped warriors keep fit and prepare for battle through vigorous physical activity. The games also helped train coordination, endurance, and hunting skills that were useful in daily life. Lacrosse truly was an extension of Native American life and customs.
Lacrosse Adapted as a Modern Sport
How did lacrosse make the transition from a Native American ritual to a modern sport? The shift began when European settlers in America observed and participated in Native American lacrosse games in the 1800s. White settlers adopted lacrosse but transformed the rules to align with a more traditional European sport structure. This included set game lengths, player positions, offsides rules, and other conventions seen in sports like hockey and soccer.
Colleges and universities began organizing lacrosse clubs and intramural games in the late 1800s, helping spur its growth as an organized sport. The first intercollegiate lacrosse game was played between New York University and Manhattan College in 1877. Around this time, lacrosse sticks evolved from Native American handcrafted wooden sticks to mass-produced synthetic heads and shafts – increasing accessibility and participation.
But lacrosse found its real foothold as a popular spectator sport in the mid-1900s, particularly along the East Coast. Professional leagues like the NLL brought lacrosse to major stadiums and television broadcasts. Iconic lacrosse stars like Jim Brown carried the game into the national spotlight. From its Native American origins, lacrosse has rapidly evolved into a major professional and college sport.
The Modern Lacrosse Landscape
Today, lacrosse continues to experience surging growth at all levels. Youth, high school, college, professional – lacrosse participation is booming across the board. Technology has enhanced lacrosse equipment and broadcast quality, further driving interest.
Still, modern lacrosse faces some challenges. While participation is rising, athletes and fans remain concentrated in traditional lacrosse hotspots like the Northeast, mid-Atlantic, and Upper Midwest. Gaining exposure in other regions presents growth opportunities. Cost and access to equipment also poses a hurdle for further expansion.
But lacrosse enthusiasts see tremendous potential as the sport continues to build momentum. With its unique blend of speed, finesse, physicality and high scoring, lacrosse has carved out a distinctive niche in the American sports world. The origins of lacrosse reveal a game deeply rooted in Native American history transformed by the tests of time. This rich heritage lives on as lacrosse continues to thrive and evolve as a modern sport.
Looking to Grow Your Lacrosse Skills This Season? Learn the Inner Workings of This Fast-Paced Sport:
If you’re looking to take your lacrosse game to the next level, it’s important to fully understand the intricacies of the sport. Lacrosse may seem straightforward on the surface, but there are subtle complexities and strategies that make skilled lacrosse players stand out on the field.
Here are some key areas to focus on as you train to become a well-rounded lacrosse athlete:
- Stick skills – Mastering scooping, cradling, passing and shooting requires continuous repetition. Work on accuracy, power and quickness in handling the ball.
- Footwork – Proper lacrosse footwork lets you maneuver the field while maintaining balance and athletic stance. Concentrate on changes of direction, deceleration, jab steps and more.
- Field awareness – Great lacrosse IQ means understanding field position, opponent and teammate movement, and game situations. Study tactics and defensive schemes.
- Physical abilities – Lacrosse requires tremendous all-around athleticism. Build your speed, coordination, endurance and explosiveness through sprint work, plyometrics and conditioning drills.
- Technical proficiency – Hone the nuances of your position by mastering skills like picks, screens, draws and breakaways. Repetition is key.
- Game experience – Nothing replicates live game action. Seek out summer league teams, camps, tournaments and as much competitive play as possible.
But skill development is only part of the equation. You also need to understand how elite lacrosse players prepare their bodies and minds:
- Proper gear like protective pads, gloves and helmets prevents injuries and optimizes performance.
- Dynamic warmups activate muscles while reducing injury risk compared to static stretching.
- Cross-training with swimming, yoga, plyometrics or other sports builds athleticism.
- Good nutrition provides the fuel for energy on the field and recovery after workouts.
- Rest days are crucial – lacrosse is extremely taxing on the body.
- Mental preparation establishes focus, intensity and confidence before competition.
Mastering the tactical, technical and physical realms of lacrosse takes diligence and determination. But the payoff is having your skills fine-tuned and ready to shine on game days. Keep at it, and enjoy watching your hard work translate into lacrosse success this season!
Lacrosse Equipment 101 – Sticks, Pads, Helmets & More
As the fastest game on two feet, lacrosse demands the right gear to master its speed and physicality. Understanding lacrosse equipment helps you maximize safety and performance on the field. Whether you’re new to the sport or a seasoned veteran, a refresher on equipment basics is always helpful.
Let’s break down the essential lacrosse gear at each position and explore how technology keeps improving the equipment behind this rapidly growing sport.
Sticks – The Centerpiece of the Gear
The lacrosse stick is the central piece of equipment for any player. Sticks consist of a molded head attached to a metal shaft. Attack and midfield sticks have narrower heads for handling and quick passing, while wider heads on defense help scoop up ground balls.
Stick technology has advanced dramatically in recent years. Materials like titanium alloys and high-grade plastics increase durability while reducing weight. New head shapes and stringing patterns improve ball control. Stick customization lets players dial in their perfect setup.
But proper stringing remains an art form. Experienced stringers still handcraft sticks for optimal throwing, catching and shooting. As with a golf club or baseball glove, every lacrosse player’s stick becomes an extension of themselves on the field.
Pads & Gloves for Protection
Despite misconceptions, lacrosse players wear significant protective padding and guards.
Arm pads cushion checks and falls, while rib pads add chest protection. Shoulder pads have enlarged caps to deflect shots. Specialized gloves improve grip while shielding hands from slashes and stings.
Advances in lightweight foams and ventilated materials make pads more breathable and maneuverable than ever. Women’s lacrosse gear places even greater emphasis on maximum protection due to lack of body contact rules.
Helmets & Mouthguards for Safety
Lacrosse helmets consist of a hard shell cover combined with interior padding for impact absorption. Facemasks attach to the shell to protect the face.
Helmet makers incorporate dual-density foams, air-capsule padding and other innovations for increased concussion resistance. Redesigned facemasks improve vision and ventilation. Girls’ lacrosse helmets add extra protection around the ears.
Mouthguards complete the protective package by safeguarding teeth and jaws. Custom dental mouthguards offer the best fit and protection. Advanced materials provide breathability along with impact absorption.
Footwear Built for Speed and Traction
Footwear rounds out the lacrosse gear ensemble. While soccer-style cleats were once common, most players now wear specialized lacrosse cleats. These shoes feature a low cut for mobility along with cleats positioned for lateral traction.
Synthetic leather uppers supply durability and breathability. Advanced cleat patterns and shapes provide multidirectional grip for sprinting, cutting and quick changes of direction.
For goalies, ankle support and lateral stability are bigger factors. Some opt for mid-cut lacrosse boots with additional ankle padding.
Bringing It All Together on the Field
Uniting all the gear elements together, lacrosse equipment allows players to perform at their peak on game days. Sticks become deadly shooting and passing weapons. Pads absorb crushing hits across the field. Helmets and mouthguards prevent serious injuries. And cleats grip the turf for explosive acceleration.
Young athletes just starting out get the same protective benefits while learning fundamentals. Ultimately, lacrosse gear gives players the confidence and safety to play all out with speed, aggression and passion – the true essence of this action-packed sport.
When suited up in modern lacrosse equipment, today’s athletes can push their game to new heights. The right gear supports the skills and competitiveness that make lacrosse an exhilarating spectacle for fans and a lifelong passion for so many players around the globe.
Looking to Grow Your Lacrosse Skills This Season? Learn the Inner Workings of This Fast-Paced Sport:
If you’re looking to take your lacrosse game to the next level, it’s important to fully understand the intricacies of the sport. Lacrosse may seem straightforward on the surface, but there are subtle complexities and strategies that make skilled lacrosse players stand out on the field.
Here are some key areas to focus on as you train to become a well-rounded lacrosse athlete:
- Stick skills – Mastering scooping, cradling, passing and shooting requires continuous repetition. Work on accuracy, power and quickness in handling the ball.
- Footwork – Proper lacrosse footwork lets you maneuver the field while maintaining balance and athletic stance. Concentrate on changes of direction, deceleration, jab steps and more.
- Field awareness – Great lacrosse IQ means understanding field position, opponent and teammate movement, and game situations. Study tactics and defensive schemes.
- Physical abilities – Lacrosse requires tremendous all-around athleticism. Build your speed, coordination, endurance and explosiveness through sprint work, plyometrics and conditioning drills.
- Technical proficiency – Hone the nuances of your position by mastering skills like picks, screens, draws and breakaways. Repetition is key.
- Game experience – Nothing replicates live game action. Seek out summer league teams, camps, tournaments and as much competitive play as possible.
But skill development is only part of the equation. You also need to understand how elite lacrosse players prepare their bodies and minds:
- Proper gear like protective pads, gloves and helmets prevents injuries and optimizes performance.
- Dynamic warmups activate muscles while reducing injury risk compared to static stretching.
- Cross-training with swimming, yoga, plyometrics or other sports builds athleticism.
- Good nutrition provides the fuel for energy on the field and recovery after workouts.
- Rest days are crucial – lacrosse is extremely taxing on the body.
- Mental preparation establishes focus, intensity and confidence before competition.
Mastering the tactical, technical and physical realms of lacrosse takes diligence and determination. But the payoff is having your skills fine-tuned and ready to shine on game days. Keep at it, and enjoy watching your hard work translate into lacrosse success this season!
Positions on a Lacrosse Team & Their Roles
Lacrosse teams feature a variety of positions, each with specialized skills and responsibilities. Understanding the roles of each lacrosse position provides insights into how teams function cohesively on the field.
Let’s break down the key positions in men’s and women’s lacrosse and what makes them integral to a team’s success.
Men’s Lacrosse Positions
Men’s lacrosse positions fall into three main categories – attack, midfield and defense. Goalies fill their own unique role.
Attackmen wield sticks with the tightest head stringing for superb ball control. They set up around the opponent’s goal crease and focus on scoring through dodges, screens and quick passing plays. Precision shooting and playmaking abilities are critical for the attack position.
Midfielders cover the entire length of the field. They must balance offensive skills with solid defense and conditioning to run box-to-box. The midfielder position requires outstanding athletic versatility. Faceoff specialists reside in the midfield as well.
Defensemen apply physicality and positioning to guard their goal. They neutralize dodges, intercept passes, force turnovers and outlets the ball in transition. A mix of size, speed, toughness and communication makes for an elite defenseman.
The goalie acts as the last line of defense using their stick and body to stop shots. Goalies must also effectively clear loose balls and start transitions with accurate outlet passes. Fast reflexes, courage and mental toughness are vital goalie traits.
Women’s Lacrosse Positions
Women’s lacrosse also consists of attackers, midfielders, defenders and goalies. But some modifications exist due to different rules.
Attackers in women’s lacrosse can’t enter the 8-meter arc around the goal. So they facilitate scoring through feeding and screens rather than shooting themselves. Ball movement and vision are paramount for female attackers.
Midfielders in women’s lacrosse have similar transition duties to the men’s game. But non-contact rules put a greater emphasis on stick checking. Agility and footwork shine in the women’s midfield.
Defense in women’s lacrosse revolves around positioning, communication and forcing turnovers with checks to the stick. Physical jockeying seen in men’s lacrosse is prohibited, so body position is vital for defenders.
Women’s goalies wear full padding since the 8-meter arc prevents most body contact. Greater reliance on stick saves highlights hand-eye coordination and technique in women’s goalies.
Specialized Roles Across Positions
Beyond the main positions, lacrosse teams have additional specialized roles:
- Faceoff specialists handle draws to start and restart play after goals.
- Placekickers sub in to take free position shots near goal.
- Man-up/man-down units apply tactics during penalty situations.
- Clearing midfielders quickly advance the ball upfield.
- Fast break attackers spring counterattacks after turnovers.
Coaches may slot players into multiple positions depending on their skill sets. Versatility expands a coach’s strategic options and matchup opportunities.
United Across Positions for Team Success
While every position carries unique skills and responsibilities, lacrosse remains a team game. Attacks, midfielders, defenders and goalies all must work cohesively towards a unified purpose – outscoring their opponent.
Smooth interchange between attack, midfield and defense builds flow in transition. Crisp passing links all areas of the field into a single offensive unit. Sliding and on-ball pressure binds defenders together. Goalies act as quarterbacks starting the breakout.
Specialization by position allows each player to hone their full potential. But connecting across positions as a team creates the real magic that makes lacrosse such an exhilarating team sport.
Looking to Grow Your Lacrosse Skills This Season? Learn the Inner Workings of This Fast-Paced Sport:
If you’re looking to take your lacrosse game to the next level, it’s important to fully understand the intricacies of the sport. Lacrosse may seem straightforward on the surface, but there are subtle complexities and strategies that make skilled lacrosse players stand out on the field.
Here are some key areas to focus on as you train to become a well-rounded lacrosse athlete:
- Stick skills – Mastering scooping, cradling, passing and shooting requires continuous repetition. Work on accuracy, power and quickness in handling the ball.
- Footwork – Proper lacrosse footwork lets you maneuver the field while maintaining balance and athletic stance. Concentrate on changes of direction, deceleration, jab steps and more.
- Field awareness – Great lacrosse IQ means understanding field position, opponent and teammate movement, and game situations. Study tactics and defensive schemes.
- Physical abilities – Lacrosse requires tremendous all-around athleticism. Build your speed, coordination, endurance and explosiveness through sprint work, plyometrics and conditioning drills.
- Technical proficiency – Hone the nuances of your position by mastering skills like picks, screens, draws and breakaways. Repetition is key.
- Game experience – Nothing replicates live game action. Seek out summer league teams, camps, tournaments and as much competitive play as possible.
But skill development is only part of the equation. You also need to understand how elite lacrosse players prepare their bodies and minds:
- Proper gear like protective pads, gloves and helmets prevents injuries and optimizes performance.
- Dynamic warmups activate muscles while reducing injury risk compared to static stretching.
- Cross-training with swimming, yoga, plyometrics or other sports builds athleticism.
- Good nutrition provides the fuel for energy on the field and recovery after workouts.
- Rest days are crucial – lacrosse is extremely taxing on the body.
- Mental preparation establishes focus, intensity and confidence before competition.
Mastering the tactical, technical and physical realms of lacrosse takes diligence and determination. But the payoff is having your skills fine-tuned and ready to shine on game days. Keep at it, and enjoy watching your hard work translate into lacrosse success this season!
Lacrosse Field Dimensions & Layout – The Home of All the Action
The field is the stage where lacrosse players showcase their skills. Understanding lacrosse field dimensions and markings provides insights into the design behind the game.
Let’s take a deep dive into the playing surface that powers this fast-paced sport at all levels.
Men’s Lacrosse Field Dimensions
Official men’s lacrosse fields measure 110 yards long by 60 yards wide. The playing surface should be flat and free of obstructions that could affect play.
Other field dimension requirements in men’s lacrosse:
- 6′ x 6′ goals centered inside 9′ diameter creases at each end
- A box extending 27 feet around each crease
- Midfield line and two wing lines 30 yards from each goal
- A 10-yard distance between wing lines for faceoffs
- Restraining lines 20 yards upfield from each goal line
- A 12-foot arc and fan-shaped sprint area for draws
Additionally, the men’s lacrosse field has a timer on each endline along with interchange/special substitution areas. Coaches and players occupy the bench spaces along the sideline between the 30-yard lines.
Women’s Lacrosse Field Dimensions
At 120-140 yards lengthwise and 70-90 yards widthwise, women’s lacrosse fields have slightly more variable dimensions. But the same overall shape and zone markings apply.
Key differences in women’s lacrosse field layout:
- An 8-meter arc surrounding each goal crease
- No wing-line boxes surrounding the crease
- A protected stick check zone above the goal line
- A lane line separating the draw circle into halves
Additionally, women’s fields feature a team bench area, coaches area, timer’s table and team substitution areas just like the men’s game.
Field Surface Material
Natural grass remains the preferred playing surface for lacrosse whenever possible. Well-maintained grass optimizes traction and minimizes friction for accelerating, cutting and stick play.
But synthetic turf fields have grown in popularity due to lower maintenance costs and greater durability. Important turf qualities include adequate padding, turf fibers that resist matting and infill that mimics natural soil for stability.
Indoor lacrosse is also played during winter months. Box lacrosse matches take place on artificial turf inside ice hockey arenas.
Maximizing the Playing Space
Understanding how to leverage the entire lacrosse field provides strategic advantages. For example:
- Transition offense generates goals before the defense sets up.
- Inverting the offense moves the ball behind the cage to unlock new passing angles.
- Cutting across the middle opens seams in zone defenses.
- Picking along the sidelines and crease area frees up shooters.
- Overloading one side of the field creates numerical mismatches.
Mastering full-field awareness – including dimensions, markings, and open spaces – elevates on-field lacrosse IQ to an art form.
Home Field at Every Level
Whether it’s a local high school game or NCAA championship, the lacrosse field brings out the sport’s best. Generations of players have risked life and limb diving after loose balls, laying out checks and scoring thrilling goals on fields across North America.
The field is where legends are made, dynasties are built, and lacrosse memories last a lifetime. The next time you step between the lines, take a moment to appreciate the playing surface that makes it all possible.
Looking to Grow Your Lacrosse Skills This Season? Learn the Inner Workings of This Fast-Paced Sport:
If you’re looking to take your lacrosse game to the next level, it’s important to fully understand the intricacies of the sport. Lacrosse may seem straightforward on the surface, but there are subtle complexities and strategies that make skilled lacrosse players stand out on the field.
Here are some key areas to focus on as you train to become a well-rounded lacrosse athlete:
- Stick skills – Mastering scooping, cradling, passing and shooting requires continuous repetition. Work on accuracy, power and quickness in handling the ball.
- Footwork – Proper lacrosse footwork lets you maneuver the field while maintaining balance and athletic stance. Concentrate on changes of direction, deceleration, jab steps and more.
- Field awareness – Great lacrosse IQ means understanding field position, opponent and teammate movement, and game situations. Study tactics and defensive schemes.
- Physical abilities – Lacrosse requires tremendous all-around athleticism. Build your speed, coordination, endurance and explosiveness through sprint work, plyometrics and conditioning drills.
- Technical proficiency – Hone the nuances of your position by mastering skills like picks, screens, draws and breakaways. Repetition is key.
- Game experience – Nothing replicates live game action. Seek out summer league teams, camps, tournaments and as much competitive play as possible.
But skill development is only part of the equation. You also need to understand how elite lacrosse players prepare their bodies and minds:
- Proper gear like protective pads, gloves and helmets prevents injuries and optimizes performance.
- Dynamic warmups activate muscles while reducing injury risk compared to static stretching.
- Cross-training with swimming, yoga, plyometrics or other sports builds athleticism.
- Good nutrition provides the fuel for energy on the field and recovery after workouts.
- Rest days are crucial – lacrosse is extremely taxing on the body.
- Mental preparation establishes focus, intensity and confidence before competition.
Mastering the tactical, technical and physical realms of lacrosse takes diligence and determination. But the payoff is having your skills fine-tuned and ready to shine on game days. Keep at it, and enjoy watching your hard work translate into lacrosse success this season!
How Points Are Scored in Lacrosse – Goals, Assists & More
Putting the ball in the back of the net is the ultimate objective in lacrosse. Understanding the various scoring methods rewards players for an array of offensive skills.
Let’s break down all the ways lacrosse players light up the scoreboard for their team.
Goals
Goals are the primary source of points in a lacrosse game. Any offensive player can score by shooting the ball into the 6×6 foot goal with their stick. Men’s lacrosse goals feature a typical hockey-style net while women’s goals use laces or netting.
Goals occur through a variety of tactics like quick-sticking from close range, catching and shooting on the run, or winding up and ripping from a distance. Creativity and deception are hallmarks of talented goal scorers.
In women’s lacrosse, only the two attack wings are permitted inside the 8-meter arc to shoot. So goals often come off feeds from behind the play.
Assists
Lacrosse also awards offensive points for assists – passing the ball to a teammate who then scores a goal without having to evade a defender. Precise passing to find openings in the defense leads to high assist totals.
Quick ball movement, screens and two-man games with cutters all create assist opportunities. Elite lacrosse offenses feature a balance of prolific goal scorers and crafty playmakers.
Free Position Shots
Awarded after certain fouls, free position shots place the shooter on the 8-meter arc with all other players 4 meters behind. Free position goals occur when the shooter beats the goalie from this setup.
Players with powerful and accurate shooting excel at converting free position chances. These goals provide a scoring boost from set plays.
Penalty Shots
In women’s lacrosse, obstructing a player with a ‘bracketed’ advantage off a foul leads to a penalty shot. The shooter begins play 5 meters from goal without a defender.
Penalty shots test elite shooting precision under pressure. Netting penalty shot goals provides a true scoring lift.
Other Scoring Scenarios
Additional ways goals occur in lacrosse:
- Own goals off unlucky deflections or misplays into a team’s own net.
- Scored balls stuck inside the goal counts if confirmed.
- Shot clock violation goals if the ball passes through the plane.
- Faceoff fast break goals scored immediately off the draw.
Lacrosse teams will take goals however they can get them! Hustle, determination and field awareness all contribute.
Two-, Three- and Four-Point Goals
While most goals are worth one point, shots from extended distance carry bonus scoring value.
In men’s lacrosse, two-point goals come from beyond the restraining arcs up top. Three-point goals are extremely rare, occurring from midfield or beyond.
Women’s lacrosse also awards four points for shots taken beyond the 8-meter arc on either side of the draw circle. These add excitement.
Lighting the Scoreboard as a Team
While attackers finish the scoring plays, goals require the entire lacrosse offense working in sync. Midfield transition, crisp passing, screens, ball movement and draw controls all feed into scoring opportunities.
Goals also initiate from defensive turnovers and strong goalie outlet passes. Offensive and defensive players unite to fuel scoring output.
At the final horn, the team with more hard-earned goals wins. Making the extra pass for goals within the flow of lacrosse’s fast action and teamwork – that’s a winning formula.
Looking to Grow Your Lacrosse Skills This Season? Learn the Inner Workings of This Fast-Paced Sport:
If you’re looking to take your lacrosse game to the next level, it’s important to fully understand the intricacies of the sport. Lacrosse may seem straightforward on the surface, but there are subtle complexities and strategies that make skilled lacrosse players stand out on the field.
Here are some key areas to focus on as you train to become a well-rounded lacrosse athlete:
- Stick skills – Mastering scooping, cradling, passing and shooting requires continuous repetition. Work on accuracy, power and quickness in handling the ball.
- Footwork – Proper lacrosse footwork lets you maneuver the field while maintaining balance and athletic stance. Concentrate on changes of direction, deceleration, jab steps and more.
- Field awareness – Great lacrosse IQ means understanding field position, opponent and teammate movement, and game situations. Study tactics and defensive schemes.
- Physical abilities – Lacrosse requires tremendous all-around athleticism. Build your speed, coordination, endurance and explosiveness through sprint work, plyometrics and conditioning drills.
- Technical proficiency – Hone the nuances of your position by mastering skills like picks, screens, draws and breakaways. Repetition is key.
- Game experience – Nothing replicates live game action. Seek out summer league teams, camps, tournaments and as much competitive play as possible.
But skill development is only part of the equation. You also need to understand how elite lacrosse players prepare their bodies and minds:
- Proper gear like protective pads, gloves and helmets prevents injuries and optimizes performance.
- Dynamic warmups activate muscles while reducing injury risk compared to static stretching.
- Cross-training with swimming, yoga, plyometrics or other sports builds athleticism.
- Good nutrition provides the fuel for energy on the field and recovery after workouts.
- Rest days are crucial – lacrosse is extremely taxing on the body.
- Mental preparation establishes focus, intensity and confidence before competition.
Mastering the tactical, technical and physical realms of lacrosse takes diligence and determination. But the payoff is having your skills fine-tuned and ready to shine on game days. Keep at it, and enjoy watching your hard work translate into lacrosse success this season!
Common Lacrosse Plays & Strategies to Master
Implementing go-to lacrosse plays at key moments can generate goals and victories. Mastering both strategic principles and tactical plays unlocks a team’s full potential.
Let’s explore some of the top offensive and defensive schemes that form a core part of the lacrosse playbook.
Offensive Strategies
Successful lacrosse offenses blend structure with creativity and chemistry. Top strategic concepts include:
- Ball movement – Quick passing disorients defenses and creates seams.
- Inverting behind the net – Opens new throwing angles.
- Picking near the crease – Freeds up shooters with legal screens.
- Cutting through the middle – Keeps the defense honest.
- Overloading one side – Generates numerical mismatches.
- Transition offense – Catching defenders off guard.
Within this framework, players improvise off each other using screens, cuts and give-and-goes. Pressure offense takes shape from the ground up.
Defensive Strategies
Team defense prevents scoring through continuous communication and coordination. Key approaches include:
- Sliding to help on-ball defenders – Closes driving lanes.
- Boxing out on shots – Limits rebounds.
- Double-teaming dodgers – Forces them to pass.
- On-ball pressure – Reduces passing options.
- Force side defense – Dictates play direction.
- Packing in around the crease – Eliminates high percentage shots.
Rotating as a unit while contesting every pass and shot heightens defensive effectiveness. Off-ball positioning supports on-ball denial.
Bread & Butter Offensive Plays
Every offense has go-to plays to create goals. Top lacrosse set plays include:
- The pick play – Double picks near the goal free up shooters.
- The two-man game – Interior passes between cutters.
- Wing dodge and dump – Attackers dodge from up top to feed.
- Faceoff fast break – Sprinting downfield off the draw.
- Alley dodge and roll – Creating isolation off the pick.
Precision timing and repetition build quick hitter goals within the flow of the offense.
Bread & Butter Defensive Plays
Reliable lacrosse defensive tactics counter opponent scoring plays:
- The lock-and-trail – Following behind ball carriers.
- The adjacent slide – Next defender rotates over.
- Off-ball switches on picks – Maintains matchups.
- Zone defense – Concede perimeter shots from low percentage areas.
- Junk defense – Mixing defenses to keep offenses guessing.
Defense is about positioning, communication and contesting every inch. Mastering basic defensive techniques establishes a solid foundation.
Next-Level Lacrosse Strategy
As players progress, lacrosse IQ expands to include advanced tactics:
- Two-man games behind the cage to open cutters
- Quick ball rotation to shift and bait defenses
- Designed faceoff plays to free up midfielders
- Fast breaks generated through precise outlet passing
- Disguising defensive looks until the shot clock winds down
Absorbing these strategic concepts over time improves on-field recognition and decision making.
Looking to Grow Your Lacrosse Skills This Season? Learn the Inner Workings of This Fast-Paced Sport:
If you’re looking to take your lacrosse game to the next level, it’s important to fully understand the intricacies of the sport. Lacrosse may seem straightforward on the surface, but there are subtle complexities and strategies that make skilled lacrosse players stand out on the field.
Here are some key areas to focus on as you train to become a well-rounded lacrosse athlete:
- Stick skills – Mastering scooping, cradling, passing and shooting requires continuous repetition. Work on accuracy, power and quickness in handling the ball.
- Footwork – Proper lacrosse footwork lets you maneuver the field while maintaining balance and athletic stance. Concentrate on changes of direction, deceleration, jab steps and more.
- Field awareness – Great lacrosse IQ means understanding field position, opponent and teammate movement, and game situations. Study tactics and defensive schemes.
- Physical abilities – Lacrosse requires tremendous all-around athleticism. Build your speed, coordination, endurance and explosiveness through sprint work, plyometrics and conditioning drills.
- Technical proficiency – Hone the nuances of your position by mastering skills like picks, screens, draws and breakaways. Repetition is key.
- Game experience – Nothing replicates live game action. Seek out summer league teams, camps, tournaments and as much competitive play as possible.
But skill development is only part of the equation. You also need to understand how elite lacrosse players prepare their bodies and minds:
- Proper gear like protective pads, gloves and helmets prevents injuries and optimizes performance.
- Dynamic warmups activate muscles while reducing injury risk compared to static stretching.
- Cross-training with swimming, yoga, plyometrics or other sports builds athleticism.
- Good nutrition provides the fuel for energy on the field and recovery after workouts.
- Rest days are crucial – lacrosse is extremely taxing on the body.
- Mental preparation establishes focus, intensity and confidence before competition.
Mastering the tactical, technical and physical realms of lacrosse takes diligence and determination. But the payoff is having your skills fine-tuned and ready to shine on game days. Keep at it, and enjoy watching your hard work translate into lacrosse success this season!
Essential Lacrosse Skills to Develop – Cradling, Shooting & Dodging
Lacrosse greatness stems from mastering the sport’s fundamental techniques. Focusing on core lacrosse skills elevates on-field abilities across all positions.
Let’s examine the key skills that form the foundation of excelling in this fast-paced game.
Cradling
Cradling involves moving the stick in a constant motion to maintain control of the ball. Players cradle while running, evading defenders, looking to pass or preparing to shoot.
Cradling provides security, fluidity and momentum for advancing the ball upfield. Varying cradle speeds and hand positions layers in deception. Developing a dynamic cradle through extensive stick work drills establishes on-ball confidence.
Scooping
Scooping ground balls quickly transitions possession from defense to offense. Approaching ground balls at full sprint before scooping in one fluid motion is ideal.
Keep your stick flat and pointed down, getting the head just under the ball. Let the stick’s momentum pop the ball into the pocket. Scooping technique secures 50/50 balls.
Passing
Precise passing moves the ball around the field at high speed to find openings in the defense. Quick, accurate passes foil defenders reacting to the ball movement.
Focus on transferring weight forward through the stick on passes for velocity. Point the stick head at the target and step towards it. Passing dynamism advances the offense.
Shooting
Shooting puts the ball in the back of the net for goals. Varying angles, quick releases and location placement all enhance shooting effectiveness.
Transfer energy from the lower body into the stick head during the windup. Aim for corners with snap and follow through. Repetition builds shooting instincts.
Dodging
Dodging involves using footwork and stick fakes to elude defenders when advancing towards the goal. Slipping past checks with speed and agility opens shooting angles.
Sell fakes before accelerating in the opposite direction. Use picks and screens to gain separation. Dodging breakdowns the defense.
Riding
Riding applies back-side defensive pressure after shot attempts to force turnovers and quick transitions. Strategic positioning combined with active stick checks disrupts clears.
Staying on the hip and waving the stick in passing lanes hinders breakouts. Riding fuel offensive opportunities through hustle plays.
Footwork
Quick footwork provides the base for outstanding lacrosse play. The ability to change direction instantly while maintaining balance gives players an edge.
Always stay on the balls of your feet, knees bent in an athletic position. Footwork agility powers fast breaks, skilled dodging and tenacious defense.
Wall Ball
The wall ball drill develops overall stick skills by throwing and catching against a wall solo. Vary the angles and types of throws to hone cradling, scooping, passing and shooting in a continuous rhythm.
Wall ball provides unlimited reps for stick skill refinement. Consistency facing the wall translates onto the field.
Putting the Skills Together
Mastering each individual technique builds into comprehensive on-field execution. Fluidly chaining skills together generates exceptional lacrosse plays.
Scooping tough ground balls then dodging through the defense to finish with a blistering shot. Quick outlet passes after saves followed by crisp transition ball movement ending in a goal. Lacrosse excellence blended through skill connectivity.
Looking to Grow Your Lacrosse Skills This Season? Learn the Inner Workings of This Fast-Paced Sport:
If you’re looking to take your lacrosse game to the next level, it’s important to fully understand the intricacies of the sport. Lacrosse may seem straightforward on the surface, but there are subtle complexities and strategies that make skilled lacrosse players stand out on the field.
Here are some key areas to focus on as you train to become a well-rounded lacrosse athlete:
- Stick skills – Mastering scooping, cradling, passing and shooting requires continuous repetition. Work on accuracy, power and quickness in handling the ball.
- Footwork – Proper lacrosse footwork lets you maneuver the field while maintaining balance and athletic stance. Concentrate on changes of direction, deceleration, jab steps and more.
- Field awareness – Great lacrosse IQ means understanding field position, opponent and teammate movement, and game situations. Study tactics and defensive schemes.
- Physical abilities – Lacrosse requires tremendous all-around athleticism. Build your speed, coordination, endurance and explosiveness through sprint work, plyometrics and conditioning drills.
- Technical proficiency – Hone the nuances of your position by mastering skills like picks, screens, draws and breakaways. Repetition is key.
- Game experience – Nothing replicates live game action. Seek out summer league teams, camps, tournaments and as much competitive play as possible.
But skill development is only part of the equation. You also need to understand how elite lacrosse players prepare their bodies and minds:
- Proper gear like protective pads, gloves and helmets prevents injuries and optimizes performance.
- Dynamic warmups activate muscles while reducing injury risk compared to static stretching.
- Cross-training with swimming, yoga, plyometrics or other sports builds athleticism.
- Good nutrition provides the fuel for energy on the field and recovery after workouts.
- Rest days are crucial – lacrosse is extremely taxing on the body.
- Mental preparation establishes focus, intensity and confidence before competition.
Mastering the tactical, technical and physical realms of lacrosse takes diligence and determination. But the payoff is having your skills fine-tuned and ready to shine on game days. Keep at it, and enjoy watching your hard work translate into lacrosse success this season!
Lacrosse Training Tips – Strength, Agility & Stickwork Drills
Reaching peak lacrosse performance requires training your body and skills in ways that directly translate onto the field. Tailoring workouts to the sport’s specific demands maximizes development as an athlete.
Let’s explore some of the top training tips and drills for unlocking your lacrosse potential this season.
Build Lacrosse-Specific Strength
Lacrosse requires tremendous full-body power to withstand checks, battle for ground balls and unleash potent shots. A tailored strength program focusing on common lacrosse movements is ideal.
Prioritize compound lifts like squats, deadlifts and bench press while incorporating rotational core exercises. Unilateral and multi-plane movements target athleticism. Strengthen muscles integral for sprinting, changing direction and shooting.
Boost Acceleration and Speed
Speed is crucial for outrunning defenders in transition and on drives to the cage. Speed and agility drills mimic lacrosse footwork patterns.
Sprints with rapid changes of direction, cariocas, box jumps and ladder drills boost explosion from the hips and ankles. Reaction training improves acceleration. Develop dominant speed off the first step.
Refine Lacrosse-Specific Footwork
Sharpening footwork technique provides a technical edge. The ability to decelerate, plant and cut sooner than defenders gains separation.
Set up cones to practice cuts at different angles. Concentrate on sinking hips, sticking the plant foot and powering out of turns. Precise footwork conquers the field.
Improve Stick Skills
Nothing replicates time with a stick in your hands. Wall ball sessions develop all-around stick skills through repetition of cradling, passing, catching and shooting.
Work on transfers, quick releases and accuracy. Juke moves combined with cradling instill coordination. Stickwork mastery breeds confidence.
Incorporate Conditioning Circuits
Blending cardio, strength and agility exercises into a continuous circuit challenges lacrosse fitness. Bursts of sprints, push-ups, jump squats and core work improve stamina.
The non-stop nature and integrated exercises directly mimic the sport’s intense end-to-end nature. Conditioning circuits build fitness you feel on the field.
Practice Shooting in Motion
Scoring goals requires shooting accurately while running at full speed. Drills that combine shooting on the move with dodging defenders ingrain this critical skill.
Practice shooting after jab steps, jump stops and cuts. Vary shooting angles and distances. Shooting fluidity amidst chaos beats goalies.
Master the Transition Game
Success in transition means outrunning opponents down the field or closing fast defensively. Full field sprints with different starting scenarios teach fast break fundamentals.
Charge down the field on outlet passes. Backpedal then turn and sprint to simulate defensive transition. Transition speed generates breaks.
Strengthen Your Lacrosse Core
Core stability provides a foundation for power while preventing injury. Targeted core exercises improve rotational force for shooting, scooping and checking.
Medicine ball work, planks, Pallof presses and cable chops build core strength. A resilient midsection absorbs contact.
Simulate Game Situations
Mimicking game conditions in practice engrains skills and tactics while conditioning your mindset to compete. Drills with rules, time limits and contested play create game pressure.
Goalie outlet pass transition drills, 5 vs. 5 scrimmages in confined spaces, man-up/man-down simulations. Realistic practice elevates lacrosse IQ.
Looking to Grow Your Lacrosse Skills This Season? Learn the Inner Workings of This Fast-Paced Sport:
If you’re looking to take your lacrosse game to the next level, it’s important to fully understand the intricacies of the sport. Lacrosse may seem straightforward on the surface, but there are subtle complexities and strategies that make skilled lacrosse players stand out on the field.
Here are some key areas to focus on as you train to become a well-rounded lacrosse athlete:
- Stick skills – Mastering scooping, cradling, passing and shooting requires continuous repetition. Work on accuracy, power and quickness in handling the ball.
- Footwork – Proper lacrosse footwork lets you maneuver the field while maintaining balance and athletic stance. Concentrate on changes of direction, deceleration, jab steps and more.
- Field awareness – Great lacrosse IQ means understanding field position, opponent and teammate movement, and game situations. Study tactics and defensive schemes.
- Physical abilities – Lacrosse requires tremendous all-around athleticism. Build your speed, coordination, endurance and explosiveness through sprint work, plyometrics and conditioning drills.
- Technical proficiency – Hone the nuances of your position by mastering skills like picks, screens, draws and breakaways. Repetition is key.
- Game experience – Nothing replicates live game action. Seek out summer league teams, camps, tournaments and as much competitive play as possible.
But skill development is only part of the equation. You also need to understand how elite lacrosse players prepare their bodies and minds:
- Proper gear like protective pads, gloves and helmets prevents injuries and optimizes performance.
- Dynamic warmups activate muscles while reducing injury risk compared to static stretching.
- Cross-training with swimming, yoga, plyometrics or other sports builds athleticism.
- Good nutrition provides the fuel for energy on the field and recovery after workouts.
- Rest days are crucial – lacrosse is extremely taxing on the body.
- Mental preparation establishes focus, intensity and confidence before competition.
Mastering the tactical, technical and physical realms of lacrosse takes diligence and determination. But the payoff is having your skills fine-tuned and ready to shine on game days. Keep at it, and enjoy watching your hard work translate into lacrosse success this season!
Proper Nutrition & Hydration for Optimal Lacrosse Performance
Looking to Grow Your Lacrosse Skills This Season? Learn the Inner Workings of This Fast-Paced Sport:
Lacrosse is an exhilarating sport that requires speed, agility, endurance, and technical skill. As a lacrosse player, you know the importance of honing your lacrosse techniques like cradling, scooping, passing, catching, and shooting. However, without proper fueling and hydration, your skills and athletic performance will suffer. So what should you be eating and drinking to power your lacrosse game and reach your performance goals?
Proper nutrition provides the essential vitamins, minerals, carbohydrates, protein, and fluids that your body needs to perform at its best. Here are some key diet tips for lacrosse players:
Eat enough calories – Lacrosse is a high intensity sport. You need adequate calories to fuel your energy output. Active male teen players need 2,000-5,000 calories per day. Active female teens need around 2,000-3,000 per day. Spread calories over 5-6 meals and snacks throughout the day.
Emphasize complex carbs – About 60% of your diet should come from wholesome carbs like whole grains, fruits, veggies, and beans. Carbs replenish muscle glycogen to power you through practices and games. Refuel with carbs and protein within 30-60 minutes after play.
Include lean protein – Protein builds and repairs muscle tissue. Aim for 20-30% of calories from protein like chicken, fish, eggs, dairy, beans, nuts and seeds. Spread protein evenly over meals and snacks.
Load up on antioxidant-rich foods – Fruits, veggies, beans, nuts, seeds, and whole grains provide antioxidants to reduce exercise-induced oxidative damage and inflammation. They also provide key vitamins and minerals for optimal health and performance.
Stay hydrated – Dehydration impairs performance and can be dangerous. Sip water consistently throughout the day. Drink more before, during, and after lacrosse play. Also choose hydrating fruits and veggies which have high water content like oranges, grapes, lettuce, celery, and tomatoes.
Avoid empty calories and excess junk foods – Limit sugar-sweetened beverages, candy, chips, fried foods and other low-nutrient options. These displace healthier choices and provide excess calories without performance benefits.
Time nutrients appropriately – Eat a light meal 2-3 hours before game time. Choose familiar foods that are easily digested. Have a small snack about an hour before play. Refuel right after with carbs and protein. Eat a hearty balanced meal later on.
Supplement wisely – Most players can meet nutrition needs through whole foods. But a multivitamin-mineral can help fill gaps. Creatine, caffeine, and pre-workout supplements may offer small performance benefits but involve tradeoffs. Consult a sports dietitian.
Staying properly hydrated is also key for lacrosse. Dehydration as little as 2% of body weight loss harms aerobic performance. Aim to drink enough to limit body weight loss to less than 1% during play. Tips for optimal hydration include:
– Weigh yourself before and after play to gauge fluid losses. Drink about 1.5 cups of fluid for every pound lost.
– Drink steadily throughout the day, not just when thirsty. Sip about 1⁄2 to 1 cup every 20-30 minutes during play.
– Choose a sports drink with electrolytes if playing for over an hour. Water is fine for shorter sessions.
– Start practice and games well hydrated. Drink extra fluids in the days leading up to competition.
– Avoid starting play dehydrated. Urine should be pale yellow, not dark. Drink extra if urine is dark.
– Customize your fluid plan. Sweat rates vary widely based on genetics, gender, fitness, environment, pace, and gear.
The lacrosse sport is exploding in popularity for good reason. It provides an exciting blend of athleticism, finesse, strategy, and teamwork. Paying close attention to your diet and hydration will help you perform at your peak game after game. Stock up on nutrient-dense whole foods and sip fluids consistently. Refuel smartly around practices and competitions. Implementing these nutrition tips will help take your lacrosse skills and performance to the next level this season!
Preventing & Treating Common Lacrosse Injuries
Looking to Grow Your Lacrosse Skills This Season? Learn the Inner Workings of This Fast-Paced Sport:
Lacrosse is an intense sport that requires speed, agility, endurance, and technical prowess. As a lacrosse athlete, you strive to sharpen your skills and give your all during practices and games. However, all that sprinting, cutting, stick handling, body contact, and athletic exertion also ups your risk for injury. Lacrosse has one of the highest injury rates among high school and college sports. So what can you do to stay healthy and prevent typical lacrosse injuries?
Here’s an overview of common lacrosse injuries and tips to help avoid them:
Ankle sprains – Sudden changes in speed and direction make ankle rolls and sprains very common. Toughen ankles with balance training. Tape ankles for support. Lace shoes tightly and wear ankle braces if prone to sprains.
ACL tears – Planting and pivoting fiercely taxes the ACL in the knee. Strengthen legs with plyometrics. Land softly when moving aggressively. Wear a brace if returning from an ACL injury.
Shoulder dislocations and separations – Repeated overhead throwing and contact can displace shoulders. Build rotator cuff strength. Don’t overdo throwing volume. Allow sore shoulders adequate rest.
Back strains – Quick sprints and twisty moves under load strain back muscles. Maintain core strength and flexibility. Use proper form when exerting force.
Shin splints – Hard cuts and constant motion irritate shin bone tissue. Alternate training surfaces. Wear compression sleeves. Build lower leg strength.
Hamstring strains – Explosive starts and stops commonly overstretch hamstrings. Keep hamstrings supple. Do eccentric strengthening exercises. Increase training intensity gradually.
While you can’t totally eliminate injury risk in a contact sport like lacrosse, smart training and preparation can help minimize dangers. Here are some tips:
– Use proper technique when practicing lacrosse-specific skills like cradling, scooping, throwing, and checking. Repeat correct form until it becomes habit.
– Build a strong foundation with lower and upper body strength training, plyometrics, balance, and agility work.
– Increase training intensity, duration, and drills gradually over time to avoid overstressing the body.
– Ensure adequate rest and recovery between intense practices and games.
– Maintain ideal conditioning – being over or undertrained increases injury likelihood.
– Properly warm up muscles before play with dynamic stretches.
– Cool down after and use massage tools to aid muscle recovery.
– Ice sore spots after play to decrease swelling and inflammation.
– Listen to warning signs from your body like pain or lingering soreness.
– Communicate openly with your coach if you feel overworked or fatigued.
Even with excellent prevention, lacrosse injuries sometimes still happen. Here are some treatment tips for common conditions:
– Sprains – Rest, ice, compress with a bandage, and elevate the joint. Take anti-inflammatories to reduce swelling and pain. Tape for support until fully healed.
– Strains – Again, utilize RICE – rest, ice, compress, and elevate. Also gently stretch and massage when pain subsides. Do rehab exercises before returning to play.
– Dislocations – Seek prompt medical attention to lower dislocated joint back into place. Immobilize with a sling or brace. Do physical therapy to regain strength and mobility.
– Fractures – Get prompt medical care for proper realignment and immobilization of any fractures. Use crutches to avoid bearing weight during initial healing. Do rehab before return to play.
– Shin splints – Take a break from high impact activity. Try low impact cross-training. Ice after activity. Take anti-inflammatories. Stretch and strengthen calves.
Recovering fully before returning to intense lacrosse play is vital, even when eager to get back out there. Don’t try to tough out pain that worsens with activity. That signals the body needs more time to heal. With prompt treatment, adequate rest, rehab exercises, tape, braces, and modifying training, most common lacrosse injuries can be managed to enable getting back on the field. While not always preventable, education on injury causes, prevention strategies, and proper response can help minimize the impacts. Incorporate injury prevention into training and recovery routines in order to stay as healthy and resilient as possible when participating in this fast-paced, fun sport!
College Lacrosse Recruiting 101 – Making Yourself Stand Out
Looking to grow your lacrosse skills this season? Learn the inner workings of this fast-paced sport:
Lacrosse is an exciting, fast-paced sport that is growing rapidly in popularity across high schools and colleges in the United States. As a high school lacrosse player with dreams of continuing the sport competitively in college, it is essential to understand the recruiting process and what it takes to get noticed by college coaches.
The most important thing to focus on is developing your skills both with the stick and on the field. Successful lacrosse players have strong fundamentals like cradling, scooping ground balls, accurate passing and shooting, and tenacious defense. Make sure to put in extra work before and after team practices to continually refine your technique. Workouts and training focused on speed, agility, endurance and strength will also help prepare you for the pace and physicality of college lacrosse.
Position-specific skills are also key. Attack players should master moves like dodging, shooting on the run, and operating from behind the net. Midfielders need to be competent on both offense and defense. Faceoff specialists must perfect quickness and reflexes to gain possession off the draw. Defenders should excel at footwork, body positioning, and communication.
Beyond raw skills, coaches also look for lacrosse IQ and intangibles. Understand offensive and defensive schemes, play unselfishly as a team player, demonstrate high lacrosse aptitude, bring constant energy and passion to the field, and execute fundamentals consistently under pressure. These attributes will get you noticed.
To maximize college recruitment potential, engage with coaches early and often throughout high school. Register with recruiting sites and services to get on college coaches’ radars. Attend prospect camps and tournaments where you can gain exposure in front of dozens of coaches at once. Send personalized emails with your athletic and academic info. Create lacrosse highlight videos to give coaches an in-depth look at your talents.
Playing for a solid high school program and prominent club teams during the offseason increases chances of being seen by college scouts. Competing in areas of the country where lacrosse is more popular like the Northeast, Mid-Atlantic and pockets of the Midwest means more opportunities to catch coaches’ eyes.
Be sure your grades and test scores are up to par to meet academic standards for playing Division 1, 2 or 3 lacrosse. Take a heavy course load of honors and AP classes to show your academic ambition if lacrosse doesn’t work out. SAT prep should start early to aim for scores above 1100 or an equivalent ACT. Maintain above a 3.0 unweighted GPA throughout high school.
Cast a wide net during recruiting to expand possibilities. Connect with coaches from lacrosse powerhouses to newer or smaller programs. Look beyond just the top Division 1 schools who receive hundreds of recruiting emails. Talented players can find roster spots at various competitive levels.
An athlete marketing plan helps strategically target outreach. Create a spreadsheet to track contact with coaches, research each program’s needs by position, tailor emails, follow up diligently, and build authentic relationships.
College lacrosse coaches want self-driven recruits who contact programs directly and advocate for themselves. While high school and club coaches can help facilitate, take primary responsibility for driving the recruiting process through your initiative, confidence and persistence.
The recruiting trail is a marathon, not a sprint, with many ups and downs. Don’t get discouraged by initial lack of responses from coaches or schools. Stay focused on developing your skills and proving yourself on the field above all. Performance in games and showcases is what matters in the end. Passion for the sport has to be the ultimate motivator.
Keep working hard with dreams of playing in college. But avoid putting excessive pressure on recruitment or pinning life hopes on getting lacrosse scholarships. At the highest levels, it is an ultra-competitive process. Have backup plans academics-wise in case lacrosse does not work out. There are only so many college roster spots available even for top players.
Overall, college lacrosse recruiting requires diligent preparation, perseverance and patience. But the effort is well worth it for those driven to continue playing the fast-paced, exciting sport they love at the next level. Keep growing on the field, promote yourself wisely off it, and your lacrosse career can land you a spot on a college team.
Top Professional & International Lacrosse Leagues
Looking to grow your lacrosse skills this season? Learn the inner workings of this fast-paced sport:
For elite lacrosse players pursuing the sport after college, the pinnacle is professional and international league play. The top leagues across the world offer intense competition, passionate fan bases, and the opportunity to face off against the best in the game.
In North America, Major League Lacrosse (MLL) and the National Lacrosse League (NLL) represent the premier men’s pro leagues. MLL plays outdoors during the summer months with relatively larger rosters to showcase burgeoning talent. NLL is box lacrosse contested indoors during the winter with smaller lineups emphasizing speed and physical play.
For women, the Premier Lacrosse League (PLL) launched in 2018 as the first professional outdoor league. The upstart WPLL and established WILC also provide opportunities to continue women’s careers. Though salaries are lower than other pro sports, these pro leagues allow players to get paid to keep living out their lacrosse dreams.
Internationally, the World Lacrosse organization governs various championships for both men and women. The Men’s World Championship began in 1967 and occurs every 4 years. Team USA has won 12 times including 7 of the last 9 tournaments. The Women’s World Championship started in 1982 and also repeats every 4 years. USA has captured 8 of the last 13 gold medals dating back to 1986.
The quadrennial World Games managed by the International World Games Association is considered the Olympics for lacrosse and other non-Olympic sports. Team USA owns gold medals in 5 of the last 6 men’s tournaments. On the women’s side, the U.S. has won all but one World Games since the event’s inception in 1993.
College lacrosse rivals like Johns Hopkins and Maryland from the NCAA as well as powerhouse Canada and Iroquois Nation from North America compete on the global stage. Rivalries intensify between perennial contenders like Australia, England, Japan and Germany. Israel, Switzerland, Ireland and others represent emerging lacrosse hotbeds.
The Under-19 World Lacrosse Championships also occurs every four years. Young stars often emerge on the international radar at U19s before competing for senior national teams. USA rolled to gold in the boys’ and girls’ brackets most recently in 2019.
Beyond global events, professional box lacrosse leagues in Canada and Australia offer seasonal play at a high level. NCAA standouts often head north or overseas to extend careers while making extra income. Leagues like the NLL, MSL and WPLL are considering further international expansion.
For women, the Olympics remains the ultimate but elusive pinnacle for global lacrosse. The sport has never been contested at the Games despite lobbying efforts and exhibiting status. Advocates hope lacrosse can follow rugby and golf to eventually earn Olympic inclusion.
The accelerated growth of lacrosse across Europe and east into China and Japan will strengthen the case. Emerging pockets of participation in South America, Africa and the Middle East also help broaden lacrosse’s global reach and appeal.
World Lacrosse’s Olympic pursuits got a boost when breakaway professional entity Global Lacrosse signed an unprecedented agreement with the World Games. This demonstrated lacrosse’s capability to develop a successful commercial entity on the world stage.
For aspiring players worldwide, lacrosse’s growing professionalism and expanding international footprint provide motivation. Young athletes across cultures can now dream of representing their nations or reaching the pros. The continued global growth of lacrosse will be the rising tide that lifts all boats.
The accelerated development of the sport internationally also promises to increase global competition. More countries fielding talented national teams will make World Championships and other major events even more challenging and exciting. Dominant lacrosse nations will need to work harder to stay on top.
For pro players and lifelong lacrosse devotees, seeing their beloved sport reach new heights is part of the ultimate dream. If lacrosse gains the Olympic spotlight, it will validate decades of progress and growth from humble beginnings into a truly global game.
Successful Lacrosse Coaches & Players Throughout History
Looking to grow your lacrosse skills this season? Learn from the best who played the game:
Lacrosse has a rich history dating back centuries with influential figures who shaped the sport we know today. Looking back on the legends of lacrosse provides inspiration to keep growing the game.
In the early 1900s, Bill Schmeisser was a four-time First Team All-American midfielder who pioneered new shooting techniques. He later coached Johns Hopkins for 14 seasons, winning 8 national titles. Schmeisser set the blueprint for Hopkins’ decades of dominance.
At Cornell in the 1970s, hall of fame coach Richie Moran built a national powerhouse with fast-paced offenses. He mentored legends like Ed Marinaro and Eamon McEneaney during almost 20 years guiding Big Red lacrosse.
Syracuse coach Roy Simmons Jr. compiled a peerless resume from 1971-1998. He won 16 NCAA finals, 6 title games, and amassed 290 wins coaching iconic teams led by superstars like Gary Gait and Paul Gait.
Dave Pietramala played for Johns Hopkins’ championships teams in the late 1980s before a Hall of Fame coaching career at the helm of the Blue Jays. His 152 wins and pair of NCAA titles as Hopkins coach cement his legacy.
Jim Brown excelled in both lacrosse and football at Syracuse, earning All-American honors in the 1950s. He set Orange scoring records while leading SU to the national championship in 1957. Brown is considered by many the greatest lacrosse player ever.
The Gait brothers redefined the sport in the late 1980s and 1990s at Syracuse. Gary and Paul pioneered a new style of play using behind-the-back shots along with dynamic dodging and passing. The Gaits elevated Cuse to four straight titles.
John Grant Jr. of the Colorado Mammoths owns the NLL’s all-time scoring record with over 1,300 career points. His combination of size, skill and highlight-reel shooting makes him a box lacrosse icon.
Katie Rowan Thomson scored 387 career points as one of Maryland’s all-time greats, leading the Terps to four straight Final Fours and the 2010 national championship. She won the Tewaaraton Award as the NCAA’s top player.
Jen Adams won the Tewaaraton twice playing for Maryland from 1998-2001, setting NCAA records for points and assists. She also claimed four national titles guiding the Terrapins’ high-powered offense.
Rob Pannell of Cornell etched his name throughout the NCAA record books as a four-time First Team All-American attack. He won the 2011 Tewaaraton and finished as the Ivy League’s all-time scoring leader.
Lyle Thompson broke the NCAA’s single-season points record in 2014 while leading the Albany Great Danes to the men’s lacrosse final. The attack phenom won back-to-back Tewaaraton trophies starting that season.
Jim Brown, Mark Matthews, Gary Gait, Paul Gait, John Grant Jr., and Lyle Thompson comprise many experts’ picks as the top six players ever. Each demonstrated unmatched skill and dominance in their eras.
Top women’s players like Jen Adams, Katie Rowan Thomson, Christie Rampone, Taylor Cummings, and Mikaela Rix rank among the all-time greats.Marie McCool in the early 1900s was a trailblazer as one of the first female lacrosse stars.
Coaches like Roy Simmons Jr., Dave Pietramala, Richie Moran, Jim Berkman, and Missy Foote built powerhouses that dominated different eras. Each made tremendous impacts advancing lacrosse.
Native Americans like Alf Jacques, Gaylord Powless, Ross Powless, Brett Bucktooth and Reggie Thorpe carried on lacrosse’s indigenous roots playing for Syracuse and Iroquois Nationals.
The sport’s continued growth is thanks to these legendary players, coaches and pioneers. Next generations now look to current and rising stars like Trevor Baptiste, Pat Spencer, Paul Rabil and Matt Rambo to further inspire greatness in lacrosse.
Hall of Fame inductions each year add to the sport’s storied history. New eras in professional and international lacrosse create more opportunities for emerging elite talent.
Young lacrosse athletes should honor the game’s roots while striving to build on past legends’ accomplishments. Seeking knowledge from history moves the sport forward. Mastering fundamentals and skills remain the path to excellence. The greats new and old have set the bar high for those aiming to ascend lacrosse’s heights.
Lacrosse Glossary – Key Terms Every Player Should Know
Looking to grow your lacrosse skills this season? Learn the lingo of this fast-paced sport:
Like any sport, lacrosse has its own unique vocabulary of key terms. Learning lacrosse glossary gives you deeper knowledge of the game and improves on-field communication and awareness.
Core offensive lacrosse terms include shooting, passing, scoring and other attacking concepts:
- Cradling – Moving the stick side to side to maintain control of the ball in the pocket
- Dodging – Eluding defenders by changing speed or direction to advance towards the goal
- Feeding – Passing to a teammate in position to shoot on goal
- Dump – Making a short pass back outside to reset the offense
- Alley Dodge – Dodging towards the center of the field to get isolations
- Give-and-Go – Quick passing interchange with a teammate before cutting to get the ball back
Specialized offensive roles also have key terminology:
- Attack – Offensive players who start in the front half of the field near the goal
- Middie – Midfielders who transition between offense and defense up and down the length of the field
- FOGO – Faceoff specialists who only take draws before being substituted off
Critical terms for on-ball defenders include:
- Footwork – Stance and steps for staying with dodging offensive players
- Body Positioning – Establishing defensive positioning between opponent and the goal
- Checking – Using stick positioning and physical contact to defend and deter opponents
- Off-Ball Positioning – Defending nearby off-ball threats within your zone
Other key defensive lacrosse glossary:
- Marking – Matching up 1-on-1 against an opposing player
- Sliding – Temporarily picking up an uncovered offensive player as help defense
- Clearing – Transitioning the ball from defense to offense
- Riding – Applying pressure in the opponent’s defensive end to force a turnover
Goalie terms focus on techniques and equipment:
- Stick Save – Stopping a high shot with the crosse
- Body Save – Blocking the ball with chest, legs or shoulders
- Outlet Pass – Goalie clearing pass after a save to start the transition
- Butterfly Style – Dropping to the knees with knees bent and feet flared out
- Goalie Gear – Specialized equipment like arm & shoulder pads, chest protector
For faceoffs, lingo covers moves and counters:
- Clamp – Securing possession by covering the ball with stick after facing off
- Jam – Using stick to disrupt opponent’s stick on a draw
- Rake – Swiping at opponent’s stick to win ball on a faceoff
- Pop – Quickly pulling stick back to neutral grip to gain control
Field awareness and communication utilize important commands:
- “Hot” – Yelled by players without the ball when defender is drawn out
- “Slide” – Request for secondary defender to pick up open man
- “Help Left/Right” – Call for adjacent players to protect area
- “Get Through” – Urging teammates to cut hard when covered
Other useful general lacrosse terms include:
- Extra Man – Team has man advantage after penalty
- Unsettled Situation – Chaotic transtion moments
- Box Lacrosse – Indoor version of game played by NLL
- Pocket – Mesh netting part of stick head where ball rests
Advanced lacrosse stats and metrics continue to evolve:
- GB – Ground balls picked up
- TO – Turnovers
- FOW% – Faceoff win percentage
- Save% – Save percentage for goalies
- SOG – Shots on goal
Variations by women’s and men’s lacrosse exist across different terms. Gaining command of key vocabulary boosts understanding and communication for all players.
Learning and using correct lacrosse terminology demonstrates engagement with the game. Coaches favor players who have strong grasps of core concepts and terms.
Study lacrosse glossaries during downtime. Ask coaches to clarify definitions. Use the right jargon when interacting with teammates. Fluency with the lingo reinforces lacrosse IQ.
Mastering all aspects of vocabulary boosts confidence. Increased lacrosse fluency allows focusing more on skills. Terminology forms the foundation for elevating play and continuing growth in the sport.
How to Get Involved with Lacrosse in Your Community
Looking to grow your lacrosse skills this season? Get involved locally:
As lacrosse continues to expand, more opportunities are sprouting up to get engaged with the sport in hometown communities. Taking advantage of local lacrosse resources helps players improve while strengthening the game.
Initially, research what already exists in your area. Google nearby lacrosse clubs, camps, clinics, tournaments or meets. Check municipal parks departments for youth programs. Most communities now have some infrastructure as the sport spreads.
Getting involved with established youth and high school lacrosse usually just requires registration. School and club teams are always welcoming new players to build depth and talent. Signing up gets your foot in the door.
Next, talk to coaches and organizers about additional ways to help out. Offer to assist with drills at practices or help manage equipment. Volunteer to chronicle the season taking photos or shooting video for social media and team sites. Designing gear or apparel is another way to contribute.
Youth lacrosse organizations often need reliable parent volunteers to help supervise teams, run scoreboards or handle logistics at games. Ask coaches how you can pitch in on game days or behind the scenes.
Some communities hold free lacrosse clinics or camps for young athletes to try the sport and get stick skills training. Call the organizers to get involved as a counselor to mentor the next generation.
Local recreation leagues are entry points for new adult players. Sign up as an individual and get placed on a team. Then encourage friends and coworkers to join the league and grow participation.
Leagues and clubs may need assistance securing fields or facilities for practices and games. If lacrosse competes for space with other sports in your area, advocate with municipal officials for more turf time and resources.
Fundraising often limits what community lacrosse programs can provide. Brainstorm sponsorship ideas or plan golf outings to support teams. Even small donations make an impact for grassroots organizations.
If your area lacks lacrosse options, take the lead in founding a new program. Start by connecting with US Lacrosse regional representatives who can provide guidance.
Gather interested players or parents of athletes. Promote the startup team through schools and rec departments. Secure sufficient financial backing from community businesses.
New teams require lots of planning and effort initially finding places to play, purchasing gear, scheduling games and building awareness. But the rewards of fostering lacrosse’s growth in your community make it worthwhile.
The rise of city or club box lacrosse leagues indoors provides more playing and promotional opportunities. Volunteer to demonstrate the sport at intermissions and youth nights.
Support local high school and college teams by attending games with friends and family. Help spread interest in the sport through social media.
Encourage elite college and pro players from your area to hold clinics when they are back home. Youth athletes will flock for instruction from their role models.
With lacrosse booming, communities need passionate ambassadors. Get involved at every level – as a player, coach, advocate or volunteer. The collective efforts of lacrosse enthusiasts sustain the sport’s momentum.
It just takes some initiative to seek avenues for contributing your time, creativity and passion to lacrosse locally. Make it your mission to enrich the lacrosse community where you live.