Proper Stance for Throwing and Catching
A solid lacrosse stance sets the foundation for accurate passing and secure catches. Stand with feet shoulder-width apart, knees bent, and weight balanced between the balls of your feet and heels. Hold the stick with dominant hand at the bottom and other hand near the head. Keep elbows tucked and stick held away from body at about waist level. This athletic position allows quick reactions for scooping, throwing, and cradling.
Step into the Throw for Power and Accuracy
Generating momentum by stepping into throws is key for delivering crisp passes. As the throw is initiated, drive off the back leg while rotating hips and shoulders towards target. Allow stick to lag behind hips during wind up, then aggressively whip it forward for maximum velocity. Follow through fully after release, pointing stick towards receiver. Stepping into throws helps recruits core strength for precision passing.
Follow Through for Maximum Distance
The follow through continues the throwing motion for optimal distance and accuracy. Allow stick to rotate naturally overhead and across body after ball release. This follow through improves mechanics by imparting backspin on shots and adds up to 10 mph velocity versus cuts short. To hone technique, practice full follow through on outlet passes. Coaches advise extending follow through until hand nearly touches ground for extra power.
Catching with Two Hands for Control
Secure catches depend on two-handed cradling techniques. Grip bottom hand near the butt end and top hand halfway up stick to control ricochets. As ball approaches, give a target by extending stick towards pass. Absorb impact through the downstroke by allowing arms to bend slightly upon reception. Keep stick head up and elbows out, using soft hands to cradle ball into netting. Two-hand catching provides beginners with most control.
The Importance of Giving a Target
Providing a clear target helps passers deliver accurate throws to receivers. Extend stick in direction of incoming pass and show numbers to thrower. Keep stick and head still, presenting a steady target to avoid bobbled catches. Cut towards passers to reduce velocity on throws. Call out hands ready to signal preparedness. Moving targets lead to miscues, so setting up decisively in passing lanes is key.
Throwing Techniques for Short and Long Passes
Varying arm angles and mechanics allows pinpoint passing for both short and long distance connections. For close range feeds, snap wrists while stationary for quick sticks. Add steps for more zip on outlet passes across field. For maximum range, utilize full wind up and step into hurls downfield. Follow through completely overhead for distance. Mastering short and long passing techniques provides all-around ability.
Scooping Ground Balls
Gaining possession off ground balls is a vital lacrosse skill. Approach from behind ball and bend knees to get low. Ram stick head down through ball, lifting up to direct into netting in one fluid motion. Keep stick horizontal and head facing up to maintain control. Check surroundings and securely cradle ball before looking to outlet pass. Drills repeating scoop techniques build confidence.
Quick Stick Skills for Fast Passing
Quick stick moves involve receiving passes directly into shots or redirects, eliminating extra cradles. Work on hand-eye coordination by catching balls thrown from close range into immediate release. Quick sticks add element of surprise on cutter feeds or fast breaks. Defenders cannot react fast enough to intercept such instantaneous catch and shoots. Goalies struggle stopping point blank quick stick attempts.
Dodging Defenders with Head and Stick Fakes
Precise head and stick fakes freeze defenders. Look one way before dodging the opposite direction. Drop shoulder as if shooting overhand, then roll out for underhand shots instead. Use convincing head fakes and change of pace to keep defenders guessing. Vary shot placement high, sidearm, or bounce. Deceptive moves allow attackers to lose markers and gain separation.
Passing and Catching While Moving
Connecting on passes while on the run is vital in fast break situations. Throwers must account for receiver’s momentum and hit them in stride. Cradle and run through catches by absorbing balls fluidly into netting. Maintain vision on passes and secure balls before head upfield. Change speeds to create and exploit gaps. Perfect timing and communication allows nonstop passing sequences upfield.
Increase Hand-Eye Coordination
Sharpening hand-eye coordination results in quicker reactions. Test reflexes with tennis ball rebound drills against wall. Catch and quickly return volleys, eventually introducing stick to control bounce passes one-handed. Partner drills like rapid fire catching trains processing and response time. As neuromuscular connections improve, handle ground balls cleanly and make pulls from air instinctively.
Conditioning Exercises for Lacrosse
Lacrosse requires a combination of muscular endurance, speed, and agility for up-tempo play. Train with sprints, interval runs, and change of direction drills to mirror game movements. Use explosive step-ups, broad jumps, and box jumps to build power. Core strength enables slashing through defense, so mix in planks, crunches, and V-ups. Proper conditioning prevents wearing down late in games.
Drills to Improve Cradling
Cradling keeps the ball secure in netting while maneuvering upfield. Improve technique by incorporating drills isolating top, bottom, and sidearm motions. Weave cones cradling right and left handed for coordination. Cradle tennis balls one-handed to increase hand strength. Emphasize protecting stick by cradling low and away from defenders in live drills.
Goalie Techniques for Saving Shots
Goalies exhibit lightning quick reaction times making acrobatic saves. Positioning is key – stagger stance standing left leg forward and hands out in ready position. Explode step toward shots and make saves out front whenever possible. Stay square and track shots with eyes to make stops. Redirect low shots with quick feet positioning. Cut down shooting angles and force bad looks with exceptional positioning.
Lacrosse Wall Ball Drills
Wall ball drills develop overall stick skills and hand-eye coordination. Start close, throwing bounce passes against wall and catching rebounds. Work on quick sticks by immediately throwing back upon traps. Simulate dodges by juking left and throwing right. Move farther back for overhand full throwing motion practice. Wall ball provides comprehensive skill repetition.
Step into the Throw for Power and Accuracy
How can a lacrosse player maximize the strength and precision of passes? The key is to aggressively step into each throw. Driving forward with your back leg while unwinding your hips and shoulders is crucial for generating momentum. Imagine your stick lagging behind as you rotate your core, then violently whipping forward upon release. Allowing the stick to trail the motion briefly builds up kinetic energy, like a rubber band stretched to its limit. When executed properly, rotating the hips adds tremendous velocity to your hurl, making the ball sing as it rockets downfield. Don’t forget to point your stick directly at the target after the follow-through to aid accuracy. Stepping into passes engages your leg power and core strength for awesome speed and ball control. Next time you drill, focus on that coiling backswing and aggressive forward step. The added oomph will have your passes sizzling!
Follow Through for Maximum Distance
You whip the lacrosse ball with all your might, but it seems to run out of steam before reaching your teammate’s outstretched stick. What gives? The secret lies in the follow through. Extending your throwing motion beyond ball release imparts vital backspin for added carry. Imagine your arm tracing a long arc overhead and across your body after the pass, with the stick continuing to rotate naturally. This complete follow through can boost throwing velocity by up to 10 mph compared to truncating the movement prematurely. The extra oomph squeezes precious yards from those deep outlet passes to midfielders streaking downfield. Coaches recommend reaching as close to the ground as possible on the follow through for optimal distance. Don’t forget to point that stick tip directly at your target for laser-like precision as well. Keeping your eye on the receiver throughout the motion helps align each long bomb. Refine your form by going step-by-step in slow motion if needed. Work on holding the finish until it becomes second nature. With a flawless follow through, you’ll soon be zinging ropes from one end of the field to the other!
Catching with Two Hands for Control
Securing those zippy lacrosse passes requires catching with two hands whenever possible. Grip the bottom of the stick near the butt end with your dominant hand, and slide your other hand about halfway up the shaft. This split grip gives you maximum control over the head. As the ball comes your way, present a target by extending the head towards the pass. Absorb the impact through your hands and arms by allowing them to bend slightly upon reception. Keep the head up and your elbows out at shoulder height to cradle the ball gently into the netting. Fight the urge to stab downwards at the ball, as this often leads to bobbling it or deflections. Let the stick do the work! Having both hands on the stick provides beginners with the most control and stability for catching passes cleanly. As you gain experience, you can try the one-handed snag to show off your skills. But for consistent success, two hands is the way to go. You’ll have way more catches and way fewer drops when you receive passes with a split grip.
The Importance of Giving a Target
Ever felt like your teammate’s passes were off target and difficult to catch? Try giving them a clear target to aim for next time. Simply extend your stick head in the direction of the incoming pass and make sure your stick numbers are visible to the thrower. Keep the head still instead of waving it around – this provides a steady bullseye for their throw. Also make sure to cut decisively into open space in the passing lanes rather than drifting. Calling out “Here!” or “I’m ready!” lets your teammate know you’re prepared for the pass. Moving targets lead to miscues and missed connections, so setting up with purpose is key. If the pass is coming in hot, cut toward the thrower to reduce velocity – it’s harder to handle bullet passes. With a nice visible target, your teammates will hit their mark every time. You’ll boost your reception percentage by giving your passer something easy to key in on. Before you know it, those dimes will be hitting you right in the breadbasket!
Throwing Techniques for Short and Long Passes
Mastering a range of throwing techniques allows lacrosse players to deliver pinpoint passes at both short and long distances. For quick stick passes to nearby cutters, concentrate on snapping your wrists while stationary for rapid ball movement. You can add more velocity on outlet passes across the width of the field by stepping into the throw. For maximum distance on clearing passes downfield, utilize a full windup and aggressive forward step during your throwing motion. Follow through completely overhead, with the stick finishing across your body, to get the most out of those long bombs. Varying your mechanics and arm angles is key to developing all-around passing abilities. While beginners should focus on proper form, experienced players can take advantage of different throws to keep defenses on their toes. Sidearm sweeps and overhand rockets both have their place. Consistently nailing short feeds, medium outlets, and long hurls makes you a well-rounded threat when passing the rock.
Scooping Ground Balls
Gaining possession off ground balls is a gritty, competitive facet of lacrosse. The technique starts with your approach – sprint up on the ball from behind and get low by bending your knees. You want to minimize distance for the scoop while building momentum. As you arrive at the ball, ram your stick head down through it with force, lifting up smoothly to direct the ball into the netting in one fluid motion. Keep your stick horizontal to the ground and the head facing upward throughout the scoop for optimal control. Make sure to secure the ball in your netting before surveying the field – don’t take off upfield with your head down! Check your surroundings for open teammates or defensive pressure first. Then tuck the stick tightly into your body and start cradling as you look to make an outlet pass upfield. Repeating scooping drills will make ground ball possession second nature. Work on boxing out opponents with your body when battling for 50/50 balls. Be the first to pounce on those loose balls by attacking with speed and maximum effort!
Quick Stick Skills for Fast Passing
Quick stick moves in lacrosse involve catching and shooting in one fluid motion to gain an edge on defenders. The key is minimizing any extra cradles or windups. Work on receiving passes directly into your shooting motion to develop quick stick skills. Practice catching and instantly redirecting balls to teammates. You can surprise defenses by catching passes from cutters and immediately whipping shots without cradling first. Goalies have a tough time reacting to these instantaneous catch-and-release shots before the ball is screaming into the net. The quick stick is also effective when rolling back against overzealous defenders. If your defender lunges, quickly slip to open space and be ready for the feed. Catch and shoot in one slick motion before the defense can recover their position. Lacrosse is a game of rhythm, so breaking that rhythm with quick sticks can create advantages. Master the art of rapid ball movement and your scoring opportunities will skyrocket.
Dodging Defenders with Head and Stick Fakes
Mastering the art of deception with precise head and stick fakes is an indispensable skill for lacrosse attackers. Work on selling your dodge by looking convincingly in one direction before suddenly exploding the opposite way. Drop your shoulder as if you’re about to wind up for an overhand shot, then roll back outside and duck under your defender for a sly underhand finish. Vary your shot placement by shooting high, side arm, or bounce it low to the corners. The key is mixing up your moves so defenders never know what’s coming. Use those convincing head fakes to get them leaning the wrong way. Changing pace is also effective – lull them to sleep with a slow windup then hit turbo speed on your dodge. Perfectly timed sticks fakes will stop even the best defenders in their tracks. Disguise your intentions and be unpredictable. Stay one step ahead with superior deception, and you’ll have the defense spinning in circles trying to keep up!
Passing and Catching While Moving
Connecting on passes while on the run is an essential skill for pushing the pace in transition. As a thrower, you have to account for your teammate’s momentum and hit them in stride as they sprint into open space. Lead them away from defenders with passes to the front shoulder. As the receiver, concentrate on smoothly cradling the ball into your stick netting while maintaining full speed. Keep your eyes up, scanning for passing options, as you cradle the ball securely. Changing speeds is key – push the ball upfield when you have room to operate, then slam on the brakes to change direction and attack seams in the defense. Perfect timing and communication with your teammates allows you to maintain the offensive flow with quick passes on the move. Look to advance the ball quickly before the defense gets set. Mastering passing and catching at full tilt will have your fast breaks flying upfield for easy transition goals.
Increase Hand-Eye Coordination
Developing lightning quick hand-eye coordination pays major dividends for lacrosse players. The faster you can react to passes, ground balls, and defense pressure, the better. Challenge your reflexes with competitive wall ball sessions, catching crisp rebounds off brick and firing back quickly. Start close, then move back to field longer passes. You can also test reaction time by having a partner rapidly volley tennis balls from close range. Catch and return each volley after only one bounce. As your processing and reflexes improve, incorporate your stick for one-handed traps. Rotating through these hand-eye drills builds neural connections for instinctive ball control. Suddenly you’ll be snagging feeds cleanly without thinking. Ground balls will stick to your net like glue. Work on tracking passes into your stick until it becomes second nature. Cat-like hand-eye coordination gives you a real edge out on the lacrosse field.
Conditioning Exercises for Lacrosse
Preparing your body for the rigors of lacrosse requires a multifaceted conditioning program targeting speed, agility, endurance and power. Straight line sprints, lateral shuffles, and change of direction drills mirror the explosive stop-start movements during games and practices. Interval runs mix hard sprinting with active rest to build muscular endurance. Plyometric exercises like box jumps, broad jumps, and step-ups develop the type of explosive strength needed for checks and dodges. Don’t neglect your core – rotational movements like Russian twists along with planks and crunches build a strong stable platform for hard cuts. Increased flexibility also helps prevent injuries and cramps during 60 minute battles. Make time for full body dynamic warmups and post-workout stretching. Tailoring your training to the specific physical demands of lacrosse gives you an edge on the competition.
Drills to Improve Cradling
Cradling is the rhythmic swinging motion that retains possession of the ball within your stick’s netting. Smooth, controlled cradling lets you operate upfield while protecting the rock. Work on all cradle directions by weaving through cones while concentrating on top hand, bottom hand, and side to side motions. Switching hands strengthens off-hand cradling. Tennis balls help build finger dexterity needed for one-handed cradling drills. Maintain tight elbows close to your body and cradle low to shield the ball from checks. Remember to change pace and sell head fakes while cradling to keep defenders guessing. Incorporate cradling into all aspects of practice. Cradle during conditioning sprints and while working shooting drills. The more repetitions through game-like drills, the more instinctive secure cradling becomes. Consistently maintaining possession under pressure separates the best lacrosse players.
Goalie Techniques for Saving Shots
Goalies serve as the last line of defense, tasked with keeping the ball out of the net. Proper positioning and footwork are key fundamentals. Establish an athletic staggered stance with your lead foot pointed at the ball. Keep hands out and ready in the optimal save zone in front of your body. Explode step toward shots, looking to make saves from out in front whenever possible. Staying square while tracking shots allows you to react quickly to high, low, and side locations. On low bounce shots, redirect the ball down into the turf with quick feet to keep it in front of you. Cut down angles by coming out high to challenge shooters. Proper positioning limits shooting space and forces less desirable shot attempts. Goalies must also master techniques like hugging posts on shots from behind and quick outlet passes after saves. With polished fundamentals and tireless work ethic, goalies give their team a chance for victory.