How can you master stick handling in Calgary lacrosse. What are the key techniques for perfecting your cradling skills. How to increase your shooting power and accuracy in lacrosse. Why is footwork crucial for lacrosse players in Calgary. How to develop effective defensive strategies in lacrosse. What are the best ways to improve your lacrosse IQ and field vision. How to excel in face-offs and ground ball battles in Calgary lacrosse.

Mastering Stick Handling: The Foundation of Calgary Lacrosse Excellence

Stick handling is the cornerstone of any successful lacrosse player’s skill set, especially in the competitive Calgary lacrosse scene. Proficiency in this area can make the difference between a good player and a great one. But how exactly can you elevate your stick handling game?

The key lies in consistent, focused practice. Start by dedicating time to cradling drills, which involve maintaining control of the ball while in motion. Practice cradling with both hands, switching frequently to develop ambidexterity. As you progress, incorporate movement into your drills, simulating game-like scenarios.

To further challenge yourself, set up an obstacle course using cones or other markers. Weave through these obstacles while maintaining control of the ball, focusing on quick changes of direction and pace. This will help you develop the agility and ball control necessary to evade defenders in real game situations.

Advanced Stick Handling Techniques

Once you’ve mastered the basics, it’s time to incorporate more advanced techniques into your repertoire. These may include:

• Behind-the-back passes
• One-handed cradling
• Quick stick maneuvers
• Fake passes and shots

Remember, the goal is to make these movements feel natural and instinctive. With enough practice, you’ll be able to execute these techniques without hesitation, giving you a significant advantage on the field.

Perfecting Your Cradling Technique: The Art of Ball Protection

Cradling is more than just keeping the ball in your stick; it’s about protecting possession while on the move. In the fast-paced world of Calgary lacrosse, effective cradling can be the difference between maintaining control and losing the ball to an aggressive defender.

To perfect your cradling technique, focus on the following key elements:

1. Hand positioning: Keep your top hand near the throat of the stick for maximum control.
2. Arm movement: Use smooth, rhythmic motions to keep the ball nestled in the pocket.
3. Body positioning: Keep your body between the ball and potential defenders.
4. Head up: Always maintain field vision while cradling.

Practice these elements individually before combining them into fluid motions. As you improve, try cradling in different situations – while sprinting, dodging imaginary defenders, or even while off-balance.

Cradling Under Pressure

In game situations, you’ll often need to cradle while under pressure from defenders. How can you maintain control in these high-stress moments? The key is to cradle tighter and closer to your body, using your free arm to ward off checks. Practice this by having a partner apply light pressure while you cradle, gradually increasing the intensity as your skills improve.

Boosting Your Shooting Power and Accuracy: Becoming a Scoring Threat

A powerful and accurate shot can turn the tide of a game in an instant. For Calgary lacrosse players looking to become genuine scoring threats, developing a formidable shot is crucial. But how can you increase both power and accuracy?

Start by focusing on proper shooting mechanics. Your stance should be balanced, with your feet shoulder-width apart. As you wind up, rotate your hips and shoulders towards the goal, transferring your weight from your back foot to your front foot. This full-body motion generates maximum power.

For accuracy, keep your eyes fixed on your target throughout the shooting motion. Practice aiming for specific spots on the goal, gradually increasing the distance and angle of your shots as you improve.

Diversifying Your Shot Selection

To truly excel in Calgary lacrosse, you need a variety of shots in your arsenal. Some key shots to master include:

• Overhand shot
• Sidearm shot
• Underhand shot
• Quick stick shot
• Behind-the-back shot

Each of these shots has its place in the game, and being proficient in all of them will make you a more versatile and unpredictable scorer.

Developing Lightning-Fast Footwork: The Key to Agility in Lacrosse

In the fast-paced world of Calgary lacrosse, quick and precise footwork can give you a significant edge over your opponents. But why exactly is footwork so crucial, and how can you improve it?

Excellent footwork allows you to change direction rapidly, accelerate quickly, and maintain balance while executing complex maneuvers. This agility is essential for both offensive and defensive play, enabling you to dodge defenders or stay with your mark effectively.

To develop your footwork, incorporate exercises such as ladder drills, cone drills, and shuttle runs into your training regimen. Focus on quick, precise steps and smooth changes of direction. As you improve, try combining these footwork drills with stick handling exercises to simulate game-like conditions.

Footwork for Defensive Play

For defenders in Calgary lacrosse, footwork is particularly crucial. Practice sliding drills to improve your ability to provide help defense, and work on your backpedaling to maintain positioning against attacking players. Remember, good defensive footwork is about staying balanced and ready to react, not just about speed.

Crafting Effective Defensive Strategies: Shutting Down the Opposition

A strong defense is the backbone of any successful lacrosse team. In the competitive Calgary lacrosse scene, having a solid defensive strategy can make the difference between victory and defeat. But what are the key elements of an effective lacrosse defense?

First and foremost, communication is crucial. Defenders must constantly talk to each other, calling out picks, switches, and potential threats. This helps the defense move as a cohesive unit rather than a collection of individuals.

Positioning is another critical aspect of defensive play. Defenders should always try to stay between their man and the goal, using their body and stick to guide attackers away from dangerous areas. Practice proper defensive stances and footwork to maintain this positioning even against quick, agile attackers.

Advanced Defensive Techniques

As you develop your defensive skills, consider incorporating these advanced techniques into your game:

• Stick checks: Learn to execute poke checks, slap checks, and lift checks effectively.
• Body positioning: Use your body to legally impede an attacker’s progress without drawing a penalty.
• Double teams: Practice coordinating with a teammate to pressure ball carriers in key areas of the field.
• Transition defense: Work on quickly transitioning from offense to defense to prevent fast break opportunities.

Remember, the goal of good defense in Calgary lacrosse isn’t just to prevent goals, but also to create turnovers and spark your team’s offensive opportunities.

Enhancing Lacrosse IQ and Field Vision: Reading the Game Like a Pro

In the dynamic world of Calgary lacrosse, physical skills are only part of the equation. To truly excel, players need to develop their lacrosse IQ and field vision. But what exactly do these terms mean, and how can you improve in these areas?

Lacrosse IQ refers to a player’s understanding of the game – the ability to read plays as they develop, anticipate movements, and make smart decisions quickly. Field vision, on the other hand, is about being aware of the entire field of play, including the positions of teammates, opponents, and open spaces.

To enhance these skills, start by studying the game. Watch professional lacrosse matches, focusing on off-ball movement and team strategies. Try to predict what will happen next based on the positioning of players.

During practice, incorporate drills that force you to make quick decisions. For example, set up scenarios where you need to choose between multiple passing options under pressure. As you play, consciously try to expand your field of view, taking in more information about the positioning of players around you.

Developing Game Sense

Game sense is a crucial component of lacrosse IQ. This involves understanding the flow of the game and making decisions based on the current situation. Are you ahead and need to slow the pace? Behind and need to create turnovers? Practice adapting your play style to different game scenarios to develop this sense.

Dominating Face-offs and Ground Balls: Winning the Possession Battle

In Calgary lacrosse, possession is key, and no aspects of the game are more crucial for gaining possession than face-offs and ground balls. But how can you excel in these areas?

For face-offs, technique is crucial. Practice the clamp, the plunger, and the rake until you can execute them flawlessly. Work on your reaction time and hand speed to gain that split-second advantage. Remember, face-offs are as much mental as physical – study your opponents and try to anticipate their moves.

When it comes to ground balls, the key is a combination of anticipation, speed, and toughness. Practice reading the bounce of the ball and taking the most efficient path to it. Work on scooping techniques, ensuring you can pick up the ball cleanly while on the move.

The Mental Game of Face-offs and Ground Balls

Both face-offs and ground balls require mental toughness and a competitive spirit. Cultivate a mindset that every loose ball is yours to win. Practice visualizing success in these situations, and don’t let setbacks discourage you. Remember, in Calgary lacrosse, the player who wants it more often comes away with the ball.

By focusing on these key areas – stick handling, cradling, shooting, footwork, defense, lacrosse IQ, and possession play – you’ll be well on your way to dominating the Calgary lacrosse scene. Remember, consistent practice and a willingness to learn and adapt are the hallmarks of great players. Keep pushing yourself, stay focused on improvement, and you’ll see your game elevate to new heights.

Master Stick Handling Drills to Improve Your Game

As any Calgary lacrosse player knows, having solid stick handling skills is essential for success on the field. The ability to confidently cradle, pass, catch, and shoot while running at full speed is what separates the all-stars from the rest of the pack. Mastering these fundamental techniques through repetitive stick handling drills will give you the edge over your opponents.

Start by finding an open space and practicing different cradling techniques – switching hands frequently while maintaining control of the ball. Work on cradling while moving, keeping your head up and scanning the field. Change pace and direction often, cradling hard while accelerating then softly as you slow down. The key is being able to protect the ball from checks while moving down the field.

Next, set up obstacles like cones and work on dodging maneuvers while stringing together quick stick fakes and rolls. Keep your stick moving and get low to the ground, using your body to shield the ball. Precision stick handling lets you swiftly switch direction and blow past defenders.

Passing and catching drills should also be a regular part of your training regimen. Set up with a teammate and make crisp passes back and forth, focusing on accuracy. Work on quickly transferring from cradling to passing and catching in one smooth motion. As your handling improves, pass on the run and attempt behind-the-back and no-look passes to keep defenders guessing.

Of course, all those fancy moves won’t mean much if you can’t bury the ball in the back of the net. Set up a rebounder or work with a partner and practice shooting from different angles and distances. Strive for accuracy, power, and quick release. Wind up from behind your ear and follow through towards your target. Your shooting technique needs to be second nature in clutch game situations.

With persistent practice of these drills, Calgary lacrosse players can gain the stick skills and confidence to dictate the pace of play. Defenders will be left spinning as you power past them to find open teammates or fire laser shots on goal. Bring your A-game to the next Roughnecks tryout by sharpening your fundamentals.

Perfect Your Cradling Technique to Protect the Ball

Cradling is perhaps the most fundamental skill in lacrosse, used whenever you have possession of the ball. Perfected cradling means complete control and protection of the ball as you move down the field, resisting checks from defenders. Here are some cradling tips to give Calgary players an edge:

First, only cradle with your dominant hand up top on the stick, using a light grip. Your bottom hand should be loose as well, acting as a guide. Keep your elbows tight to your body to shield the stick.

Cradle the ball in the pocket, using short motions – roughly 6 to 12 inches. Cradle side-to-side in a smooth, consistent motion. Focus on soft hands to keep the ball settled.

Run at full speed while cradling and make frequent changes of pace and direction. Scan the field as you cradle – don’t just stare at the ball. This keeps your head up to see the play develop.

In traffic, cradle hard and keep your stick close to your body. Lower your level to protect the ball. Ward off checks with your free arm. When pressure eases, resume a looser cradle.

Mastering the nuances of cradling – when to cradle hard versus soft – will give you the confidence and control to power through challenges from Roughnecks defenders. The ball will feel glued to your stick, allowing you to focus on making plays.

Increase Your Shooting Power and Accuracy

When the game is on the line, Calgary lacrosse players need to be able to call their own number and finish with authority. A blistering shot that finds the back of the net can deflate opponents and electrify your team. Here are some shooting tips to add heat to your game:

Start by developing proper shooting mechanics for maximum power. Rotate your bottom hand over the ball as you wind up. Generate torque by turning your hips and shoulders towards the target. Transfer your weight from your back foot to your front foot as you shoot.

Accuracy is just as important as power. Keep your head still and eyes focused on your target as you shoot. Point your front elbow directly at the goal. Release the ball slightly outside your ear in a high to low motion.

Practice shooting on the run and from awkward angles. Vary your speed and stance, simulating game-like conditions. Work on bouncing shots low to the corners or high to the top shelves.

Strength training for your shoulders, arms, and core can add velocity. Do med ball and resistance band exercises to build explosive power.

In games, move your feet to open up clear shooting lanes before letting it rip. Have confidence in your shot and don’t hesitate. With a little practice, you’ll have Roughnecks goalies shaking in their boots when you wind up to unload.

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Perfect Your Cradling Technique to Protect the Ball

Cradling is one of the most fundamental skills in lacrosse, used by players at every position to maintain possession of the ball. Mastering cradling technique is crucial for any lacrosse player looking to improve their game and dominate on the field. Whether you’re a beginner picking up a stick for the first time or a seasoned pro, perfecting your cradling will give you an edge over your opponents.

Here are 15 tips to help perfect your cradling technique:

1. Get the right pocket

Having a proper lacrosse pocket is key for effective cradling. The pocket should be deep enough to control the ball but not so deep that the ball gets stuck. Work with your coach or a pro shop to string a pocket suited for your position and skill level. The right pocket setup will make cradling much easier.

2. Find your sweet spot

Determine where to place your bottom hand on the shaft for optimal control. Gripping too close to the head won’t allow the stick to flex and cradle smoothly, while gripping too far down reduces control. Experiment to find your sweet spot.

3. Use the right grip

Grip the stick lightly but firmly with your fingers, not your palm. This gives you greater feel and range of motion for smooth cradling. Keep a relaxed hold to cushion and control the ball.

4. Cradle high

Hold the stick head up near your shoulder when cradling. This gives you better vision downfield and protects the stick from checks. Cradling low exposes the ball.

5. Cradle in the box

Move the stick head in a box shape – forward, across your body, back, then away from your body – while cradling. This controlled motion keeps the ball secure in all planes.

6. Use your wrists

Cradling motion comes mostly from the wrists. Keep your arms relaxed and initiate cradling by flexing and turning your wrists in small motions, keeping the stick head moving in a consistent box.

7. Let it flow

When mastered, cradling should feel smooth and rhythmic almost like dribbling a basketball. Maintain a flowing, constant cradling motion to lull defenders and retain control.

8. Change planes

Vary the angle of the stick head while cradling to make it harder for defenders to dislodge the ball. Rotate the head forward and back as well as tipping it left and right.

9. Protect your stick

Use your body and free arm to shield your stick when cradling, especially in traffic. Keep defenders on your hip and turn your shoulder to prevent them knocking the ball free.

10. Cradle on the move

Practice cradling at game speed while running, dodging, and cutting. Maintain control while making sharp changes of direction. Cradling well in motion is critical.

11. Switch hands

Work on cradling with both hands to enable quick stick switches to keep the ball away from defenders. Develop ambidextrous cradling skills.

12. Heads up

Keep your head and eyes up while cradling. Scan the field to spot openings for dodges, passes, and shots instead of staring at the ball.

13. Go low

Drop into a lower athletic stance while cradling to improve balance and explosion. Bend your knees and cradle low to the ground.

14. Cradle through contact

Practice cradling through bumps, nudges and checks to improve your grip and arm strength. Work on cradling smoothly even when physically pressured.

15. Perfect your pinch

In crowded situations, lock the ball in the pocket using your thumb pressure on the sidewall – aka the pinch push. Maintain pinches for several seconds to shield the ball.

Mastering these lacrosse cradling techniques takes practice and repetition to build muscle memory. But improved cradling ability pays huge dividends in ball control, confidence, and productivity on the field. Protect the rock by perfecting your cradling, and you’ll be well on your way to dominating the game of lacrosse.

Increase Your Shooting Power and Accuracy

Generating dangerous scoring opportunities is a must for any lacrosse player. Combining shooting power and accuracy is the formula for lighting the lamp consistently. Whether you’re looking to become a top scorer or just want to improve your shooting skills, working on your shooting mechanics and technique is crucial.

Here are 15 tips to help increase your shooting power and accuracy on the lacrosse field:

1. Perfect your mechanics

Proper shooting form is vital. Position your hands correctly, transfer weight from back to front foot, rotate your hips and core, and follow through high towards the target. Repeat sound mechanics and they will become second nature.

2. Increase your velocity

Shooting with more pace makes scoring easier. Use explosive lower body power from your legs and core to generate maximum ball speed. The faster the shot, the less time the goalie has to react.

3. Accuracy over power

Crushing the ball is useless without accuracy. Focus first on consistently hitting your target before trying to shoot harder. Master shooting fundamentals before you work on velocity.

4. Target top corners

Pick small targets in the top corners of the goal to aim for. Place your shots up high where it’s hardest for the keeper to save. Hitting top corners boosts scoring percentage.

5. Go low at times

Mix in occasional sidearm and underhand shots down low to keep goalies guessing. Vary shot height and angles to find open shooting lanes.

6. Shoot on the run

Practice shooting in motion and at full speed. Master shooting accurately while dodging defenders. Simulate game situations where you catch and release instantly.

7. Quick release

Develop a fast, smooth shooting motion and release. From the catch to the follow-through, every movement should be crisp, not tentative. Shoot decisively.

8. Sell your fake

Keep defenders and goalies off balance by faking high and shooting low, or vice versa. Sell the fake then shoot quickly before they can adjust.

9. Pick your spots

Know where to shoot from for maximum percentage. Straight on from 10-15 yards out is money. Avoid bad angle shots from deep sideline positions.

10. Change the angle

Alter your shooting angle and position relative to the goalie to keep them guessing. Don’t make it easy by shooting predictably from the same spot.

11. See the opening before shooting

Scan for shooting lanes before receiving the ball. Don’t catch then decide where to shoot. Identify the open corner first.

12. Bury the rebound

Follow your shot for rebounds! Pounce on rebounds and putbacks around the crease before the defense can react.

13. Shoot through pressure

Practice shooting with a defender in your face and hands in your vision. Don’t be deterred by physical defenders, maintain mechanics.

14. Accuracy drills

Perform repetitive accuracy shooting drills like the 3-man weave drill. Mastering mechanics through drills translates to games.

15. Shoot anywhere

Take shots from all over the field to expand your range. Fire accurate lasers from up top, the wings, behind the net, and on the invert. Nothing is out of reach.

By honing proper technique, power, and precision, you can become a feared scorer in lacrosse. Spending time mastering your shooting will pay dividends when you are able to consistently find twine in games and rise to the occasion in clutch moments. Great shooters have great habits, so follow these tips to take your shooting to the next level.

Learn Proper Body Positioning to Outmaneuver Opponents

Having good footwork and body control is essential for dodging, cutting, and out-positioning defenders in lacrosse. Mastering proper body positioning allows you to protect the ball, explode in any direction, and play both offense and defense with maximum efficiency. Whether you’re trying to lose a defender on the ride or box someone out in front, refinement of lacrosse skills starts with body basics.

Here are 15 tips on proper lacrosse body positioning:

1. Athletic stance

Bend knees and keep your center of gravity low for optimal agility. Maintain an athletic stance so you can react and maneuver in any direction.

2. Square up

When shielding an opponent, square your shoulders and hips to protect the ball. Don’t expose your back or stick side, stay square.

3. Drop step

Use drop steps to open your body up and change direction. Drop or plant the outside foot and pivot hard.

4. Roll back

Roll your defender by dropping one shoulder back to seal them on that side before spinning the other way.

5. Sit down

“Sitting down” into a lower position makes you a smaller target to defend. Crouch to shield the ball.

6. Hands up

Playing defense, keep your hands up and palms outstretched to occupy passing lanes. Take away angles.

7. Be a barrier

Create a physical barrier between your man and the goal when defense. Box out and position your body to block their path.

8. Swim move

Use swim moves by bringing the lead arm over and driving the back shoulder past defenders. Stay low and explode through.

9. Wrong shoulder

When dodging or shooting, keep the defender on your far hip, not the stick side. Protect the ball.

10. Box out

On shot attempts, use your hips and rear to box out defenders like in basketball. Hold your seal.

11. Be a moving target

Continuously reposition yourself to get open for passes. Change angles, cut hard, and present a moving target.

12. Clear space

Use your size and physicality to create space for shots and catches. Ward off defenders with your body.

13. React to fakes

Don’t overcommit or bite on fakes. Stay balanced to change direction quickly against shifty dodgers.

14. Force the alley

When riding or defending, force opponents down the sideline to limit their options. Use the boundary.

15. Body up

Playing defense, body up on dodgers by being chest-to-chest. Don’t give them room to operate.

Having command over your footwork, leverage, and positioning gives you a major edge in lacrosse. Drilling proper body mechanics and techniques will help you own the middle of the field. Master your lacrosse stance and movement, and you’ll have opponents spinning in circles trying to keep up.

Develop Quick Feet to React and Change Direction

Speed and reactive footwork are essential for gaining an edge in lacrosse. The game’s constant motion demands agile foot skills to explode in dodges, react on defense, and operate smoothly all over the field. Whether it’s changing pace or changing direction, quickness starts with the feet.

Here are 15 tips to improve your foot speed and mobility for lacrosse:

1. Shorten strides

Use shorter, quicker stride cycles to up your feet’s turnover rate. Rapid, choppy steps build reaction speed.

2. Ladder drills

Ladder and cone drills develop foot quickness and coordination. Master the basics before trying flashy moves.

3. Focus on form

Drive feet straight down rather than outward. Minimize wasted motion for maximized speed generation.

4. Bounding

Do bounding runs leading with the knee to gain power with each stride. Exaggerate the knee drive.

5. Plyometrics

Do plyo jumps like tuck jumps and squat jumps to build explosive leg strength that transfers to lateral speed.

6. Set up cuts

Plant hard and cut at sharp, 90 degree angles. Use jab steps and head fakes to “set up” your cuts.

7. Stop and start

Drill starting and stopping instantly to develop explosive first steps. Mimic reacting defensively.

8. Zig zag

Weave forward and backward through cones, zagging side to side to hone lateral agility.

9. Karaoke

Go at 3/4 speed when footworking to stay controlled, then crank it to 100% at the finish. Control your momentum.

10. Body lean

Use forward body lean when changing directions to counterbalance your momentum and break quicker.

11. Stay on your toes

Keep weight on the balls of your feet so you can spring off either foot instantly as needed.

12. Look ahead

Spot openings and cutback lanes as you run by looking downfield. React faster with good vision.

13. Beat the clock

Time your cuts and practice changes of direction at game speed to improve reaction time.

14. Fake out

Sell head and shoulder fakes before you stick your foot in the ground and make your real cut.

15. Mind the turf

Get a feel for different turf conditions to optimize traction for starts and stops. Know your ground.

Quick feet and reactive footwork will give you an edge all over the field. Master these lacrosse footwork drills, and you’ll have opponents spinning in circles trying to keep up with your speed and elusiveness.

Improve Your Lacrosse IQ by Studying Play Strategies

A high lacrosse IQ separates good players from great ones. Mastering both individual skills and overall game strategy is the formula for success. By learning common offensive and defensive sets and formations, you can improve decision making, positioning, and awareness on the field.

Here are 15 tips to expand your lacrosse knowledge and boost your IQ:

1. Know each position’s role

Understand the responsibilities and perspectives of every position on the field. See the big picture and how the pieces fit together.

2. Recognize opponent’s defensive schemes

Study common defenses like zone, man-to-man, and slides so you can identify and exploit them.

3. Learn special teams formations

Master the x’s and o’s of man-up, man-down, and face-off playbooks to excel in special teams scenarios.

4. Read the goalie’s tendencies

Scout goalie techniques like overplaying high or cheating sides and adapt your shot selection accordingly.

5. Dissect film

Watch game and practice film to analyze play calling, positioning, and opponent tendencies.

6. Find coaching resources

Read books, clinics, and online resources to learn new concepts and perspectives. Expand your lacrosse education.

7. Know common offensive sets

From 2-3-1 to 1-4-1 and Pick & Roll, study basic offensive formations and their purposes.

8. Master communication

Learn terms for relaying calls instantly like “Hot”, “Help”, and “Slide”. Fluent communication builds team chemistry.

9. Recognize opponent matchups

Identify and capitalize on size, speed, and skill mismatches. Attack weaker defenders.

10. Study opposing personnel

Scout top players on upcoming opponents and prepare strategies to contain them.

11. Know time and score situation

Adapt strategies to scenarios like end of quarter, power play, or needing a goal. Make smart situational choices.

12. Master the rulebook

Brush up on lacrosse rules to avoid unnecessary penalties and take advantage of technicalities.

13. Visualize plays

Mentally picture play designs to improve processing speed on the field. Think it through before doing it in real time.

14. Ask the coach questions

Don’t be afraid to ask coaches strategy questions in film sessions and practices to further understanding.

15. Consider alternatives

Analyze failed plays to find and discuss better options for next time.

Expanding your mental grasp of lacrosse X’s and O’s gives you a major edge. Study hard off the field in order to make smarter choices when the lights come on. Master strategy as well as skills, and your lacrosse IQ will reach elite levels.

Get in Top Cardio Shape to Outlast the Competition

Superior conditioning and cardio endurance provide a true edge in lacrosse. The fast-paced, continuous nature of the game demands that players be able to perform at a high level for extended periods. Building your stamina through dedicated cardio training is crucial.

Here are 15 tips for getting your conditioning up to par to dominate on the lacrosse field:

1. Aerobic base training

Perform lower intensity but longer duration cardio like jogging, swimming, and cycling to build an endurance base before training at higher intensities.

2. Interval training

Do high intensity interval training (HIIT) with shorter bursts of maximum effort followed by brief recovery periods to simulate lacrosse’s intense shifts.

3. Sprints

Incorporate straight line sprints, shuttle runs, and suicides into your programming. Short explosive runs train the anaerobic system critical for lacrosse.

4. Wall ball

This dual conditioning and skills drill taxes your legs and gets your heart rate up. Use a high repetition scheme for endurance.

5. Gassers

Run backs and forths from sideline to sideline. Walk back recovering to drill long sprint stamina needed in transition.

6. Mimic game intensity

Train at lacrosse-specific intensities that mimic real game shifts and conditions. Replicate game speed.

7. Add weight

Perform stamina training like loaded carries, sled pushes, and hill runs while wearing a vest or dragging weight to build strength endurance.

8. Ladder drills

Link basic ladder drills into flowing sequences performed continuously to train cardio, footwork, and skills simultaneously.

9. Fight fatigue

Push your cardio limits by continuing drills while winded. Don’t give in to fatigue, override it with mental focus.

10. Mind your recovery

Balancing intense cardio with proper rest and recovery will lead to maximal adaptations long term. Manage training load smartly.

11. Cardio circuits

Design whole-body cardio circuits using battle ropes, rowing, tire flips, and other conditioning tools. Keep rest periods short.

12. Stay active in the offseason

Maintain a solid cardio base year-round with activities like basketball, swimming, and cross country skiing during lacrosse’s offseason.

13. Hydrate and fuel properly

Drink plenty of fluids and eat quality whole foods to perform at your best during demanding cardio training and games.

14. Breathe right

Utilize proper breathing mechanics – deep inhale through the nose, powerful exhale through mouth – to maximize oxygen intake and efficiency.

15. Listen to your body

Know the difference between pushing through discomfort and risky overtraining. Progressive load management is key.

Superior lacrosse fitness requires diligent, consistent cardio work focused on the unique demands of the game. Build your engine, improve your conditioning, and you’ll have the stamina to relentlessly outwork opponents for 60 minutes when the game is on the line.

Build Your Arm and Grip Strength for Hard Checks

Superior arm and grip strength provides a huge advantage in lacrosse. Generating powerful checks, maintaining possession on slashes, and withstanding physical pressure requires well-developed upper body power. Dedicated strength training for your arms, shoulders, hands and forearms will help dominate the physical battles.

Here are 15 tips to build your upper body strength for lacrosse:

1. Farmer’s walks

Perform heavy farmer’s walks gripping dumbbells or kettlebells to overload your grip strength and forearm muscles.

2. Sledgehammer slams

Smashing a heavy sledgehammer into a tire taxes your grip, shoulders, and core in an explosive lacrosse-specific motion.

3. Rope climbs

Climbing a thick rope utilizes upper body pulling strength and grip endurance essential in lacrosse.

4. Wall ball

Executing wall ball shots with a heavy medicine ball develops functional power while mimicking game moves.

5. Bar hangs

Hanging from a pull-up bar for time trains crushing grip strength to help control your stick.

6. Plate pinches

Grabbing weight plates together with just your fingers builds finger dexterity ideal for stick skills.

7. Band pull aparts

Pulling resistance bands apart engages your back and rotator cuffs to stabilize strong checks.

8. Jammer machine

Pushing and pulling ropes on a cable jammer machine targets upper body power from new angles.

9. Thick bar training

Deadlifts, rows, and presses using a thick bar challenges your grip to control heavy loads.

10. Sledge track and tire

Slam a heavy sledgehammer into a tire on a slide track to train explosive rotational power.

11. Weighted carries

Carry kettlebells, sandbags, or other loads to forge muscle endurance for 60 minute games.

12. Bear crawls

Crawling like a bear elevates your heart rate while working shoulders, core, and grip stability.

13. Rotator cuff exercises

Target your rotator cuffs directly 2-3x per week to keep shoulders healthy with high volume checks.

14. Heavy rope waves

Controlling thick ropes during wave motions builds upper body stability and endurance.

15. Manual resistance

Have a partner providedirect manual resistance as you mimic check or shot movements.

By programming challenging strength work for your arms, grip, and upper body you’ll have the physicality to out-muscle opponents all over the field. Dominate ground balls, win checks, and unleash powerful shots with superior lacrosse strength.

Work on Agility Drills to Increase Speed and Agility

Lightning quick speed and agility separate good lacrosse players from truly great ones. The game’s continuous, reactionary nature demands sharp footwork and body control. Dedicated agility training improves your ability to change direction, accelerate, and move efficiently on the field.

Here are 15 agility drills to make you a more elusive lacrosse player:

1. Ladder drills

Lateral ladder drills like in-outs, crossovers, and hops boost coordination and foot speed.

2. Shuttle runs

Run suicide sprints touching all boundary lines to drill acceleration, deceleration and direction changes.

3. Dot drills

Sprint between dots scattered on the field, reacting and changing directions randomly.

4. Box jumps

Incorporate lateral box jumps to train explosive power necessary for dodging.

5. Slide board

Using a slick slide board for shuffling side to side enhances lateral quickness.

6. Jump rope

Master double unders and crossovers to improve foot speed and coordination.

7. Cariocas

Carioca stepping opens hips and trains lateral movement like defending on-ball.

8. Backpedal and shuffle

Drill shuffling your feet while staying square, and transitioning from pedaling to sprinting.

9. Circle drills

Have players react and run tight circles around different cones patterns to build mobility.

10. Line leapfrogs

Jump side-to-side over a line then front and back over it in sequence.

11. Defensive slides

Drill explosive lateral slides between cones like moving on defense.

12. High knees

Drive knees high and quickly to reinforce proper sprinting form.

13. Zig-zag sprint

Weave laterally through a zig zag pattern of cones maintaining speed throughout.

14. Push-pulls

Alternate resisted sprints pushing a sled, and unloaded sprints pulling the sled.

15. Hip mobility drills

Use hip openers like leg swings before agility work to open up stride length.

Improving your agility will give you the edge in a game of inches. Mastering these agility drills and footwork techniques will have you dodging defenders in phone booths and flying all over the field.

Focus on Your Lacrosse Footwork and Edge Control

Having strong footwork and edge control is essential for any lacrosse player looking to improve their game. Whether you’re a beginner just learning the basics or a seasoned pro honing your skills, focusing on lacrosse footwork and edge control can help take you to the next level.

Footwork refers to how you move your feet on the field – it’s about balance, coordination, and being light on your toes. Good footwork allows you to play faster, change direction quickly, and maintain body control. Edge control is your ability to manipulate the stick while carrying the ball, protecting it from defenders.

Here are 15 tips to help you master lacrosse footwork and edge control:

1. Do ladder drills

Ladder drills involve stepping in and out of a ladder placed on the ground in different patterns. Go through the ladder forward, backward, side to side, crossing your feet, etc. Focus on coordination, speed, and precision.

2. Set up cones for direction changes

Set up a series of cones and practice running through them, changing direction as quickly as possible. Do figure 8s, shuffles, jumps, and lateral steps. React and respond to the visual cues.

3. Strengthen your core

A strong core leads to better balance, acceleration, and change of direction. Do core exercises like planks, crunches, and leg raises. Yoga also helps improve core strength.

4. Use agility ladders

Agility ladders on the ground add a layer of complexity. Jump in and out of the ladder rungs, keeping your feet light and bouncing on the balls of your feet.

5. Set up cones for sprints

Sprint between two cones, focusing on exploding from each start and maintaining top speed. Do lateral shuffles between cones, keeping low and pushing off each foot.

6. Do footwork drills without a stick

Master the footwork before adding the complexity of a stick. Skipping, galloping, backpedaling and grapevine drills will ingrain proper form.

7. Use resistance bands

Tie resistance bands around your ankles and walk, march, skip and backpedal. This strengthens stabilizer muscles for quick changes in momentum.

8. Set up obstacles

Cones, ladders, and speed ladders are great, but also set up random obstacles. Jump over bags, weave through poles, and carioca around benches. React to an unpredictable environment.

9. Do box jumps

Explosive box jumps build power in your legs for quick dodges, cuts, and directional changes on the field.

10. Practice edge control drills

Wrap the shaft to improve grip strength. Move the ball around the head with quick wrists rolls, keeping the ball secure. Toss the ball and catch with soft hands.

11. Play wall ball

Throwing the ball against a wall reinforces edge control as you have to react to an uneven surface and catch the ball cleanly. Move around and use both hands.

12. Face a defender

Have a teammate defend you as you try to dodge and drive past them. Work on protecting your stick, rolling back and forth, and exploding forward when you see an opening.

13. Watch film

Study lacrosse film to see how the pros maneuver their feet and protect the ball from defenders. Visualize driving off a dodge with quick acceleration.

14. Do footwork warm ups

Don’t just do a lap and start practice. Do dynamic stretches and warm ups focused on your feet – high knees, butt kicks, shuffles, cariocas, etc.

15. Imagine game situations

Visualization is key. Imagine coming around the crease and sinking a shot after an explosive dodge. See yourself outmaneuvering defenders with quick footwork and edge control.

Mastering lacrosse footwork and edge control takes time and practice, but it’s a critical investment. Drilling proper form and techniques will give you the quickness, coordination, balance, and ball control needed to excel on the field. Train hard and keep your feet moving!

Master Faceoffs to Gain Possession off the Draw

In lacrosse, faceoffs determine first possession – gaining control off the draw can set the tone for your team. Whether playing midfield or taking the faceoff, mastering faceoff strategies and techniques is critical.

A faceoff is a one-on-one battle between players to gain possession of the ball after the referee places it at the center spot. Faceoff specialists employ a mix of power, leverage, positioning, timing and finesse to gain an edge. Here are 15 tips to help you dominate faceoffs:

1. Perfect your clamp and grip

Using a reverse soft clamp with your top hand fingers spread wide along the shaft, maintain a strong grip pressure focused in the upper fingers and palm.

2. Lower your center of gravity

Stay low in an athletic stance, flexing your knees and keeping your back straight. This adds power and makes it harder to push you off balance.

3. Explode forward at the whistle

Don’t be early, but right as the whistle blows explode forward with a powerful first step, driving off your rear foot.

4. Get underneath your opponent

Protect your stick’s channel by getting lower than your opponent. Use knee drops and body positioning to gain leverage.

5. Keep your stick parallel to the ground

Don’t expose the ball by lifting your stick up. A parallel stick covers the ball better for the rake or plunger.

6. Rake or plunger technique

The rake quickly rotates your stick parallel to pop the ball free. The plunger drives the back of your stick down through the ball to free it backwards.

7. Counter your opponent’s moves

If they rake one way, plunger the other. If they clamp high, pin low. React quickly to their movements.

8. Develop quick footwork

Short choppy steps allow you to adjust angles and maintain balance through contact. Keep feet active and spine neutral.

9. Use the motorcycle grip

Place your top hand near the head and bottom hand halfway down the shaft for maximum clamping power and ball control.

10. Keep your eyes on the ball

Don’t take your eyes off the ball as the ref brings it down to the ground. Focus through the whistle.

11. Box out your opponent

Use your body position and rear end to box out or seal your opponent away from the ball’s path once it’s free.

12. Follow the ball out

Immediately chase the ball once you free it. Don’t stop playing until you or your teammate has clear possession.

13. Develop contingencies

If your initial move fails, have a backup plan ready. Chain together moves and combinations until you succeed.

14. Stay balanced through contact

Keep your feet under your shoulders and core engaged. Don’t let your opponent knock or push you off balance.

15. Know when to concede

If you’re clearly beat on the clamp or contact, concede the ball and get in position to play defense.

With advanced skills like interior and reverse moves, crosses, and rolls, specialists can keep opponents guessing. Repetition and video analysis will help you master proper positioning, footwork, timing and techniques to gain possession off the faceoff.

Play Like a Roughneck: 15 Ways to Dominate Calgary Lacrosse for Beginners and Pros

Hey friends, are you looking to get into lacrosse here in YYC and crush it like a Roughneck? Whether you’re a total newbie or seasoned pro, playing lacrosse with Calgary’s pro team offers killer opportunities to step up your game. As a born and raised Calgarian lacrosse lover, I’ve got 15 prime insider tips to share so you can dominate the local lacrosse scene!

First up, let’s look at skills to focus on in practice. Passing quick and clean is lacrosse 101, so do fast passing drills daily with teammates to get your transitions tight. Cradling with both hands will give you wicked ball control for maneuvers past defenders. Work on your shooting accuracy too – pound those corners on the net! And don’t forget defensive skills like body positioning and stick checks that’ll ensure the other team can’t get past you.

Now we can’t play like Roughnecks without the right gear. Invest in a super lightweight composite or titanium stick for max handling and shots. Get gloves with maximum palm and finger protection so you can catch crisp passes without pain. And don’t forget a mouthguard – you don’t want to lose any teeth out there! Choose shoulder pads, arm pads, and helmet certified for elite impact protection.

To dominate in lacrosse, you’ve gotta get strategic with formation and plays. On offense, use picks and screens to fake out defenders and open up scoring chances. Draw the defense to one side of the zone, then swing it back around for a scoring opportunity on the weak side. On defense, run a zone press to trap ball handlers and force turnovers. And on transitions, always look for the long bomb pass to catch defenders sleeping!

Now let’s talk training and nutrition to boost your performance. Do sprints, shuttle runs, and box jumps to build explosive speed and agility. Strength train with resistance bands, medicine balls, and bodyweight exercises to gain power. Refuel with protein shakes, fatty fish, eggs, nuts and nut butters for muscle recovery. And hydrate with water and coconut water to avoid cramps.

Here’s a big one – watch the Roughnecks play live as often as possible! Take notes on how the pros move, pass, and work together as a team. Study their field awareness, spacing, and hustle. Watching live games will fast track your lacrosse education more than anything else.

To take your skills up a notch, attend Roughnecks summer camps and clinics. Learn stick handling, shooting mechanics, cutting, and defensive footwork directly from the NLL champs! Their coaches will evaluate your game and give specific tips tailored to you.

Now let’s look at how to up your competitiveness and mental game. Visualize making big plays before hitting the field. Pump up your confidence by nailing your workout goals. Set incremental objectives to measure your improvement. Stay intense but loose – anxiety will sabotage your performance. And keep your focus only on the next play, not past mistakes.

Here are some keys to being a great team player. Communicate loudly and clearly on the field. Hustle hard on every single play. Hype up teammates when they succeed. Accept constructive criticism with maturity. Leave ego at the door and play for the team. Lacrosse is the ultimate team sport!

To improve your field IQ, study film of your own gameplay to analyze strengths and flaws. Watch how the top college and pro players adjust their positioning and decisions in game situations. Talk strategy with your coaches – ask questions! High lacrosse IQ separates the pros from the amateurs.

Here’s how to find the best competition in Cowtown. Join a club team to play at an elite level. Hit the box lacrosse leagues at facilities like the Optimist and Shouldice. Go to free local pickup games to sharpen your skills. And check out tournaments like the Calgary Cup to challenge top talent.

To take your dedication next level, train with the Roughnecks! Attend open tryouts to showcase your skills and potentially get recruited. Or apply to join the practice roster as a training player. Simply being around the NLL champs daily will massively up your game.

OK lacrosse lovers, it’s time to put these tips into action. Train hard, play smart, and get after it like a Roughneck. Let’s help grow this great sport in YYC together. I want to see you out there dominating with your improved game! Get practicing those quick outlet passes and ripping corners! Go Roughnecks go!

Learn Proper Checking Techniques to Force Turnovers

Hey friends, you wanna dominate like a Roughneck on the lacrosse field? Whether you’re a beginner picking up a stick for the first time or a seasoned pro looking to step up your game, proper checking technique is crucial for forcing turnovers and gaining possession. Stick with me through these 15 tips and you’ll be ruling the turf at Stampede Park in no time!

1. Master the Body Check

The body check is a fundamental lacrosse technique for dislodging the ball. Make contact with the opponent’s hands, not their body, to avoid penalties. Check as close to their bottom hand as possible for optimal leverage. Time it right as they cradle the ball – not too early or late. And drive through with your shoulder, keeping your feet churning to power the check.

2. Get Aggressive with Poke Checks

The poke check is a swift, precise strike with your stick head to knock the ball free. Keep your top hand right below the head for control. As your opponent cradles, sweep your stick across their hands in a horizontal poke. Or jab straight in for a frontal poke. Poke checks take timing and accuracy, but can be game-changers when executed well.

3. Master Proper Lift Checks

Lift the opponent’s stick up and away to expose the ball for a lift check. Grip lower on your stick for leverage. Approach from the top and get your stick head underneath theirs. Drive from the hips to raise their stick up and back in one abrupt, lifting motion as you step into their space. Lift checks take perfect technique, so repetitively drill this move.

4. Throw Some Legal Cross Checks

Cross checks are applied straight across the opponent’s arms with the shaft of your stick. Keep them low for legality and effectiveness. As you approach, clamp both hands together on your stick shaft. Strike quickly across their forearms in a firm horizontal slash. The key is making immediate stick-to-stick contact for a legal cross check.

5. Master Footwork and Angles

Nail down proper footwork and body position when checking. Keep your knees bent and center of gravity low. Lead with the foot opposite your stick side for optimal body alignment. Approach the ball carrier at an angle for better leverage. Work on agility drills to develop coordination and change direction on a dime.

6. Time Checks Perfectly

Timing is everything when checking. Wait until the ball carrier exposes the ball by cradling up high or away from their body. Watch their stick movements to anticipate openings. If you check too early or late, you’ll likely draw a slashing call or have no effect. Repetition builds your instincts for ideal timing.

7. Go Low for Added Leverage

Aim your checks low for increased power. Checks to an opponent’s bottom hand knock the stick farthest out of their control. Low checks also lessen the chance of dangerous high stick fouls. Bend your knees and get underneath high checks for optimal impact. It’s all about leverage – so go low.

8. Check and Recover Quickly

After checking, immediately recover to regain optimal defensive positioning. Keep your stick poised to intercept any passes. Maintain body-to-body defensive proximity after the check. Stay balanced with quick lateral movement to guard your man downfield. Solid checking technique is worthless without quick recovery.

9. Choose Strategic Checking Situations

Attempting checks in some game situations is higher-risk versus high-reward. Be selective – don’t reach on checks when it will likely result in penalties or getting beat. But calculated checks to disrupt a fast break or scorer’s rhythm can shift momentum. Master judgment for the biggest game impact.

10. Drill Repeatedly for Muscle Memory

Groove checking technique into your muscle memory by repetitive drilling. Set up cones and check around them from different angles. Do check combo sequences – poke then lift or body then cross check. Partner up for check/pass/check drills. Frequent repetition embeds reactions so they become second nature.

11. Watch Film to Analyze Technique

Study film of NHL defensemen like Mike Carnegie to analyze proper technique. Watch their footwork, weight transfer, body and stick positioning. Observe how and when they choose different checks. See executions in real game speed. Then emulate proper techniques through role modeling.

12. Strengthen Your Lower Body

Powerful checking requires full-body strength, especially in the hips and legs. Do squats, lunges and other legwork. Strengthen your core with planks. Use resistance bands to isolate arm muscles. Building lower body strength will give your checks more forceful impact.

13. Maintain Proper Stick Tension

Grip your stick firmly but not tightly when checking. White-knuckle gripping reduces response time and flexibility. But loose grips cause loss of control on contact. Find the sweet spot of applying just enough tension to absorb impact yet still respond quickly.

14. Stay Low and Balanced

Every lacrosse coach preaches the importance of stance. Executing checks from an athletic, balanced stance optimizes power and accuracy. So hunker down and stay centered. Keeping your center of gravity low and weight even makes a checking machine.

15. Get Amped but Stay Controlled

Channel your inner lacrosse beast when it’s check time! Play aggressively with high intensity. But don’t let your emotions boil over into sloppy or dangerous checks. Staying under control as you amp up maximizes clean, crushing checks. Master your mindset and stick work in unison.

There you have it – 15 tips to up your checking game. Drill the fundamentals repeatedly until they become instinctual reactions. Keep working to get a half-step quicker and more overpowering. Amp your intensity while playing smart and legally. Master these check techniques, and you’ll be dominating like a Roughneck in no time. So start practicing and unleash your inner lacrosse monster!

Develop Your Lacrosse Field Vision and Awareness

Having good field vision and awareness is critical for lacrosse players. It allows you to see the entire field, know where your teammates and opponents are positioned, and make smart decisions with the ball. Here are 15 tips to help develop your lacrosse field vision and awareness:

1. Keep your head on a swivel

Always be scanning the field and looking around, even when you don’t have possession of the ball. Keep your head up and be aware of where the action is happening.

2. Anticipate cuts and movement

Watch for cuts from your teammates and movements from defenders. Anticipating these movements will allow you to be proactive and make quick decisions.

3. Communicate constantly

Talk to your teammates about positioning, cuts, slides, and more. Constant communication improves awareness for everyone on the field.

4. Know your surroundings before receiving a pass

Scan the area and note defender positions before calling for a pass. This allows you to be prepared to make your next move.

5. Look for open spaces on the field

Keep track of unoccupied space on the field that you or a teammate can move into to create an advantage.

6. Pay attention to off-ball movement

Don’t just watch the ball. Make sure you’re aware of player movement away from the ball for potential cutters and secondary options.

7. Visualize the next 1-2 plays

Think a step or two ahead. Picture where you want the ball to go next and how the play may develop.

8. Fake out your defender

Use head fakes, jab steps, and other fakes to manipulate your defender and open their positioning. But don’t lose your own field awareness when making fakes.

9. Keep track of time and possessions

Knowing the time left and possessions remaining allows you to make smarter offensive decisions.

10. Study film

Analyze game and practice film to examine field vision and awareness. Note situations where you could have made better decisions.

11. Slow it down

In practice, have players jog instead of run during drills. This forces you to play with your head up and make more aware passing decisions.

12. Play multiple positions

During practice, rotate positions frequently. This gives you a better feel for the full field.

13. Visualize between drills

Take brief moments between drills to picture field space and runner cuts in your mind.

14. Simulate game situations

Run scrimmages or situational drills that replicate game speed and intensity.

15. Follow your pass

After passing the ball, keep your eyes on it until the catch is made. This keeps you connected to the play.

Developing excellent field vision and awareness takes time and practice. But making a conscious effort to implement these tips will help elevate your lacrosse IQ. You’ll process the full field quicker, make smarter split-second decisions, and take your game to the next level.

Watch Film to Study Your Opponents’ Tendencies

One of the best ways to gain an edge over your opponents in lacrosse is to study game film. Breaking down footage of other teams can provide valuable intel on their strengths, weaknesses, strategies, and tendencies. Here are some tips on using film study to analyze opponents and prepare for your next game:

1. Watch recent games

Focus on their last few games to get a feel for current personnel, rotations, and strategic plans. Things may change from early to late season.

2. Note offensive sets and patterns

Pay attention to which offensive sets they run most frequently and from where on the field. Look for any predictable patterns.

3. Identify go-to players

Who are their main playmakers? Which players do they look to in clutch situations or to initiate the offense?

4. Find offensive tendencies

Do they prefer dodging from X? Do they run a 2-2-2 set with picks on the crease? How often do they invert? This helps prepare your defense.

5. Watch clearing and riding

Note any unique clearing tactics. Also check if they tend to ride hard or drop back immediately after a shot.

6. Pinpoint fast break chances

When during the game do they like to push transition? After a save? Off a turnover? After big stops?

7. Dissect man-up and man-down

Analyze the types of plays they run on extra-man offense and defense. Prepare to stop their go-to man-up plays.

8. Look for subbing patterns

When do they sub midfielders? How often do they rotate defensive personnel? This helps you plan line changes.

9. Check goalie tendencies

Note if the goalie has any flaws to exploit, like struggling with high shots or reacting slowly on fakes.

10. Identify defensive slide packages

Which adjacent defenders do they slide from? Do they like to double or sink back into zone?

11. Note fatigue factors

Look for visual cues indicating if players tire at certain points during games. You can press them when fatigued.

12. Watch game situations

Pay attention to strategies near end of quarter or in close games. This helps prepare for crunch time.

13. Re-watch exciting plays

Focus on highlights and breakdown what made those plays successful. Similarly, learn from their mistakes on busted plays.

14. Have a plan for film review

Develop an efficient system for taking notes and distilling patterns and tendencies from film.

15. Share findings with your team

Present scouting information at team meetings and develop gameplans to capitalize on what you learned.

The hours spent reviewing game footage will give you insights you can’t find on any stats sheet. Combining film study with your own strategic preparations will help keep opponents on their toes and give your team an edge. Just remember to not become overly predictable yourselves once opponents start scouting you back!