How can you improve your lacrosse performance. What are the key d stick skills every player should master. Which techniques will take your game to the next level. Discover 15 must-know skills to dominate on the field.

Mastering the Proper Grip for Optimal Stick Control

The foundation of exceptional lacrosse play lies in mastering the proper grip on your d stick. A well-executed grip provides the control and flexibility needed for various in-game scenarios.

Finding the Sweet Spot

Where should you place your hands for optimal control? The lead hand should grip just below the head of the stick. This positioning allows for leverage during dodges and generates power for shots. The bottom hand should be placed further down the shaft, providing additional control for passes, catches, and checks.

Grip pressure is equally important. Too tight, and the stick becomes rigid and unresponsive. Too loose, and you risk turnovers. Strive for a balance that allows for both control and flexibility.

Grip Adjustments for Different Situations

• Ground balls: Choke up on the stick for more accurate scoops
• Defending against checks: Maintain a steady grip to protect possession
• Cradling: Keep a looser grip to allow for fluid motion

Grip Training Drills

1. Single-hand catches and throws
2. High-ball catches without regripping
3. Lead-hand-only cradling
4. Wall ball with grip focus
5. Grip position changes while jogging and cradling

Developing a Quick and Accurate Passing Motion

Crisp, accurate passes are the lifeblood of successful lacrosse play. Developing a quick and precise passing motion can elevate your game and create opportunities for your team.

Core Passing Mechanics

How can you improve your basic passing technique? Start with an over-the-shoulder motion, generating power from your core and legs. As you release the ball, flick your wrists and follow through, pointing the head of the stick directly at your target. Aim for your teammate’s chest to lead them into the pass.

Advanced Passing Techniques

Once you’ve mastered the basics, incorporate variety into your passing arsenal:

• Sidearm passes
• Behind-the-back passes
• Quick-stick passes

Remember, while flashy passes can be impressive, prioritize speed and accuracy in game situations.

Passing Drills to Enhance Your Skills

1. One-touch passing: Improve release speed
2. Rapid-fire passing: Boost overall passing speed
3. Drop step passing: Mimic game-like movements
4. Passing on the run: Enhance dynamic passing ability
5. Fake pass, then shoot: Develop deception skills

Perfecting Your Catching Technique

A lacrosse player is only as good as their ability to catch the ball consistently. Mastering your catching technique is crucial for maintaining possession and creating scoring opportunities.

The Soft Hands Approach

How can you improve your catching consistency? Develop “soft hands” by relaxing your grip as the ball enters the pocket. This technique absorbs the impact and reduces the chance of the ball bouncing out. As you catch, pull your stick back slightly to create a cushioning effect.

Catching in Traffic

In game situations, you’ll often need to catch while under pressure from defenders. Practice these techniques to improve your catching in traffic:

• Quick stick catches and releases
• One-handed catches
• Catching while on the move
• Box catches (catching with your stick close to your body)

Catching Drills to Elevate Your Game

1. Wall ball: Practice catching rebounds at various angles
2. Partner passing: Work on catching passes from different distances and speeds
3. Machine gun drill: Rapid-fire catches from multiple feeders
4. Distraction catches: Have a partner try to check your stick as you catch
5. Behind-the-back catches: Improve your ability to catch difficult passes

Mastering the Art of Cradling

Effective cradling is essential for maintaining possession and protecting the ball from defenders. By mastering this skill, you’ll become a more confident and elusive player on the field.

The Basics of Cradling

What is the fundamental motion of cradling? It’s a rhythmic back-and-forth movement of the stick that uses centrifugal force to keep the ball in the pocket. The key is to find a smooth, controlled motion that becomes second nature.

Advanced Cradling Techniques

As you improve, incorporate these advanced cradling methods into your game:

• One-handed cradle
• Split dodge cradle
• Behind-the-back cradle
• Vertical cradle (for protecting against checks)

Cradling Drills to Enhance Your Skills

1. Shuttle runs with cradling
2. Cradling through cones
3. Cradling while receiving checks
4. Blind cradling (practice with eyes closed)
5. Cradling with your off-hand

Developing Deadly Shooting Accuracy

Accurate shooting is what separates good players from great ones. By honing your shooting skills, you’ll become a more potent offensive threat and increase your scoring opportunities.

The Fundamentals of Shooting

How can you improve your shooting accuracy? Focus on these key elements:

• Proper stance and body alignment
• Smooth wind-up motion
• Quick snap of the wrists on release
• Follow-through towards the target

Types of Shots to Master

Diversify your shooting arsenal with these techniques:

• Overhand shot
• Sidearm shot
• Underhand shot
• Quick-stick shot
• Jump shot

Shooting Drills to Sharpen Your Aim

1. Corner shooting: Aim for specific spots on the goal
2. Rapid-fire shooting: Practice quick releases
3. Shooting on the run: Improve dynamic shooting
4. Bounce shot practice: Master this deceptive technique
5. Shooting under pressure: Have a partner apply defensive pressure

Mastering Ground Ball Techniques

Winning ground balls can often be the difference between victory and defeat. By perfecting your ground ball skills, you’ll give your team a significant advantage in possession and momentum.

The Fundamentals of Ground Ball Pickup

What’s the key to consistently winning ground balls? Focus on these essential elements:

• Low body position
• Quick acceleration to the ball
• Proper stick angle for scooping
• Protecting your stick after gaining possession

Advanced Ground Ball Techniques

As you improve, incorporate these advanced methods into your ground ball game:

• Boxing out opponents
• One-handed scoops
• Kicking the ball to open space
• Fielding rolling balls on the run

Ground Ball Drills to Enhance Your Skills

1. 1v1 ground ball battles
2. Scoop and shoot drills
3. Ground ball sprints
4. Reaction time drills
5. Loose ball scrambles

Perfecting Defensive Stick Checks

Effective stick checking is a crucial skill for defenders looking to disrupt opponents and create turnovers. By mastering various checking techniques, you’ll become a more formidable defensive presence on the field.

The Basics of Stick Checking

What are the fundamental principles of effective stick checking? Focus on these key elements:

• Proper body positioning
• Quick, controlled motions
• Targeting the opponent’s bottom hand or stick shaft
• Recovering quickly after each check attempt

Types of Stick Checks to Master

Expand your defensive arsenal with these checking techniques:

• Poke check
• Slap check
• Lift check
• Over-the-head check
• Trail check

Stick Checking Drills to Improve Your Defense

1. Partner checking drills
2. Gauntlet drill (running through multiple checkers)
3. React and check drills
4. Footwork and checking combination drills
5. Full-field defensive pressure drills

By focusing on these 15 essential d stick skills, you’ll be well on your way to becoming a more complete and dominant lacrosse player. Remember, consistent practice and repetition are key to ingraining these techniques into your muscle memory. As you continue to refine these skills, you’ll notice significant improvements in your overall game performance.

Whether you’re an attackman looking to improve your shooting accuracy, a midfielder aiming to dominate ground balls, or a defender seeking to perfect your checking technique, these skills form the foundation of exceptional lacrosse play. By dedicating time to each area, you’ll develop a well-rounded skill set that will make you a valuable asset to any team.

As you work on mastering these d stick skills, don’t forget to incorporate them into game-like situations during practice. This will help you transition your improved techniques from drills to actual gameplay more effectively. Additionally, seek feedback from coaches and experienced teammates to further refine your skills and identify areas for improvement.

Ultimately, the key to success in lacrosse lies in your dedication to continuous improvement. By consistently working on these 15 must-know d stick skills, you’ll elevate your game and contribute more significantly to your team’s success. So grab your stick, hit the field, and start honing these essential skills today!

Proper Gripping Technique for Optimal Control

As any seasoned lacrosse player can tell you, mastering the proper gripping technique is crucial for gaining optimal control over your d stick. Whether you’re a middie looking to protect the rock during bone-crushing rides or an attackman trying to bury one top-shelf, keeping a firm yet flexible grip on your stick is key.

Through years of trial and error on the field, I’ve found the sweet spot is gripping right below the head with my lead hand. This gives you leverage to whip your stick through dodges or generate blazing fast shots. Meanwhile, slide your bottom hand a bit further down the shaft for extra control on passes, catches, and stick checks. Gripping too tight can make the stick feel rigid and unresponsive. Gripping too loose can lead to unforced turnovers and checks. Find the middle ground for that Goldilocks level of command over your d pole.

During ground ball scrums, try choking up for more accuracy on your scoops. When an opponent comes slashing at you, don’t just clamp down in panic mode. Keep a calm and steady grip to protect possession, accepting light contact and rolling off checks. For young players especially, resist the urge to “death grip” your stick. Stay loose and let the stick do the work for you.

Grip Drills to Try

Here are some of my favorite grip training drills to build stick skills:

• Practice catching and throwing with just your lead hand on the stick. Strengthens finger control.
• Toss a ball high and try catching it without regripping. Tests reflexes.
• Cradle with lead hand only. Forces a looser style.
• Do wall ball reps while focusing on maintaining grip. Develops muscle memory.
• Jog and cradle across field changing grip positions. Gets you versatility.

Mastering various grip placements and pressures will give you an arsenal of options for any in-game scenario. An attackman who can transition from a power cradle to a finesse quick-stick pass at the drop of a hat keeps defenses guessing.

Developing a Quick and Accurate Passing Motion

Delivering crisp passes that hit your teammates right on the money should be every lacrosse player’s goal. Dialing in your mechanics to skip rope-worthy passes takes time and repetition.

When first learning, go back to basics – a simple over-the-shoulder technique with a follow-through pointed right at your target. Generate momentum from your core and legs, transferring energy through the stick shaft. Flick your wrists and point the head all the way through release for velocity. Follow through towards your teammate’s chest to lead them into the pass.

Once you get comfortable, try incorporating sidearm wind-ups or behind-the-back swoops to vary your delivery. While flashy passes look awesome, don’t get too carried away lobbing crazy passes in games…keep it quick and accurate.

Passing Drills to Hone Technique

Here are some passing drills to take your game to the next level:

• One-touch passing – quickly exchange catches and throws to work on release speed
• Rapid-fire passing – fire passes back and forth as fast as possible
• Drop step passing – take a drop step during passes to mirror game motions
• Passing on the run – pass and catch while jogging or sprinting
• Fake pass, shoot – sell a pass before ripping a shot to fool defenders

Sharpening your snappy passing technique opens up new dimensions to your offense. Defenders can’t slide or double team if they’re worried about getting scorched by crisp assists. Running give-and-go’s, 2-man games, and pick and rolls with teammates gets so much easier with pinpoint passing skills.

So grab a buddy, get out there on the field, and keep repeating those passing drills. Feel the mastery growing pass by pass. Then unleash your newfound passing prowess in game time for some real lacrosse magic.

…Article continues with 12 more tips on mastering key lacrosse d stick skills…

Looking to Improve Your Lacrosse Game This Year?: Master These 15 Must-Know D Stick Skills

Developing a Quick and Accurate Passing Motion

Passing the ball with precision and speed is one of the most fundamental skills for lacrosse players. Whether you’re playing offense trying to set up a scoring opportunity or playing defense looking to clear the ball, being able to deliver crisp passes is essential. Here are 15 tips and drills all lax players should know to develop a lightning-fast passing motion.

1. Get the Right Stick

Having the proper lacrosse d-pole is the first step to passing proficiency. Make sure your stick has decent whip and flex but isn’t too flimsy. The head should be strung to your preferences but not too loosely. A wider head can help with catching errant passes while a narrower head promotes pinpoint passing accuracy. Find the right balance of flex and stringing for your game.

2. Perfect Your Grip

How you hold the stick affects how the ball comes off the d-pole. Grip the stick just below the head with your dominant hand, keeping a relaxed hold with your guide hand halfway down the shaft. This gives you control while still allowing some flex on passes. Don’t death-grip the stick, but keep a firm enough hold to keep the d-pole from twisting on release.

3. Use Your Legs

Generating passing power starts from the ground up. Shift your weight onto your back foot as you prepare to pass, then drive explosively off that foot as you bring your stick through the motion. Engaging your legs gives you more force than just using your arms alone. Bend your knees and involve your lower body in the passing movement.

4. Follow Through Completely

A common mistake youth players make is short-arming their passes and not fully completing the follow-through motion. Allow your top hand to continue its natural path after you release the ball, pointing the head of the stick towards your target. This ensures a smooth, complete passing motion for maximum efficiency and accuracy.

5. Increase Arm Speed

Quicker passes come from increased arm speed, not just brute strength. Focus on making your passing motion as fast as possible from windup to release. Use short, compact arm motions and minimize extraneous movement. Speedy footwork and rolling your wrists on release enhances velocity.

6. Point Your Elbow

For the most accurate passes, keep your elbow pointed at the target throughout the throwing motion. Don’t allow it to drift outward. Keeping your elbow fixed on your intended target helps direct the ball right where you want it to go.

7. Step Towards Your Target

Stepping towards your target with the opposite foot as you pass helps your body get in line with the direction of the pass. It gets your weight shifted properly and promotes accuracy. Righties should step with the left foot when passing, lefties with the right.

8. Release From Ear Level

Letting the ball go at the right point is key for precision. Most effective is to release right around your ear level on the throwing side, allowing for a natural throwing motion. Sending the ball too low or too high negatively impacts accuracy.

9. Follow Your Stick Head

For the best results, train your eyes to follow the path of the stick head throughout the passing motion, not the ball itself. Keep your focus on the head and visualize sending the ball exactly where you want it to go.

10. Use Your Wrists

Allowing the wrists to roll over at the end of the follow-through imparts spin on the ball for better accuracy. The arm motion powers the throw, but last-second wrist action controls the precision.

11. Move Your Feet

Passes don’t just come from the arms. Use quick, choppy footwork to help generate momentum and power from the lower body. Shift your weight from your back to front foot as you pass.

12. Follow Through Low

Finish your follow-through with the head of the stick ending up lower than it started. This keeps the ball from sailing high on you. End with the stick head pointed at your target’s chest area.

13. Increase Your Passing Distance

Start close with short, easy passes and gradually work your way back as your skills improve. Move back 5-10 yards at a time to increase arm strength and passing precision over longer distances.

14. Use Passing Drills

Dedicated passing drills using an automatic feeder, cones, or wall can rapidly boost skills. Work on form and technique, then incorporate speed and distance. Try rollout drills and target practice.

15. Visualize the Results

See the perfect pass unfolding in your mind before you throw. Visualize the ball spinning right to your teammate’s stick. Confidently execute each pass knowing exactly where it’s going to go.

Mastering these tips and drills will sculpt a quick, accurate passing motion to make you a threat all over the field. Passing is a huge part of the game at every level. Invest the time into developing lightning-fast, pinpoint d-stick skills and your lacrosse abilities will reach new heights.

Looking to Improve Your Lacrosse Game This Year?: Master These 15 Must-Know D Stick Skills

Mastering the Art of Cradling to Protect the Ball

Protecting possession and controlling the ball off the ground or in the stick is vital in lacrosse. Cradling is the technique used to keep constant contact on the ball in order to maintain control and prevent turnovers. Mastering smooth, consistent cradling technique allows players to push the pace of play and make decisive moves. Here are 15 tips all players should know to perfect the cradling motion.

1. Use the Right Pocket

Having a properly strung pocket is essential for efficient cradling. The pocket should be moderately deep but not too baggy. A pocket that is too shallow will lead to the ball rattling around, while one too deep can make cradling difficult. Find the right depth for maximum ball control.

2. Keep Your Hands Apart

Proper hand placement amplifies control while cradling. Keep your bottom hand near the bottom of the stick for leverage. Your top hand should be up near the throat of the head. This spread-out grip gives you command over the entire stick.

3. Use a Roller Coaster Motion

The most effective cradle utilizes a continual wave-like motion from top to bottom. Imagine your hands tracing a smooth roller coaster path to keep constant contact on the ball. This fluid motion is superior to short, choppy cradling.

4. Cradle Near Your Ear

Keeping the stick tucked close to your ear while cradling enhances control and protection. It keeps the ball tight to your body, which also allows for quicker stick movements and passes.

5. Stay Balanced and Athletic

Having active footwork while cradling prevents defenders from poking the ball free. Stay on the balls of your feet, knees bent, ready to react. Don’t cradle flat-footed and upright.

6. Cradle Across Your Body

Cradling the stick across your body instead of out in front adds another barrier against checks. It forces defenders to reach across you to access the stick head.

7. Switch Hands

Don’t just cradle with your dominant hand up top. Get comfortable cradling with either hand to open up your off-hand game. This makes it harder for defenders to anticipate your moves.

8. Use Your Wrists

Initiate the cradling motion from the wrists for maximum control. Wrist strength and flexibility leads to buttery smooth cradling. Utilize overhand and sidearm motions.

9. Change Pace

Vary cradling tempo to keep defenders guessing. Quick snaps disrupt anticipation. Slow controlled cradling sets up fakes and dodges. Master both speeds.

10. Cradle in Transit

Don’t just cradle while stationary. Practice cradling at full sprint to replicate game situations. Cradle through dodges, as you pick up ground balls, and up the field in transition.

11. Head Up While Cradling

Avoid staring at the ball in your stick. Keep your head and eyes up to read the defense and see the field while cradling. Use your peripheral vision to monitor the stick.

12. Include fakes

Incorporate fakes and hesitations into your cradle to keep defenders off balance. Quick stick rolls, shot fakes, and head fakes all build off smooth cradling.

13. Cradle Through Contact

Defenders will try to hack at your stick to force turnovers. Cradle through checks using strong wrists to maintain possession.

14. Use Both Sides of Your Stick

Cradle vertically and horizontally to improve stick skills. Cradle with the open and closed sides of your stick head to become ambidextrous.

15. Make Cradling Second Nature

Drill cradling continually so it becomes muscle memory. Cradle while doing other activities or watching TV. Repetition breeds consistency for flawless cradling technique.

Cradling proficiency translates directly into greater possessions and offensive opportunities. Smoother cradles lead to better ball control in traffic, more elusive dodging, and increased passing accuracy. Master these tips and take your cradling to the next level for big improvements on the field.

Looking to Improve Your Lacrosse Game This Year?: Master These 15 Must-Know D Stick Skills

Shooting Overhand for Maximum Power and Accuracy

Scoring goals in lacrosse requires shooting the ball with velocity and precision. An overhand shot generates the most power and accuracy compared to sidearm or underhand shots. Mastering overhand shooting technique is critical for offensive players looking to become potent scorers. Here are 15 tips to perfect your overhand shot.

1. Lock Your Bottom Hand

Keep your bottom shooting hand fixed solidly on the stick for stability throughout the shot. Don’t allow it to slide or re-grip during the motion. This steadies the stick and aims the shot.

2. Extend Your Arms

Fully extending both arms on the follow through adds extra power from your shoulders and back muscles. Don’t short arm the stick. Allow your arms to follow through completely.

3. Step Towards Target

Stepping directly at the goal with your opposite foot as you shoot aligns your body and momentum with the intended target. This lends accuracy while also driving more force from the lower body.

4. Roll Your Wrists

Allowing the top wrist to roll over at release imparts spin on the ball for a more accurate shot. Wrist snap powers the ball off the pocket with precision.

5. Follow Through Low

Finish your follow-through with the head of the stick ending lower than it starts. This trajectory lends a natural overhand arc and prevents spraying shots high.

6. Use Your Legs

Generating shot power starts in your legs. Squat down on the back foot to load your weight, then explode up and forward off that foot as you shoot. This transfers energy from the lower body.

7. Release at Ear Level

Letting the ball go at the optimal point is critical for accuracy. Release the ball around your ear level on the shooting side for the most efficient overhand motion.

8. Follow Your Stick Head

Keep your eyes trained on the path of the stick head all the way through the shot for optimal accuracy. Visualize sending the ball directly to its target.

9. Shoot Near the Crease

It’s tougher to hit tight shots from farther out. When possible, shoot your overhand shot within 5-10 yards of the crease for the highest percentage looks.

10. Lean Into Your Shot

Don’t shoot flat-footed. Lean your shoulders and upper body slightly towards the goal as you shoot to engage your core and utilize your body weight.

11. Develop a Quick Release

Work on releasing your shot as quickly as possible from windup to release. Faster shots give goalies less time to react. Minimize unnecessary motion.

12. Vary Shot Location

Don’t always aim high. Mix in occasional bounce shots and low corner finishes. Varying shot height and targets keeps goalies guessing.

13. Strengthen Your Hands

A strong grip stabilizes your stick through the shot. Use hand-strengthening exercises like squeezing tennis balls to build shooting strength.

14. Use Shooting Drills

Dedicated shooting practice with a goalie, rebounder, or wall is the best training. Start close, then work back to increase range. Focus on form every shot.

15. Visualize the Shot

See and feel yourself completing the perfect overhand shot every time before you shoot. Confidently execute each motion knowing exactly where the ball will go.

Mastering these techniques will help any player develop a powerful, pinpoint overhand shot to rack up the goals. Combined with quick release moves and shooting on the run, an accurate overhand shot is the foundation for becoming a scoring threat on the lacrosse field.

Looking to Improve Your Lacrosse Game This Year?: Master These 15 Must-Know D Stick Skills

Perfecting Your Sidearm Shot for Tricky Angles

While overhand is the primary shooting technique, a sidearm shot is a vital secondary option for lacrosse players. Sidearm shooting allows you to fire off-angle shots around defenders or pick corners from tough spots. Mastering sidearm technique expands your scoring versatility. Here are 15 tips for perfecting your sidearm shot.

1. Lock In Your Bottom Hand

Keep a sturdy grip with your bottom hand throughout the motion for control. Don’t allow it to loosen or re-grip during the shot. This steadies the stick through the unorthodox sidearm path.

2. Roll Your Shoulders

The shoulders square up to the target on an overhand shot. On the sidearm, roll your lead shoulder down and back while bringing the stick across your body for leverage.

3. Step Towards the Target

Stepping directly toward your target with the opposite foot aligns your momentum and helps accuracy. Even on sidearm shots, your body steps towards the goal.

4. Release Across Your Face

Let the ball go across the front of your face on the shooting side at a 45-60 degree angle. This creates a natural sidearm path to the target.

5. Snap Your Wrist on Release

A strong wrist snap right before release generates spin and velocity. The wrist flick powers the sidearm shot more than the sweeping arm motion.

6. Follow Your Stick Head

Track the stick head with your eyes all the way through the release, visualizing the exact path to the spot you’re targeting. This enhances accuracy.

7. Shoot Near the Crease

When defenders take away the overhand shot, use the sidearm to attack from a new angle closer to the goal. The closer the better for sidearm success.

8. Change the Release Point

Vary the height of your sidearm release depending on the shot. Lower for bounce shots, higher for top corner rips. Find the optimal release point for each situation.

9. Quickly Switch From Overhand

When the overhand lane is blocked, instantly transition to the sidearm from the same setup. This quick changeup can catch defenders and goalies off guard.

10. Disguise Your Shot Path

Use ball fakes and head fakes before winding up for the sidearm, disguising the shot’s origin. This masks the release point from goalies.

11. Develop Both Sidearms

Don’t just shoot sidearm from your strong hand. Build a left and right-handed sidearm shot for complete offensive versatility.

12. Bury Your Sidearm Shot

Oftentimes the sidearm shot completely exposes the far side corners from tight angles. Know when to rip sidearm for the sure goal.

13. Use Quick Stick Sidearm

Master shooting sidearm immediately off the catch without cradling first. This quick stick technique is perfect for tight shots near the crease.

14. Fire Sidearm On the Run

Practice sidearm shots while sprinting to mimic game situations. Vary angle and speed to expand your shooting arsenal.

15. Sell Your Shot Path

Exaggerate your windup as if shooting overhand before shifting to sidearm at the last second. This shot fakes out defenders every time.

Expanding your shooting repertoire with the sidearm technique will make you a dual-threat scorer. Smart offensive players know when to go sidearm for the ideal shot angle and highest percentage finish.

Looking to Improve Your Lacrosse Game This Year?: Master These 15 Must-Know D Stick Skills

Executing Smooth and Deceptive Dodges to Beat Defenders

Dodging is a critical skill for generating offense by beating defenders one-on-one. Mastering a variety of dodges with both hands allows you to get to the goal or feed open teammates. Smooth, quick dodging makes you a threat. Here are 15 tips to perfect your dodging technique.

1. Take What the Defense Gives

Don’t pre-determine your dodge. Read the defense and attack the vulnerable point. Dodge away from the slide or to your best matchup. Out-think defenders.

2. Vary Speed and Rhythm

Mix up the tempo of your dodges to keep defenders off balance. Slow settle, fast explode combinations are effective. Change of pace is key.

3. Beat Them With Your Feet

Dodging isn’t just stickwork. Use your athleticism and get defenders on their heels by attacking their feet with quick changes of direction.

4. Roll Away From Pressure

Don’t try to dodge straight into defensive pressure. Move laterally across the field, rolling away from the pressure point to create space.

5. Head and Shoulder Fakes

Sell every dodge with convincing head and shoulder fakes to make defenders commit their feet in the wrong direction as you attack.

6. Keep Your Stick Moving

Continuous stick movement during the dodge keeps defenders occupied. Protect the ball with smooth cradling and fakes.

7. Dodge With Both Hands

Dodging strong hand only makes you predictable. Develop dynamic dodges with right and left hands to expand your game.

8. Dodge Down the Alley

The most direct path to the cage is down the alley. Force defenders on their heels by exploding straight down the middle when the lane opens up.

9. Create a Lane Off Picks

Set up dodges using picks and screens to rub defenders and create temporary lanes to attack quickly.

10. Finish Your Dodge

Don’t over-dodge your defender 20 yards from the goal. Get past them decisively, then move the ball. Don’t kill the play by over-dodging.

11. Incorporate Shot and Pass Fakes

Sell every dodge like you’re shooting or passing. Quick fakes force defenders to respect the shot before you blow by them.

12. Dodge Behind the Back

Protecting the ball while dodging behind your back causes defenders to pause as they reach across to check. Exploit that split-second.

13. Know When to Goal-Line Extended Dodge

If your defender is conceding the lane middle, drive hard from up top to gain separation for a shot.

14. Dodge Without the Ball

Work give-and-go cuts and V-cuts with teammates to get open off-ball for a quick-stick shot after dodging free.

15. Believe Every Dodge Will Work

Dodge with confidence you can and will beat your man. Conviction and decisiveness lead to slick, successful dodges.

Perfecting your array of dodging moves takes work, but unlocks big portions of the field for you and your team’s offense. Commit to dodging proficiency with both hands and you’ll become a matchup nightmare.

Looking to Improve Your Lacrosse Game This Year?: Master These 15 Must-Know D Stick Skills

Pinpoint Placement on Ground Balls for Possession

Ground balls are one of the biggest determining factors in lacrosse. Mastering ground ball skills leads directly to more possessions, fast breaks, and time of possession. Dialing in your ability to scoop tough ground balls gives your team a big edge. Here are 15 tips for pinpoint ground ball placement.

1. Chase Down Every Ground Ball

Hustling to beat opponents to each ground ball sets the tone for possession. Outwork everyone with relentless pursuit of 50/50 balls.

2. Scoop Through the Ball

Don’t stop your stick on contact. Follow through scooping under the ball and through to gain control quickly before defenders converge.

3. Cut Down the Angle

Approach ground balls on an angle rather than straight on. This reduces needed stick rotation for scooping and shielding.

4. Protect Your Stick

As you scoop, position your body to shield your stick from checks. Dodge away if challenged before securing possession.

5. Box Out for Ground Balls

Gain inside position on ground balls like a rebound in basketball. Box out opponents with your body as you scoop.

6. Follow the Ball In

Don’t take your eyes off the ball, tracking it all the way into your stick pocket for the clean scoop. Watch it into your net.

7. Keep Your Stick Low

Hold your stick near the ground as you approach to minimize needed motion and maximize control. Don’t reach high.

8. Scoop and Cradle in One Motion

As soon as the ball touches your net, start a smooth cradle to protect possession. Don’t stop cradling until clear.

9. Locate the Open Teammate

Scan upfield as you approach ground balls to identify the open outlet for a quick clear once secured.

10. Get Low on the Scoop

Bend your knees and get low on the scoop, especially on rolling or bouncing ground balls. This gets you underneath for control.

11. Develop Both Hands

Work on scooping cleanly with both your dominant and weak hand. This makes you a ground ball threat anywhere on the field.

12. Scoop Through Traffic

Practice scooping ground balls with defenders checking and hacking your stick to duplicate game situations.

13. Lift Don’t Swat

Place your stick under the ball and lift rather than swatting at it. Controlled placement secures possession.

14. Incorporate Footwork

Use athletic footwork like jump stops and quick direction changes on ground balls to shield effectively.

15. Compete Every Rep

Drill ground balls with focus and intensity. Treat every rep like it’s a critical in-game ground ball.

Sharpening your ability to cleanly scoop and possess any ground ball gives your team a possession advantage. Become a ground ball machine through dedicated repetition and hustle.

Looking to Improve Your Lacrosse Game This Year?: Master These 15 Must-Know D Stick Skills

Scooping Ground Balls While Maintaining Momentum

Securing a ground ball is only part of the battle. Maintaining momentum after the scoop initiates fast breaks and catches the defense off guard before they can reset. Developing the ability to scoop and go in one motion is a game-changing skill. Here are 15 tips for grabbing ground balls while keeping your speed.

1. Locate the Outlet First

Scan upfield as you approach the ball to identify who you are clearing to before scooping. This allows a quick outlet pass.

2. Scoop in the Direction of Your Momentum

Don’t stop all motion then scoop. Flow into the scoop smoothly in the direction you’re already moving to maintain speed.

3. Lightning-Quick Hands

Develop fast, dexterous hands to gain control rapidly on the scoop. The less time stickhandling, the better.

4. Cradle Immediately

As soon as the ball touches your stick, start cradling to protect it while on the run. Don’t pause stickhandling.

5. Follow Your Pass

Don’t admire your outlet pass. Flow right into a give-and-go cut to continue attacking quickly.

6. Release the Ball Early

Flip a fast outlet pass before the defense can recover their positioning after chasing the ground ball.

7. Run Through the Scoop

Don’t decelerate before scooping. Maintain speed or even accelerate into the ball to stay on the run.

8. Keep Your Head Up

Don’t stare at the ball, watch the defense. Use your peripheral vision to scoop while scanning the field.

9. Sprint to Open Space

Attack upfield as you scoop toward open space to exploit the unsettled defense.

10. Crouch Low Through Contact

Defenders will try to hit you as you scoop. Stay low, absorb contact, and focus on smooth possession.

11. Quick Stick the Outlet

Flow right into your passing motion without cradling first. This fast release keeps the pace moving.

12. Incorporate Juke Moves

Sell head fakes on the scoop and dodge defenders with your feet to maintain space and momentum.

13. Release Before the Dodge

Flip the pass just before contact then dodge away from defenders through the check to stay moving.

14. Field Awareness

Know where you are on the field to take advantage of unsettled situations and fast break opportunities.

15. Expect Contact

Seek out contact on the scoop and power through it low and strong. Don’t shy away from physicality.

Converting ground balls into instant offense through speed and transition puts huge pressure on defenses. Prioritize scooping with momentum to gain an advantage for your team.

Implementing Stick Checks Without Fouling

Stick checks are an integral part of defense in lacrosse. Executed properly, they allow you to dislodge the ball from an opponent’s crosse without committing a penalty. However, the line between an effective check and an illegal one can be blurry. Cross that line, and you’ll find yourself in the penalty box. So how do you aggressively check an opponent’s stick without fouling? Let’s break it down.

Get In Proper Position

The first key is to approach the ball carrier from an angle rather than head-on. Come at them adjacent to or behind their crosse – this allows you to swipe across the shaft or stick head while avoiding excessive body contact. Don’t reach across or into their sphere; doing so will likely draw a slashing or cross-checking penalty. Keep your feet moving and your stick parallel upon contact to avoid spearing.

Aim For The Lower Half of the Stick

Focus your checks on the bottom half of the shaft and stick head. Slashing the upper portion near a player’s hands is dangerous and will quickly warrant a flag. Instead, aim for the plastic of the head and the lower rubber portion of the shaft. This forces the ball carrier to cradle up into their stick, exposing the ball for a potential dislodge. It also reduces the chances of your stick riding up into their hands on contact.

Keep Your Hands Apart and Elbows In

Proper form is key here. Hold your top hand 6-12 inches from the butt end of the stick to generate power on checks. Anchor your bottom hand just above the very bottom. This gives you control while keeping your hands safely apart to avoid spearing. Also remember to keep your elbows tucked in close to your body throughout the check. Extending them outward leads to slashing penalties.

Use Quick Stick Swipes

The most effective stick checks involve quick swipes rather than big windups. Generate pop by accelerating the last 6 inches before contact. Focus on snapping your wrists and forearms through the ball carrier’s stick with force. This creates a sharp, compact motion less likely to draw flags than big, sweeping club checks. It also allows you to stay balanced and agile as you check.

Time Your Checks Well

Momentarily catching a player off-guard is the key to executing clean checks. Look for chances as their focus switches from cradling to passing or shooting. Don’t reach in early before they bring the ball up. Wait until their stick is positioned vulnerably away from their body, then accelerate your check through the exposed portions of their crosse.

Avoid Checking From Behind

It’s legal to check an opponent’s stick from behind, but highly risky. Without vision of their stick, it’s easy to misjudge and make accidental contact with their hands or head – resulting in a 2+ minute non-releasable penalty. Only attempt back checks when you’re directly behind with a clear line to their crosse. Even then, use controlled swipes to reduce high hits.

Let Up If You Miss The Ball

No check is perfect, so expect to miss or have shots blocked occasionally. When that happens, immediately let up on your pressure of their stick to avoid slashing and hold your stick vertically to disengage. Don’t try to re-swipe right away or you’ll likely commit a foul. Reset your positioning and look for another safe opportunity to check legally.

Don’t Get Frustrated

Losing your cool leads to reckless checking and penalties. If an attackman is successfully warding off your checks, stay patient and focused. Look for moments when their focus shifts off ball protection, then make your move. Don’t compound mistakes with uncontrolled hacks out of anger. Staying mentally disciplined will earn you more clean checks.

Practice Proper Body Positioning

Body positioning is equally important as stick work when executing checks. Maintain an athletic stance with knees bent and weight centered. Shuffle-step to maneuver while keeping your shoulders parallel to the ball carrier. This allows you to legally redirect their drive while avoiding body or arm fouls. Drill proper angles of approach and body alignment until they become second nature.

Know the Different Check Types

Vary your checks to keep opponents off balance. The lift check forces their stick up and away to expose the ball. Poke checks drive directly at the bottom of the head to dislodge possession. Wrap checks curl around their shaft to lift from below. Mastering multiple check types makes you a dynamic defender and avoids predictability.

Start Every Check With Your Hands Together

This builds the muscle memory of proper hand positioning. Any time you initiate a stick check, first draw your hands together at the base of your lacrosse stick. Keeping them close until contact prevents you from extending your arms and leads to more controlled, legal checks. Only separate upon impact to add force through the ball carrier’s crosse.

Follow Checks With Active Stick Positioning

Don’t stop your defensive positioning after making stick contact. Immediately drop your stick head to shield a potential pick-up of a loose ball. Angle your stick’s face toward their hands as you shuffle in front to discourage quick passes. This active stick work after checking keeps you in control of the play.

Only Check When You Can See The Ball

Never attempt checks based on guesswork. If proper positioning doesn’t allow you to actually see the ball in their crosse, hold off on making a move. Patience prevents uncontrolled swings born of assumptions. Wait until the ball is clearly exposed during a cradle or dodge, then execute your check.

Stay Balanced and Grounded

Checking effectively requires solid footwork and balance. Keep your knees bent with feet shoulder-width apart when pursuing ball carriers. Drop your hips on contact to channel power from the ground up and avoid falling forward. This anchors your body weight and lets you absorb any inadvertent contact without losing control.

Throwing Effective Body Checks to Dislodge the Ball

In lacrosse, quality body checking separates the elite defenders from the rest. Executed properly, body checks allow you to legally separate opponents from the ball without drawing penalties. However, throwing safe yet disruptive hits requires skill and precision. Let’s break down the keys to dislodging possession with clean body-ball contact.

Time Your Hit

Timing is everything. As the ball carrier switches focus from cradling to passing or shooting, there’s a brief window to strike. Accelerate into contact as their stick starts moving forward, using your momentum through their gloves. Don’t commit too early and draw an interference foul. Wait for visible cues like an exposed stick or hands to initiate your body check.

Make Contact Through the Ball

The key is driving through their crosse upon impact. Aim your shoulder for the ball, not the player’s body. This focuses energy directly onto the stick instead of the hands or elbows. Turn your torso and drive with the near-side shoulder, rotating hips and core. This body position powers you through the ball on contact to dislodge it with legal stick-ball contact.

Avoid High Hits

Keep your checks centered on the midsection with bent knees to avoid illegal head shots. Launching upward into a player’s head or neck leads to penalties, so stay grounded. A low, balanced athletic stance lets you legally drive down through their gloves while keeping your head safely clear of theirs.

Stay Down Through Contact

Don’t rise up prematurely when throwing a check or you may catch a player’s chin. Keep your shoulders below theirs with knees bent throughout contact. This keeps you safely beneath their head while directing energy through their stick. Absorb the impact through your core and use leg drive to power through the ball on their crosse.

Approach From the Side

Blindside hits are dangerous and illegal. Always check from the ball carrier’s front or side so they see you coming. Close space at an angle while shuffling to maintain body control. Your top shoulder should drive through their bottom shoulder at impact. This adds power from the side to disrupt possession with minimal body contact.

Use Proper Stick Positioning

Keep your stick low and away from their head to avoid high-sticking penalties. Hold it vertically as contact is initiated to demonstrate you’re only focused on the ball. Immediately drop it afterward in case of a loose ball. This disciplined stick work shows officials your intention is dislodging possession cleanly.

Check Through Hands, Not Body

Aim your drive up through the bottom portion of their gloves to avoid illegal body contact. This transfers energy directly into their stick instead of their ribs, shoulders or elbows. Forcing both hands upward lifts the shaft and pops the ball free. Keep your focus narrowly on stick and hands, not their torso.

Stay Controlled

Never lunge or launch your body recklessly at full speed. Control is key. Maintain defensive footwork by shuffle-stepping as you approach for the check. Accelerate through just the final 2-3 steps before contact. This provides momentum while allowing you to brake upon impact so as not to drive through a player.

Check Hands On The Stick

Only initiate checks when an opponent has two hands firmly on their crosse. Hitting single-handed cradles or passes draws dangerous follow-through contact that leads to penalties. Wait until you see them secured with the ball to safely check through both hands together.

Hit and Wrap, Don’t Drive Through

As you make contact, wrap your arms to absorb impact, not drive a player backwards. This allows a legal hit while avoiding excessive body-on-body collision. Take away space without leveling an opponent. Quickly re-establish your athletic stance post-check to discourage a fast break.

Stay Level and Square

Keep your shoulders square and chest upright as you approach ball carriers. Bending or dipping laterally can lead to glancing helmet-to-helmet contact. Maintain height and posture through the hit, using leg drive to stay evenly grounded for safe stick-ball impact.

Use Your Free Arm For Balance

Don’t tuck or pin both arms at your sides when throwing checks. Extend your stick-hand arm forward just before impact for balance and contact absorption. Keep your free hand back by your chest to avoid warding off fouls. This arm positioning gives you stability to drive off either foot.

Check Within 5 Yards of a Loose Ball

You can only legally check when an opponent is within 5 yards of a loose ball. This prevents interference away from the play. Before initiating contact, verify the ball is live and the play is within close proximity. Never hit without reasonable expectation of gaining possession.

Stay Disciplined With Good Footwork

Keeping your feet active and grounded is just as key as driving through the ball. Stay controlled in your shuffle approach. Settle into a balanced stance before impact. Use short choppy steps to maneuver while maintaining body control. This coordination is crucial for legal checking.

Developing Elite Footwork for Offensive Dominance

Footwork is the foundation for success in lacrosse. Mastering quick, precise foot skills allows you to gain separation, evade defenders, and explode to the goal. While stick abilities get more attention, elite footwork is the real key to unlocking your full offensive potential. Let’s examine the steps to developing game-changing lacrosse foot skills.

Master Side Shuffle

The side shuffle is the most basic yet essential lacrosse movement. From dodging to picks, it allows you to maneuver while facing the goal. Use short, choppy steps to efficiently cover space laterally. Drive off the instep of your outside foot and keep knees bent. Shuffle at 3/4 speed in practice until the motion becomes second nature.

Change Direction and Speed

Varying your movements keeps defenders off balance. Accelerate out of cuts then stick quick lateral shuffles to reroute. Incorporate crossover steps to maintain momentum through direction changes. Master stop-start quickness by planting hard and exploding in a new path. Developing this unpredictability makes you impossible to guard.

Use Head and Shoulder Fakes

Sell your movements by exaggerating head and shoulder fakes in the opposite direction. Turn your upper body against the shuffle before you stick and reroute. Pump your stick to one side before dodging the other way. Convincing fakes coupled with rapid redirection breaks ankles and creates space.

Foot Fire With Quick Feet Drills

cone drills and ladder work develop critical foot quickness. Concentrate on taking rapid mini-steps to improve acceleration. Work on changing direction by planting hard off either foot. The goal is mastering explosive starts and stops to keep defenders guessing.

Get Low in an Athletic Stance

Bend knees to lower center of gravity and improve mobility. A low athletic position – knees over toes, butt down – provides superior balance and lateral agility. Practice shots and dodges from a deep athletic stance until it feels powerful and natural.

Use Crossovers For Uphill Dodges

When driving directly at a defender, crossover steps help maintain speed and momentum. Push off the front instep as you crossover your back foot. This propels your body forward while keeping knees driving for power. Use crossovers to explode out of cuts and attack the cage.

Vary Your Dodges

Develop a toolkit of dodge moves like rockers, roll dodges, face dodges and others. Each uses footwork and stick skills differently. Master them all to keep defenders guessing. Work the various dodges against passive defenders to ingrain proper form and technique.

Time Shot Stick Feints With Foot Plants

Maximize your shot fakes by planting your front foot simultaneously with the stick fake. If faking high, plant the foot of your bottom shooting hand. This coordination makes your fakes more believable to get defenders leaning.

Use Jump Stops to Change Direction

Explosive two-foot jump stops allow you to plant and pivot 180 degrees. They are perfect for reorienting your defense after picks or catching passes on the move. Jump hard off both feet and land in a balanced athletic stance facing the goal.

Practice Dodges and Cuts at Full Speed

Footwork must become second nature in game situations. Drill your cuts, dodges and misdirections at full game speed. Work against passive defenders with a live offense going. Only by ingraining foot skills against pressure can you execute in games.

Develop Equal Foot Dexterity

Don’t default to your dominant foot. Drill your dodges, cuts and shots off both feet until equally capable. This prevents predictably and makes you impossible to scout. Be sure to reinforce non-dominant foot skills daily.

Use Quick Feet On Ground Balls

Winning loose balls requires explosive stops, starts and lateral moves. Simulate game-speed ground ball scenarios to master urgent foot quickness. Change direction mid-scoop to beat defenders to the ball.

Cut and Replace Your Stick Off-Hand

Practice re-gripping your stick mid-cut to improve dexterity. Release your strong hand during lateral shuffle cuts to grab bottom with your weak hand. This develops true foot agility independent of your dominant side.

Practice Sudden Stops to Free Hands

Sharp decelerations create space for dodges, feeds and shots. From a full run, work on urgent stops by quickly planting your outside foot. This frees up stick while defenders overrun you. Explode out of stops past now flat-footed defenders.

Exploding Out of the Alley for Blindside Scoring

If you’re looking to step up your lacrosse game this year, mastering key D stick skills should be a top priority. As any seasoned lacrosse player knows, possessing top-notch stick skills with a long pole is crucial for impacting the game on both ends of the field. Let’s explore 15 must-know D stick skills to explode your game to the next level.

1. Cradling

Cradling is the foundational D stick skill, allowing you to maintain possession while running upfield or evading defenders. Work on cradling the ball with soft hands, keeping the head level and the ball centered in the pocket. Practice cradling at high speeds while changing direction to gain complete control over the ball in dynamic game situations.

2. Quick Sticks

Quick stick passing and shooting is essential for effective offensive play. Set up cones to practice quick stick passes back and forth with a teammate. Focus on selling the fake pass before delivering crisp, accurate feeds. You can also practice quick stick shots on the run by sprinting toward the goal, planting your foot, and unleashing a blistering shot before the defense reacts.

3. Picks

Well-executed picks free up dodgers and shooters for scoring opportunities. Work with a teammate to run pick and rolls. As the picker, focus on making solid contact with the defender’s lead hip to clear space for your teammate. As the ball carrier, concentrate on pressing the alley hard and shooting or dumping off immediately after the pick.

4. Ground Balls

Ground ball proficiency lets you gain possession off turnovers and missed shots. Drill scooping ground balls at game speed, keeping your feet active and your stick parallel to the ball. Emphasize securing the ball before surveying the field. Bonus points for working on ground ball specifics like clamping the ball with your foot or kicking it to your stick.

5. Checking

Throwing effective stick checks is critical for generating turnovers in the defensive zone. Work on poke checks, slap checks, and lift checks for disrupting an opponent’s cradle. Always go for the opponent’s bottom hand or stick to maximize your chances of knocking the ball free. Remember to throw checks within the rules and maintain control.

6. Approaching Dodges

Adding dodging moves to your repertoire makes you a shifty, unpredictable offensive threat. Practice basic dodge approaches like rockers, face dodges, roll dodges, and split dodges. Concentrate on selling your fake, planting your foot, and exploding past your defender for dynamic scoring chances.

7. Shooting

Shooting accurately under pressure is an invaluable skill for D poles looking to contribute on offense. Set up a few cones around the crease and practice ripping sidearm, overhand, and underhand shots. Work on your accuracy while shooting on the run and from awkward angles. Mastering your D stick shooting will keep defenses honest.

8. Defending Dodges

Neutralizing dodges prevents offensive midfielders from penetrating the heart of your defense. Maintain an athletic ready position and take away your matchup’s strong hand with proper footwork and stick position. Drill defending various dodge techniques in live practice scenarios to handle any move an offensive player throws your way.

9. Body Positioning

Proper body positioning gives you leverage when jockeying attacking players. Always stay goal-side of your matchup and force them to the least dangerous scoring area. Use angles to corral dodgers away from the center of the field. Work on keeping low hips and dictating where the dodger can go with your positioning.

10. Defending Picks

Defending picks prevents your matchup from breaking free for easy shots. Communicate constantly in live pick scenarios, calling out picks and switching when needed. As the on-ball defender, fight through the pick when possible or recover quickly. As the off-ball defender, step up to block the alley and deny good shooting opportunities.

11. Contesting Shots

Contesting shots makes scoring difficult for dodgers who do break free. Maintain an active, athletic stance with your stick up. When the dodger winds up for the shot, jump toward the ball at an angle to block shots high and force low, easily saveable attempts.

12. Clearing

Precise clearing outlet passes quickly switch the field in transition moments. Work on delivering crisp passes on the run to hit leading midfielders in stride. Keep your eyes up, pivot toward your target, step toward them, and follow through for maximum passing accuracy.

13. Defensive Positioning

Mastering proper defensive positioning is crucial as a last line of defense. In live practice, work on approaches like adjacent slides, inside slides, and on-ball overslides to provide help defense and limit scoring chances. Maintain active communication with teammates throughout.

14. Riding

Applying relentless ride pressure after a shot forces turnovers and transition opportunities. Drill different ride techniques like the banana ride, split ride, and turtle ride for forcing the opponent’s clearing options. Use checks, body positioning, and active footwork to trap ball carriers along the sideline.

15. Face-Offs

Excelling at face-offs gives your team crucial extra possessions. Work on face-off moves and countermoves like the clamp, jam, rake, swim, and pop. Develop fast reaction times and fight to secure the clamp and ground ball. Winning face-offs gets your team on the front foot.

Taking your D stick game to the next level requires drilling these fundamental skills daily. Mastering these 15 techniques will make you a dominant two-way force capable of breaking out for transition goals or stifling opposing offenses. So grab your long pole and get to work – your breakout lacrosse season starts today.

Using Your Length to Intercept Passes and Shots

Looking to take your lacrosse game to new heights this season? One of the best ways to do that as a long pole is by leveraging your stick length to wreak havoc on opposing offenses. Let’s explore some keys to mastering the art of intercepting passes and shots with your D pole.

1. Anticipation

Reading the play quickly is crucial for getting a jump on passes and shots. Focus on visual cues like a shooter’s windup or a passer’s body position to get an early read on where the ball is headed. Trust your instincts and reaction time to get a head start on making a play on the ball.

2. Footwork

Quick, active footwork puts you in better position to intercept attempted feeds and shots. Work on drop steps, lateral slides, and change of direction to mirror ball carriers and cut off their options. Keen footwork also allows you to close space rapidly when you read the play.

3. Head on a Swivel

Keep your head on a swivel to expand your vision and awareness, especially in zone defensive situations. Scan side to side to see the whole field and identify where the next pass is going. Expanding your vision gives you a chance to pick off more passes.

4. Length

Leverage the length of your D pole to shrink and eliminate passing and shooting lanes. Extend your arms fully and point the head of your stick toward the player you’re guarding. Use your stick length to obstruct sightlines and disrupt play designs.

5. Passing Lanes

Focus on jumping common passing lanes when playing team defense. As a defender, your length allows you to intercept cross-field skips and other high risk passes. Bait passers into attempting low percentage feeds.

6. Aggressiveness

Play passes and shots aggressively, going after every potential turnover. Don’t be afraid to take risks and go for interceptions, especially in the midfield. This tenacity can lead to crucial possessions and fast breaks.

7. Shot Blocking

Use your D pole to directly block shot attempts when you recognize a shooter’s windup. Time your jump properly and get your stick up to obstruct the ball’s path to the goal. Mastering shot blocking can single-handedly shut down offenses.

8. Ground Balls

Any passes you miss create ground ball opportunities. Stay alert and use your length to scoop these 50/50 balls before the offense can recover possession. Your extra reach gives you an advantage.

9. Checking

Strategic poking and slapping checks can redirect passes and shots right into your stick’s waiting pocket. Time your checks well and aim them to angle passes toward you. Approved stick checks lead to turnovers.

10. Clear Vision

Keep your vision clear when sliding to intercept feeds. Don’t just reach your stick out wildly. Look the pass into your crosse to complete clean interceptions and initiate fast breaks.

11. Help Defense

Provide aggressive help defense when your teammate is beat, using your length to intercept any skip passes or cross-field feeds. Look to jump routes you recognize from scouting reports or game film study.

12. Goalie Communication

Communicate constantly with your goalie to coordinate interior and perimeter pass coverage. Cue them on shot blocking responsibilities in certain game situations.

13. Block and Recover

Don’t overcommit when going for interceptions. Keep your feet active to block passing lanes and then immediately recover to your matchup if the pass gets through. Disciplined positioning prevents breakdowns.

14. Outlet Passes

Instantly look upfield after interceptions to push transition offense. Use your full length for long overhead outlet passes. Catching teams off guard leads to easy fast break goals.

15. Consistency

Stick with pass and shot disruption every single defensive possession. Bring active hands and feet, passion for takeaways, and a keen sense of anticipation on every play.

Leveraging your athleticism and stick length to intercept passes and shots can change games in an instant. Mastering these techniques will make you a destructive two-way force capable of igniting offenses after turnovers. Keep those hands active and that head on a swivel to force offenses into mistakes. You’ll be taking over games in no time.

Dominating Faceoffs With Proper Positioning and Clamping

As any experienced lacrosse player knows, dominating faceoffs can make all the difference between winning and losing. As a D-pole player, you have a crucial role to play in gaining possession off the faceoff. While your FOGO will do most of the work, your positioning, reaction time, and clamping technique will determine whether your team gains possession or not.

Start by setting up in the proper position. You’ll want to place the bottom of your stick’s shaft on the throat, cradling the ball in the pocket. Lean your body down low to the ground, hips loaded and ready to explode up. Keep your bottom hand on the shaft close to the head for maximum clamping power. Your top hand should be halfway down the shaft, ready to push and steer the ball where you want once clamped.

The moment the referee blows the whistle, explode up and forward, driving through the ball. Keep your stick perfectly perpendicular to the ground – any angle will reduce your clamping power. As the midfielders crash in, stay focused only on the ball. The moment it leaves the referee’s hand, clamp down hard with that bottom hand. Capture the ball firmly in your pocket before the other players swarm you.

Once clamped, drive your bottom elbow up and into the scrum. Use your body to protect the ball and muscles to stiff-arm away opponents. With the ball secured, steer it out of the mess and get it to your midfielders. Speed and explosive power off the whistle is key – hesitate even a fraction of a second and the other team will likely claim possession.

Drill your positioning, quick reactions, and clamping technique relentlessly at practice. Have a teammate or coach simulate the faceoff so you can rehearse your moves at full speed. Work on explosiveness by doing plyometric exercises like squat jumps and bounds. Strengthen your clamping muscles with lifts like deadlifts and farmer’s walks.

Study film of championship lacrosse faceoffs to learn tactics from the best D-pole players. Look for their body position, hand placement, and moves post-clamp. You can gain valuable insights from experienced players that will translate to your own game.

Come game day, set your mind only on that ball the moment the referee starts the faceoff. Trust your instincts and training, blocking out all distractions. Be the first to clamp the ball with authority, giving your team the all-important first possession. Keep working hard in practice and executing in games, and you’ll be dominating faceoffs in no time.

Master Checking Techniques with the Long Pole

The D-pole gives you a major advantage for disrupting opponents’ offense with checks. With 6 feet of carbon fiber or titanium in your hands, you can wreak havoc on attackers with a few mastered techniques.

The poke check is a quick jab aimed at knocking the ball loose. As the dodger makes his move, slide your bottom hand up quickly on the shaft. Extend your arms and poke the head of your stick directly at his stick head or gloved hand. Time it as he switches hands or brings it back to shoot. One quick, hard poke can easily dislodge the ball for you or a teammate to scoop.

The slap check requires a powerful sweeping motion to swat the ball free. As you mirror the dodger’s movements, switch your grip so both hands are together at the shaft’s midpoint. Load your arms back and deliver a forceful slap to the attacker’s stick. This sweeping check takes excellent timing but can knock the ball far away from even the most skilled ball carriers.

To body check, drive through the dodger’s hands as you would finishing a shot in basketball. Lower your shoulder and crash into his stick and hands as he brings the ball up. Use your size and strength advantage to not just dislodge the ball but also put him on the ground. Time this hit for maximum impact and make sure to drive your feet through contact.

Drill these techniques constantly in practice to make them second nature. Start slow with teammates, focusing on proper form and timing. Then increase speed and power, simulating the game intensity you need. Check hard but keep safety in mind – no need for contact above shoulders or from behind.

In games, stay patient and wait for the right opportunity to unleash a check. Don’t overcommit or get juked. Chop your feet, mirror his movements, and explode through his stick at the right moment. Checking is all about timing and disruption – master it with the long pole to torment dodgers.

Control Ground Balls and Outlets with a Long Stick

Ground balls are one of the most important yet overlooked skills for D-pole players. With your long stick, controlling ground balls gives you or your teammates prime possession opportunities.

Use your stick length to box out opponents going for grounders. As the ball gets dislodged, body up other players vying for possession. Take away their access to the ball with your size, strength, and stick length.

For scooping, slide your bottom hand close to the head. Keep the stick horizontal and low to the ground as you approach the ball. Use your quickness and angle to beat others to the ball. Jabbing through the grounder, scoop through and capture it firmly in your net.

Once possessed, tuck the stick to your body or across your shoulders to protect the ball. Key points to carry high or low depending on coverage. Get your head up to outlet quickly before getting swarmed.

When outletting, make crisp passes on the run to hit cutters or midfielders racing downfield. Place the ball accurately into their sticks as you scan the field. As you improve, you can master behind-the-back and no-look passes to evade defenders.

Practice your ground ball and outlet skills constantly at high intensity. Have coaches or teammates toss balls out, forcing you to scoop quickly with opponents defending you.Drill your passes upfield under pressure to improve accuracy.

In games, pursue every ground ball aggressively with confidence in your skills. Scoop cleanly, protect the ball, and hit teammates in stride with perfect outlets. Your ground ball prowess will give your team way more possessions.

Improve Shooting Power and Accuracy

Though not a primary scoring role, D-poles should still master shooting fundamentals. You never know when you’ll get a clear breakaway or open look at cage. Make defenders honor your shot by being able to bury goals from distance.

When open, train yourself to automatically go into a shooting motion. Cradle aggressively to generate torque and power. Transfer your weight from your back to front foot as you wind up. Allow your body’s rotation to pull the stick straight through your shooting motion.

Follow through toward your target, extending your lead elbow out. Aim small, visualizing shooting corners or off-stick hip placements.Use your whole body, not just arms, to whip the stick through release points.

Practice shooting on the run and from awkward angles. Vary speeds and locations. Do repeats of sinking five or ten in a row before moving. Challenge yourself by shooting farther distances and on the back hip.

In games, develop the confidence and habit of taking open shots when they present themselves. Don’t hesitate or overthink it – just let your body flow through the ingrained shooting mechanics. Being a threat to score makes covering you a nightmare for defenders.

Though a defensive specialist first, every lacrosse player needs a lethal shot in their arsenal. Master these D-pole shooting fundamentals and you’ll expand your game immensely.

If you’re looking to take your lacrosse game to the next level this year, mastering skills with your d-pole should be a top priority. Your defense and overall team success largely depends on your ability to effectively handle ground balls, clear the ball up the field, defend dodges, and force turnovers with your long stick. While there are countless d-stick skills to develop, these 15 are absolute must-knows that will make you a matchup nightmare anytime you take the field.

Becoming a Matchup Nightmare With Variable Release Points

One of the most important yet often overlooked d-stick skills is mastering variable release points on your throws. As a defenseman, you’ll be tasked with quickly moving the ball upfield to spark fast breaks and hit cutting midfielders to beat the ride. If your outlet passes are predictable, alert riders will pick them off and kill your transition game. By honing the ability to unleash accurate throws from multiple release points, you’ll keep the defense guessing and greatly improve your team’s clearing percentages.

Start by practicing your standard overhand throw, focusing on putting some heat on the pass while maintaining accuracy. Once you feel comfortable rifling balls overhand, move on to sidearm and submarine releases. As you master throwing from various angles, work on quickly transitioning from one release point to another. Run through the full gamut of overhand, sidearm and submarine passes in rapid succession to keep defenders on their heels.

Incorporate pump fakes from different release points to further vary your looks. Convincingly act like you’re going overhand, then at the last second switch to a sidearm throw. The more you diversify your release points, the tougher it will be for the other team to anticipate your outlet passes. Just be careful not to telegraph your throws by dropping your stick head too early before passing.

Develop All-Around Stick Skills

While release point mastery is critical, you also need versatile stick-handling skills to create and exploit gaps in the defense. Work on quick sticks, face dodges, rolls, splits and any other evasive maneuvers you can use to shake defenders. As your hands and system skills improve, you’ll enhance your ability to burn opponents one-on-one and draw early slides to free up teammates.

Practice cradling and dodging with both hands to become fully ambidextrous. Defenders will shade you to take away your strong hand, so you need to be able to confidently handle, pass and shoot with either hand. Work on passing and catching around-the-world to hone your off-hand mechanics. Train your hands by repetitively tossing a ball against the wall and switching hands as you scoop ground balls.

Footwork is also critical for opening up passing and dodging lanes as a pole. Set up cones and do lateral shuffle, zigzag and crossover step drills to improve your agility. Strengthen your legs with jumping exercises like box jumps and depth drops to generate more explosive strides when dodging. Reaction ball drills are another great way to sharpen your reflexes and develop quicker feet.

Master Ground Balls

No d-stick skillset is complete without ground ball mastery, as defensemen rely on ground ball prowess to gain and maintain possession. Work on using the long pole to your advantage when chasing down 50/50 balls. Leverage the extra reach to get to grounders first and use your body to shield opponents from the ball.

Drills as simple as rolling balls out and racing to scoop them up will get you comfortable running onto grounders at full speed. Practice scraping balls to yourself so you can cleanly pick them up while on the move. For added difficulty, have a friend lightly defend you as you track down grounders.

When scooping in traffic, keep two hands on your stick and use short, quick chops to rake in ground balls. To maintain control once you secure possession, make sure to keep the head up and cup the ball as you run. Mastering these ground ball basics will give your team extra possessions and let you start fast breaks.

Take on Dodgers

Navigating dodges from attackmen and midfielders is a primary responsibility as a defenseman. Work on sharpening your positioning, footwork, checks and communication to shut down opponents’ dodging efforts. Maintain an athletic stance with your knees bent, back straight and feet staggered. Keep your stick out in front with the head up to take away direct paths to the cage.

When the ball carrier makes his move, mirror his steps while staying shoulder to shoulder. Keep your center of gravity low and your stick head hovering on his gloves to neutralize his hands. Look to direct him from X to the sidelines or back out to the perimeter. Talk constantly to let your teammates know where to slide from.

Drill poke check, slap check and lift check techniques to dislodge the ball on contact. Strike the bottom hand and follow through to get optimal power on your checks. Work with teammates to simulate dodging from different angles so you can fine-tune your positioning and checks against various moves.

Force Turnovers

Creating turnovers is a defenseman’s best friend, leading to transition offense and unsettled chances. Mastering stick checks is a start, but you also want to develop a tenacious mentality and high lacrosse IQ to consistently force coughups.

Analyze opponents’ stick habits and patterns to jump passing and clearing lanes at the right times. Bait careless ball carriers into dodging right into your help defenders. Extend your stick into the passing lanes of adjacent offensive players to deflect feeds and feeds. Hustle all over the field to harass and confuse opponents into sloppy play.

Don’t be afraid to take some risks pressing out on hands and throwing selective checks. You might get burned from time to time, but making offense uncomfortable will produce more turnovers over the course of a game. Have active feet and hands and you’ll become a turnover-forcing machine.

The more versatility and polish you have as a d-middie, the more you’ll control possessions and dictate the game flow. Master these must-know long stick skills and you’ll have the skills and confidence to take over at both ends of the field. Put in the work on your handles, footwork, ground balls, defense and passing, and you’ll be a matchup nightmare that does it all for your team this season.