Lacrosse Basics – Rules, Equipment, Field
For newcomers to lacrosse, understanding the basics is key. Lacrosse, known as the fastest game on two feet, is a fast-paced, exhilarating team sport played with a lacrosse stick, lacrosse ball, and protective equipment. Let’s break down the fundamental rules, essential gear, and field layout to get started.
Lacrosse teams consist of 10 players each – 3 attackers, 3 midfielders, 3 defenders, and a goalie. The object is to score goals by shooting the ball into the opponent’s net using the lacrosse stick, also called a crosse. Players pass, catch, and cradle the ball in the stick’s netted pocket as they move down the field. Checking rules limit legal contact.
Standard men’s lacrosse equipment includes a helmet, gloves, elbow and shoulder pads, and a mouthguard. Field crosses have a long handle and deep pocket for cradling and controlling the solid rubber lacrosse ball. Goalies wear full-body padding and use sticks with an extra-wide head.
The lacrosse field is 110 yards long by 60 yards wide, with two goal creases, a center circle for faceoffs, and lines marking the attack, midfield, and defensive zones. Sideline and end line boundaries keep the ball in play.
Essential Lacrosse Skills – Cradling, Scooping, Passing
Mastering basic lacrosse skills takes dedication through repetition and practice. Key techniques include cradling, scooping ground balls, and passing – essential for ball control during fast breaks.
Cradling means oscillating the stick head side to side to keep the ball in the pocket while running. For righties, the top hand leads right during cradling. Quick sticks and change of direction moves challenge defenders. Scooping ground balls swiftly secures possession.
Passing accurately leads to scoring chances. Overhand and sidearm throws across the field or quick sticks close-range find open teammates. Crisp passes arrive in shooting position on target.
Offensive Positions and Techniques
On attack, offensive players employ various techniques to penetrate the defense, move the ball, and create high-percentage shots. Attackmen use speed, stick-handling, screens and picks, and two-man games to gain an advantage.
Dodging past defenders by rolling back, face dodging, or split dodging opens space. Give-and-go passes quicken the tempo. Creating motion off-ball occupies defenders. Shooting on the run or unsettled situations lead to unexpected goals.
Defensive Strategies and Positions
Defensively, close marking, positioning, body checking, and communication aim to thwart opponents’ offensive tactics. Defensemen force low angle or low percentage shots for the goalie.
On-ball defenders stay goal-side and use footwork to contain. Off-ball defenders deny passing lanes through slides and help defense. Double teaming the ball carrier pressures the offense. Communicating checks and on screens prevents confusion.
Developing Stamina and Agility
Continuous motion and non-stop action require excellent stamina and agility. Speed, quickness, and change of direction drills improve footwork. Conditioning develops an athletic lacrosse physique – strong yet flexible.
Suicide sprints, rope ladder drills, and cone agility courses enhance acceleration. Plyometrics like box jumps and hurdle hops build explosive power. Functional core strength supports cutting hard while protecting against injury.
Importance of Communication and Teamwork
Communication and teamwork give lacrosse teams an edge over less unified opponents. Calling out cutters, picks, and slides while talking on defense prevents confusion.
Sharing constructive feedback during practices and games improves skills. Praise reinforces positive team culture. Pre-game speeches unite the team’s focus and energy.
Celebrating goals together channels momentum. Quickly moving on from mistakes maintains poise. Trusting teammates’ abilities leads to fluid ball movement and scoring.
Proper Shooting and Scoring Techniques
A variety of lacrosse shooting techniques put the ball in the back of the net. Overhand crank shots generate power. Sidearm sweeps surprise goalies up high. Bounce shots skip low past defenders.
Quick stick shots receive instant passes on the doorstep. Behind-the-back and no-look shots add deception. Accuracy comes from hand-eye coordination, repetitive practice, and composure under pressure.
Scoring requires explosiveness, smart shot selection, and good positioning. Faking high and shooting low fools goalies. Rapid fire rebound shots capitalize on second chances.
Goalie Skills – Stance, Saves, Clears
Goalies anchor the defense using proper technique, fast reflexes, and mental toughness. Strong stances square up to shooters for optimal positioning. Quick lateral steps cover the net.
Saving shots relies on tracking the ball and making themselves big through extension saves or by cutting down the angle. Clearing clears ground balls swiftly transition to offense.
Effective outlet passing after saves initiates fast breaks. Cutting off rollback shots denies extra chances. Controlling rebounds smothers second and third attempts.
Effective Dodging Moves to Beat Defenders
Dodging is changing direction or making moves to get past defenders. Face dodging involves faking high and dodging low past a defender. Roll dodges protect the stick while dodging across the body.
Swim moves dip the shoulder to dodge underneath. Split dodges attack the defender’s top foot for a lane to goal.Question dodges hesitate, then accelerate past. Defenders resist with body position, footwork, and calculated poke checks.
Faceoff and Transition Game Tactics
Gaining possession off faceoffs is crucial. Faceoff specialists use moves like the motorcycle grip or pinch pop. Wings facilitate fast breaks after clamping ground balls.
Clearing teams must move the ball past midfield within 10 seconds. Outlet passes to breaking midfielders catch defenders off guard in transition. Unsettled situations create odd-man rushes.
On-the-fly substitutions ensure fresh legs fill lanes on fast breaks. Two-way middies hustle end-to-end playing both offense and defense.
Off-ball Movement and Cutting
Sharp off-ball movement and cutting lose defenders. Create passing angles through V-cuts, pick and rolls, and give-and-go’s. Change speed and direction to get open.
Backdoor cuts behind the defense receive quick feeds for high-percentage shots. Cutting hard to open space puts pressure on defenders. Setting effective screens springs teammates open.
Moving off-ball occupies defenders and distorts defensive positioning, opening driving alleys for dodgers.
Conditioning and Strength Training
Optimal lacrosse performance requires training and conditioning for speed, power, and muscular and cardiovascular endurance. Plyometrics, sprints, agility ladders, and cardio build athleticism.
Full body strength training prevents injuries while enhancing shot velocity. Squats, deadlifts, and Olympic lifts develop total body power. Core exercises like planks strengthen the foundation.
Flexibility allows fluid motion and recovery from the rigors of non-stop action. Stickwork drills refine skills. Wall ball improves shooting.
Nutrition and Hydration for Optimal Performance
Proper sports nutrition and hydration strategies fuel lacrosse athleticism. Complex carbs, lean proteins, healthy fats, fruits, and vegetables replenish energy stores.
Adequate caloric intake combined with meal timing supports gains from training. Hydrating with water and sports drinks avoids dehydration and cramps.
Game day meals should be light, high carb, and low fat for sustained energy. Caffeine improves alertness. Post-game protein accelerates muscle recovery.
Mental Preparation and Focus
Mental focus and preparation boost lacrosse performance. Visualizing game situations sharpens reactions and decision making. Controlled aggression balances intensity with poise.
Team meetings and film study identify opponents’ strengths and weaknesses. Individual goals motivate improvement. Iterative practice engrains technique and fundamentals.
Blocking out distractions maintains concentration through adversity. Short-term memory forgets mistakes quickly. Consistent pre-game routines prime physical and mental readiness.
Lacrosse Leadership and Sportsmanship
Strong team leadership and sportsmanship create a positive lacrosse culture. Captains motivate and unite teammates on and off the field through their work ethic and accountability.
Playing clean, physical lacrosse earns respect. Helping up fallen opponents demonstrates class. Sincerely congratulating the other team models graciousness in defeat.
Representing your team, school, and community with integrity and passion inspires younger players. Competing hard yet fairly sets the tone for the future of the sport.
Essential Lacrosse Skills – Cradling, Scooping, Passing
Ready for action? Learn how to play lacrosse – the exciting game that originated with Native Americans and is now wildly popular, especially in the USA. Lacrosse is fast-paced, high-scoring, and demands a unique combination of talents. Mastering the basics takes commitment, but the reward is getting in on one of the world’s oldest and most thrilling team sports.
Let’s break down 15 engaging ways to develop the key lacrosse skills you’ll need to succeed on the field or in the box.
1. Perfect Your Cradling Technique
Cradling is one of the most fundamental skills in lacrosse. It involves rocking the stick back and forth to maintain control of the ball while running down the field. Good cradling technique is essential for ball security and setting up your next move. Practice cradling without a ball first to get the wrist motion down. Then move on to cradling while walking, jogging, and running at full speed. Keep your elbows tight and use your entire forearm to rock the stick gently. Cradling well takes repetition, but it will soon become second nature.
2. Get Great at Scooping Ground Balls
Securing loose ground balls gives your team possession and opens up scoring chances. Use proper scooping technique to gain an edge. While approaching the ball, keep your stick horizontal with the head square to the ground. Bend at the knees and waist while thrusting the stick head under the ball with force to lift it. Follow through by bringing your stick back quickly into a cradling position. Maintain hand and arm strength for optimal scooping power. Drill repeatedly on scooping grounders until it feels comfortable during game speed.
3. Master Accurate Passing
Precise passing is what makes the exciting, fast-paced lacrosse offense tick. Work on passing fundamentals like footwork, grip, mechanics, and release point for crisp, on-target feeds. Passing with either hand is key to keep defenders guessing. Practice different pass types as well – quick sticks, lobs, bounces. Develop passing chemistry with teammates through repetitive drills. Maintain follow-through and rotate your shoulders and core for maximum velocity and precision on passes.
4. Shoot with Power and Placement
Rifling the ball into the net past the goalie is the ultimate thrill in lacrosse. Load up your power leg, rotate your hips and core, and follow through towards the target. Accuracy is crucial, so practice shooting aimed at specific net quadrants like top corners or five-hole. Work on your off-hand shot as well. From close range, you’ll need quick stick shots. For distance, wind up for heavy side-arm cranks or overhand rips. Mastering a variety of shot types will make you a consistent scoring threat.
5. Improve Stick Skills and Hand-Eye Coordination
Lacrosse requires next-level stick skills given the small ball and head. Work on handling drills like quick sticks, juggling, dodges, and wraps to gain deft stick control. Box lacrosse is especially demanding given the confined space, so practice making precision stick moves in tight quarters. Doing ladder drills improves footwork and hand speed in unison. Juggle a tennis ball with your lacrosse stick to sharpen hand-eye coordination. Mastering clean cradling, scooping, passing, catching, and shooting depends on stick skills.
6. Focus on Footwork and Agility
Being a step faster than defenders requires lacrosse footwork mastery. Drill lateral speed and change of direction using agility ladders and cones. Run suicide sprints to build explosive start-stop ability. Do cariocas and shuffles to move fluidly side to side. Having a quick first step out of cuts or rolls is key to gaining separation. Develop active feet and stay on the balls of your feet to move like a midfielder requires.
7. Beef Up Your Conditioning
The up-tempo, all-action nature of lacrosse demands supreme conditioning. Building your endurance, stamina, speed, and agility is crucial. Do sprints, distance running, and interval training focused on the stop/start nature of lacrosse. Strengthen your legs, core, and back with compound lifts, plyometrics, and bodyweight circuits. Train at high intensity to be able to perform when tired late in games. Proper lacrosse conditioning gives you a decisive edge.
8. Master Defensive Footwork and Positioning
Playing smothering defense is critical to team success in lacrosse. Maintain proper defensive stance with knees bent, feet active, and stick extended. Slide and recover quickly between passing lanes. Coordinate seamless switches on picks and off-ball screens. Deny passing outlets and force dodgers to the sideline with angled positioning. Communicate constantly with teammates on screens and player matchups. Lacrosse defense is about positioning, footwork, intensity and chemistry.
9. Develop Lightning-Quick Stick Checks
The well-timed stick check is a defensive weapon for causing turnovers. Work on pokes, slaps, and stick lifts to dislodge balls safely and legally. Check the bottom hand and wrists during cradles and passes. Lift at the elbows of shooters right before their release. Use body position to dictate which check to utilize. Mastering a variety of checks makes you an annoying, disruptive defender.
10. Hone Your Goalie Skills
To play goalie in lacrosse requires courage, quickness, and mastery of technique. Focus on fast footwork, tracking shots, and moving laterally across the crease. Cut down angles and get big on shooters to take away net. React quickly on screens and skip passes across the zone. Develop lightning-fast saves with stick and body. Communicate constantly with defenders about picks and skips. Mastering advanced clearing, outlet passing, and reading the field are also essential goalie skills.
11. Watch Lacrosse Videos to Learn Technique
Studying video is a great way to learn proper technique and strategy from the pros. Watch how the best players cradle, pass, shoot, dodge, check, and move. Look for small form pointers that take skills to the next level. Study how offenses space the floor, cut, and run plays. Note how defenses position, switch, and support each other. Video allows you to see the game from new angles and pick up tactical and technical nuances.
12. Play Wall Ball for Reps
There’s no better solo training method than wall ball for honing essential lacrosse skills. Work on scooping, cradling, passing, and catching against a rebounder to build stick skills. Shoot against a wall practicing placement, velocity, and accuracy. Do quick sticks against the wall to sharpen hand speed and reaction time. Vary the types of tosses for a full skill workout. Wall ball provides valuable repetition without needing a partner.
13. Train With Advanced Stickwork Drills
Taking your stick skills up a notch requires advanced training techniques. Work on behind-the-back cradling and catching to improve hand-eye coordination. Do around-the-world drills moving the ball around your body to build comfortability handling. Juggle a lacrosse ball while doing other tasks like balancing or catching a second ball to increase multitasking stick ability. Master advanced footwork patterns like lateral slides while maintaining clean cradles. Challenging drills are key for next-level stickwork.
14. Play Indoor Box Lacrosse
Box lacrosse is a fast-paced indoor version using a smaller field with no out-of-bounds. Playing box lacrosse accelerates skills development since the tight confines demand sharper stick-handling, shooting, and passing. Defensive positioning and communication must be razor sharp. The constant back-and-forth flow with no substitutions boosts stamina and decision making under pressure. Many of the top field lacrosse players also compete in box lacrosse for enhanced training.
15. Join a Lacrosse League or Team
Once you have a grasp of the basics, joining a league or team is the best way to take your skills up a level. Having experienced coaches provide instruction and feedback will accelerate learning. Practicing and competing alongside talented teammates enhances technical skills and lacrosse IQ. Playing organized games teaches you offensive and defensive team concepts critical to success. For the full lacrosse experience, join a league or academy squad.
Lacrosse combines athleticism, finesse, strategy, and non-stop action. Mastering cradling, scooping, passing, shooting, stickwork, conditioning, and other fundamentals will have you ready to thrive on the field. With practice and dedication, you’ll be dodging defenders and sniping goals in no time.
Offensive Positions and Techniques
Lacrosse is a fast-paced, free-flowing game that demands a mix of skill, speed, power, and strategy. Offensive players have a number of important roles and must master key techniques to put points on the board. Let’s break down the main offensive positions in lacrosse and what it takes to succeed.
Attack
The attackmen are the primary goal scorers, operating around the front of the net. They need to be excellent stickhandlers and accurate shooters, with the agility to dodge and cut in tight space. Attackers use quick rolls, picks, and screens to get open for shots. They coordinate with midfielders on give-and-goes, two-man games, and fast breaks. Top attackers have slick passing skills to set up teammates when drawing heavy pressure. Mastering a range of shots like overhand rips, sidearm cranks, and quick sticks is essential.
Midfield
Midfielders cover the entire field playing both offense and defense. They provide transition up the field off turnovers using speed and stickhandling. Midfielders establish the offense from up top or on the wings, feeding the ball inside to attackers or dodging to create their own shots. On offense, they move well without the ball to get open for passes. They also crash the net for rebounds and garbage goals. Conditioning, speed, and two-way lacrosse IQ are vital for standout midfielders.
Dodging
Dodging is how offensive players advance the ball and create shots for themselves or teammates. Common dodge types are bull dodges, face dodges, split dodges, roll dodges and swimming moves. Effective dodging requires explosive footwork, head fakes, stellar cradling, and the ability to read slides. Drill your best dodges relentlessly until they become muscle memory. Master changing pace and using complementary moves in sequences to keep defenders off balance.
Screening
Picks and screens are key to freeing up teammates to get open shots. Set forceful screens with proper stance and hand position to prevent defensive switches. Slip screens quickly before popping out into open space. Use screens away from the ball creatively to confuse defenses. Work on legal picks like staggered screens, double screens, and elevator screens to create passing lanes. Coordinate timing and positioning on screens through repetitive drills.
Cutting
Mastering cutting without the ball is crucial to finding seams in the defense. Make crisp V-cuts, L-cuts, and Z-cuts to get open for passes. Use rub and scatter cuts around screens to get a step. Explode out of cuts with sudden changes of speed or direction. Keep your stick ready in position for quick-stick catches and shots. Work off-ball constantly to lose your defender and give teammates passing outlets.
Drawing Slides
The team offense thrives when players can draw extra defenders and then find the open man. When dodging against your defender, scan for potential slides and where they come from. As you draw a second or third defender, pass decisively before the double team arrives. Practice quick ball movement around the perimeter to exploit 4-on-3 and 3-on-2 advantages. Smart lacrosse means creating man-up situations through drawing slides.
Passing
Precise passing sets up scoring chances and keeps the ball moving crisply. Throw pinpoint passes both in tight quarters and over distance. Vary the speed and trajectory of passes to make them unpredictable. Develop chemistry with teammates through repetition to enable no-look and behind-the-back feeds. Throwing accurate passes under pressure is critical when drawing slides. Passing and ball movement fuel dangerous offenses.
Shooting
Dangerous scorers use a variety of shots to find the net. Master overhand shots for power and sidearm shots to pick corners. Rip bounce shots to sneak under defenders sticks. Develop quick-stick releases for tight quarters. Go high when the goalie cheats low and vice versa. Follow through directly at the net for accuracy. Load your bottom hand and transfer weight from your power leg. Shooting under pressure is a valuable skill to practice.
Ball Protection
Limiting turnovers starts with sound fundamentals for protecting the ball. Cradle with the entire forearm, not just the wrist, keeping elbows tight to the body. Shield the stick from checks with your off-hand and arms. Move up the field laterally while facing defenders to see the whole field. Keep your body low and knees bent to prevent getting jacked on shots. Value every possession through smart, safe ball handling.
By mastering these offensive lacrosse techniques and understanding positional roles, you will develop into a versatile scoring threat. Combining solid stickwork with field vision, smooth footwork, and lacrosse IQ makes you a nightmare for defenses. Work on these offensive skills, and you will have opponents on their heels all game long.
Defensive Strategies and Positions
Great offense may capture the glory, but rugged defense wins championships in lacrosse. Defenders must work cohesively using smart positioning, communication, and fundamental skills to smother opponents. Let’s examine the key defensive strategies, techniques and positions in lacrosse that lead to stops, turnovers and transition scoring chances going the other way.
Defensemen
Defensemen are assigned to guard opponents’ attackmen, playing tight man-to-man defense. They relay screens and picks to teammates and steer dodgers to the sidelines with angle positioning. Defensemen look to knock down passes with their sticks and disrupt shooters’ accuracy. Excellent footwork, positioning sense, communication and stick skills are essential for lockdown defenders.
Long Stick Midfielders
Long stick middies play a hybrid defensive role with a long crosse for poking checks, scooping ground balls and pushing transition. They match up against opposing midfielders while also sliding to provide help defense when needed. Long stick middies excel at harassing hands and disrupting passing lanes. They have great endurance to run the full field and fast-break off turnovers.
Goalies
The last line of defense is the goalie, who directs teammates’ positioning. Goalies move laterally to cut down high-percentage shooting angles. They call out upcoming off-ball picks and skip passes. Goalies make acrobatic stick and body saves, while also starting the clear by passing to open teammates upfield.
Sliding and Providing Help
Team defense relies on coordinated slides and recovery when the on-ball defender gets beat. Provide help by leaving your man and pressuring the dodger or denying a passing lane. Communicate responsibilities for secondary slides if the dodger continues penetrating. Work on sliding approaches that allow you to recover back to your man after the pass.
Stick Positioning in Passing Lanes
Disrupting passing sequences prevents feeding into the heart of the defense. Extend your stick into adjacent passing lanes when on-ball pressure is applied. Jump routes when reading obvious cross-field passes. Position your body to block passing outlets to split dodgers from their backups. Forcing passes wide or having them skip it cross-field gives time to recover.
Boxing Out Cutters
Beat cutters to the spot and box them out physically to deny passes. Maintain inside hand and arm position to force opponents wide on cuts across the middle. Check wrists and sticks as cutters initiate separation. Box out on rebounds and clear backs to prevent offense from outnumbering you downfield.
Footwork and Angling
Move laterally and steer dodgers wide using proper defensive footwork. Keep legs bent and feet staggered while shuffling. Angle your positioning to force ball carriers towards the sideline or poor shooting angles. Work on backpedaling quickly while facing the ball. Explosive lateral movement and angling prevents giving up position.
On-Ball Defense
Master fundamentals like body positioning, stick checks and footwork to smother on-ball attackers. Take away top hands with lift checks and pokes during dodges. Don’t bite on head fakes. Maintain goal-side positioning and force them downhill or sideways. Keep the stick trail hand in check to limit cradling. Disciplined, physical on-ball defense prevents feeding into the middle.
Communicating and Switching
Talk constantly on defense, calling out picks and potential skip passes. Yell “You’ve got ball!” on switches to prevent confusion. Point where you want dodgers angled to limit their options. Let teammates know where you need help on slides. Seamless defensive communication and switching keeps the back line organized.
Read and React
Great defenders read the offense and anticipate two passes ahead. Read body language and eyes to sniff out cuts before they happen. Jump out early to take away feeds to cutters popping open. See the next skip pass developing. Smart, instinctive reaction and adjustments keep the defense a step ahead.
By mastering defensive skills, positioning, communication and teamwork, defenders make life miserable for opposing offenses. Stopping dodgers, denying feeds and forcing low-percentage shots gives your team a big edge in lacrosse’s back-and-forth flow.
Developing Stamina and Agility
Lacrosse is an end-to-end, high-speed sport that demands superior conditioning and agility. Developing your stamina, quickness and athleticism gives you a decisive competitive edge. Let’s explore training methods for building lacrosse-specific stamina and agility to dominate on the field.
Interval Training
Interval training reflects the stop-and-go rhythm of lacrosse with alternating sprint and rest periods. Mix long, medium and short interval sets focused on the anaerobic system. Tailor work-to-rest ratios and distances to game intensity. Vary interval pace – build speed then recover. Interval training spikes metabolism and boosts stamina for lacrosse’s hectic pace.
Suicide Sprints
Suicide sprints combine endurance, speed and agility development. Sprint from sideline to sideline, return to start, backpedal to opposite line, return – then repeat. Run suicide patterns laterally or diagonally. Vary distances and incorporate change of direction. Suicides build key lacrosse running strength and explosion with directional shifts.
Ladder Drills
Foot quickness and coordination are vital in lacrosse’s confined space. Set up agility ladders for all-angle drills. Run in and out of ladder rungs forward, sideways and facing back. Combine ladder patterns with scooping and cradling for skill transfer. Ladders build game-speed foot quickness and multi-directional agility.
Cariocas
Cariocas develop lateral quickness and crossover steps essential in lacrosse. Perform right leg forward with left leg crossing behind, then left leg forward crossing right. Increase pace while maintaining form. Do cariocas holding your stick and cradling to mirror game play. Sharp cariocas translate directly to tighter cuts and dodges in traffic.
Plyometrics
Explosive leaping ability boosts ground ball scooping, shot power, and change of direction. Do plyometric jumps like squat jumps, lateral bounds, and box jumps. Time jumps for maximal explosive effort. Combine upper and lower body by clapping midair or overhead tossing medicine balls. Plyometrics build athletic explosion ideal for lacrosse.
Sprints
Linear speed translates to separation on cuts and beating defenders in transition. Run short 10-20 yard bursts focusing on acceleration and mechanics. Build top end speed on 40+ yard sprints. Emphasize drive phase leg extension and powerful arm pumps. Shave time with targeted sprint sessions to become a breakaway threat.
Conditioning Circuits
Combine sprints, strength moves, agility drills and core work in high-intensity conditioning circuits. Maintain lacrosse-specific stamina and strength with suppressed rest periods. Utilize fitness ladders, cones, medicine balls and bodyweight moves. Build endurance for late game raids and transition chances.
Change-of-Direction Drills
Sharpen change-of-direction skills vital in lacrosse’s nonstop cutting. Set up cones for tight turns across multiple planes. Execute lateral shuffle cuts, pivots, and crossover mirror drills. Run patterns working both sides equally. Quick cuts and redirects happen constantly in game action.
Midfielder Combo Drills
Middies cover the entire field so train for both offensive and defensive quickness. Do two-way runs like high knees down, backpedal return. Follow with cradling, sprints, or checks. Work on lateral slides and explosive dodges back-to-back. Combo drills build midfielder versatility and two-way speed.
Speed and Agility Ladders
Foot quickness ladders combine footwork patterns and lateral drills. Run in a figure-8 pattern going forward, sideways, and backwards. Do lateral shuffles then plant and cut through the rungs. Build precision and reduce ground contact time. Ladders create muscle memory for slick multi-directional cuts.
Building your athleticism and conditioning for lacrosse’s relentless pace is crucial. Dedicate time to sprints, agility drills, plyos and interval training tailored to the sport’s movement patterns and energy system demands. Superior stamina and agility gives you a complete edge.
Importance of Communication and Teamwork
Lacrosse is fast-flowing and chaotic, demanding next-level teamwork and communication. From attackers perfectly executing picks to defenders seamlessly switching marks, success requires coordination. Let’s examine why disciplined communication and collective teamwork are so vital in lacrosse at every position and phase.
Relaying Ball Movement
Communicating ball position and upcoming passes defeats overplaying passing lanes. Yell “Ball right!” or “Ball behind!” so teammates deny the next pass. Confirm reception on feeds to validate possession. Echo cutters calling for the ball so dodgers can locate release valves. Vocal ball updates optimize spacing, anticipation and decision making.
Defensive Switches
Smooth defensive switches prevent disjointed mismatches. Clearly call out “You’ve got ball” upon changing assignments so it’s understood. Point to indicate where you are sliding as help defense. Confirm the switch happened to avoid double-teaming. Crisp defensive switches require verbal and non-verbal communication.
Pick Call-Outs
Relaying picks and screens helps prevent losing track of cutters and mismatches. Yell “Pick left!” to alert teammates of upcoming screens. Confirm the call and make eye contact through the pick. Proper pick call-outs allow defenders to pass along cutters and recover.
Sliding Triggers
Prompt secondary defender rotations require identifying slide triggers. Call for immediate help defense with “Slide!” if your mark beats you. Designate numbered slides based on team principles so responsibilities are clear. Naming slide triggers accelerates on-point rotations and recovery.
Transition Notification
Inform outlets immediately upon securing possession for quick transition. Call for clearers with “Release!” once securing the ball. Identify open midfielders when clearing to start the fast break. Early transition alerts skip the disorder and let you push tempo.
Goalie Direction
Goalies command the defense by directing matchups and positioning. They call out potential backside cuts and skip passes. Goalies specify when to play tight and suggest adjustments. Vocal goalies optimize defensive spacing, angles and awareness.
Dead Ball Communication
Use dead balls to align on defensive assignments and responsibilities. Confirm matchup principles like slide patterns and cutter rotations. Review recent challenges and how to counter them next possession. Dead ball time fosters team defensive unity.
Hustle and Encouragement
Communicate effort and intensity to motivate teammates. Recognize hustle plays like charges taken or extra effort on 50/50 balls. Offer encouragement after mistakes. Communicating resolve and positivity builds team energy and camaraderie.
On-Field Leadership
Take charge vocally in high-leverage situations. Calm nerves if momentum swings or calls don’t go your way. Provide tactical reminders before big faceoffs or defensive stands. Speaking up at critical moments defines on-field leadership.
Flawless team execution and cohesion demand excellent lacrosse communication skills. Master relaying rotations, pick call outs, transitions and dead ball plans. Digital-quality communication builds a united team front able to peak when it matters most.
Proper Shooting and Scoring Techniques
Lacrosse, the fast-paced and exciting USA game, continues to grow in popularity across North America. This team sport combines the physicality of hockey with the strategy and finesse of basketball. Mastering lacrosse takes dedication and practice. But with an understanding of proper technique, anyone can learn the skills needed to score goals and contribute on the field or in the box.
So you want to add some flare to your game and become a scoring threat? Let’s break down the keys to effective shooting and scoring in lacrosse.
Stick Handling
A good lacrosse shot starts with good stick handling. You need full control of the ball to rip accurate shots on goal. Work on stringing and pocketing the stick for optimal ball retention. Get a feel for cradling, scooping, catching, and securing ground balls. Develop stick tricks like the behind-the-back pass to improve overall command.
Once you can comfortably handle the ball, practice quick sticks – catching and shooting in one fluid motion. Master passing and faking out defenders. Precision stickwork gives you the edge to get open for shots.
Shooting Motion
Proper shooting form is vital. Keep the elbows tucked and the top hand near the ear. Point the toe of the lead foot at the target. Transfer weight and drive through the shot, rolling the wrists and snapping for velocity. Follow through fully and land balanced, ready to recover.
Practice different shots like overhand, sidearm, and underhand. Vary release points and shooting on the run. Work on accuracy, then quicken the release. Develop a repertoire of shots to deploy in games.
Shot Selection
Shot selection is a skill. Don’t settle for low percentage chances. Be patient, move the ball, and wait for clean openings. Generally, closer is better. Attack the net when defenders overpursue or after drawing slides. Catch goalies off guard by changing release points.
Master bounce shots, especially on the run. Shoot high to low far corners. Rip top shelf when the goalie cheats low. Go five-hole if the legs open up. Learn to elevate and shoot over defenders. Take what the defense gives you.
Dodging and Creating Space
The great scorers make their own chances. Even when covered tightly, they manufacture space to get their shots. Footwork is essential – mix in fakes, rolls, cuts, and change of direction and pace. Defenders can’t stop what they can’t react to.
Sell dodge moves like swim, split, face, bull. Vary escapes behind the goal. Draw and dump or draw and shoot. Use picks and screens. Constant movement and ball rotation creates openings for you or teammates.
Accuracy
Precision shooting translates to higher scoring rates. Refine mechanics through repetition. Shoot on the move. Quickly locate corners. Master skipping bounce shots. Practice shooting around obstacles and under pressure.
Train rapid target acquisition by calling ball-bucket drills. Have a partner point to random spots to shoot at. Do accuracy competitions like knockout. Measure improvement over time.
Game Situations
Practice shooting in live game situations. Scrimmage and compete in drills. Get a sense of shooting lanes, goalie tendencies, and when to shoot versus pass.
Simulate broken plays and improvise. Work give-and-goes. Take different angle shots. Score after securing turnovers. Condition shooting while fatigued. Master shooting in clutch moments.
Analyze game film to see what works and what doesn’t. Reflect on decisions. Discuss scenarios with coaches and teammates. Learn through experience.
With dedication and smart practice, anyone can develop into a consistent scoring threat. Master proper mechanics, polish technique and skills, and apply in competitive situations. Embrace the chance for self-improvement. Scoring goals in the heat of battle is one of lacrosse’s great thrills – go seize it!
Goalie Skills – Stance, Saves, Clears
Being the last line of defense as lacrosse goalie is an immense responsibility. Goalies must master proper technique and fundamentals to give their team a chance to win. Let’s explore key goalie skills like stance, saving shots, and clearing the ball.
Goalies are under constant siege, facing blistering shots from all angles. Proper stance and positioning provides a solid foundation. Stay centered in the crease, feet shoulder-width apart. Keep the head up and eyes on the ball. Hands high and stick in the ready position. Stay light on toes, ready to react.
When the shot comes, track its path. Step to meet it and cut down the angle. Lead with the stick, keeping hands high. Avoid dropping too soon. Stay big and take up space. Be patient and don’t commit early.
Save mechanics are vital. Keep two hands on the stick through the save. Absorb the shot, don’t just block it. Allow the stick and body to give slightly on impact. Cradle the ball into the pocket and clamp down to secure it. Scoop low shots when necessary.
Practice different types of saves like high, low, bounce shots. Master stick saves versus body saves. Develop quick feet and efficient movements to stay square. Work on rebound control. Save relentlessly until making stops becomes second nature.
Once securing the ball, look upfield quickly. Scan for open teammates or room to run. Don’t hold the ball too long – move it. Fling accurate outlet passes to start the transition. Clear calmly under pressure.
Master throwing on the run. Vary release points. Develop breakout chemistry with defenders through repetition. Recognize when to call out presses or double teams. Direct clears and slide packages from the crease.
Above all, goalies must have a short memory. Don’t dwell on goals allowed – stay focused in the present. Project confidence through body language, especially after giving up scores. Your team feeds off your mental toughness.
Goalies shoulder great responsibility. But mastering proper technique and fundamentals allows one to thrive under pressure. Stance, saves, and clears provide the foundation. Commit to excellence through relentless training. Players and fans will soon learn your name!
Effective Dodging Moves to Beat Defenders
Lacrosse is an exciting sport that originated among Native American tribes and has grown into a popular game played across North America. While lacrosse has complex rules and strategies, the basics of the game are easy to learn. With some practice and dedication, anyone can develop the key skills needed to be an effective lacrosse player.
One of the most important offensive skills in lacrosse is dodging – using quick footwork and stick handling to maneuver past defenders. Mastering dodging takes time, but learning a few key moves can help you beat defenders and create scoring opportunities. Here are some effective dodging techniques to practice:
The Split Dodge
The split dodge is one of the most fundamental dodging moves in lacrosse. To perform a split dodge, you take a big step to one side with your outside foot as you swing your stick to the opposite side. This forces the defender to respect your stick side, opening up space for you to drive past them on your outside foot. The key is selling the fake – swing your stick hard and commit your upper body to really sell that you’re dodging stick side before bursting the other way.
The Roll Dodge
The roll dodge utilizes quick footwork to slip past defenders. Take a diagonal step across your body as you roll your shoulders and upper body in the opposite direction. This gets the defender leaning the wrong way, allowing you to cut back diagonally and sprint past them. The roll dodge works well off picks and when dodging from X. For added deception, try faking a shot before rolling to freeze defenders.
The Face Dodge
Facing up a defender and dodging straight at them can be an effective way to catch them off guard. Drive directly at the defender, stepping straight towards their lead foot as you shield the stick. Sell your upper body as if you’re going to try to dodge right through them, then quickly redirect and cut to either side. The face dodge works well against overaggressive defenders. Just don’t overdo it – try mixing in other dodges to keep defenders guessing.
The Jump Dodge
The jump dodge adds elevation to dodging, allowing you to evade stick checks. As you approach a defender, jump sideways or diagonally over their stick check while swinging your stick away from their reach. Land on your outside foot and use your momentum to accelerate into open space past the defender. Timing and lateral quickness are key when jump dodging. Practicing jumping over boxes or sticks can help perfect this unconventional dodging style.
Mastering these dodging moves takes time and repetition, but they provide a great foundation to build from. Start slowly and focus on proper form and selling fakes. As you get more comfortable, pick up the speed and combine moves together. Vary your dodging style to keep defenders guessing. With practice, you’ll have defenders grasping at air as you dodge past them for clear shooting opportunities.
Of course, dodging is only one piece of the lacrosse puzzle. You also need solid fundamentals like cradling, scooping ground balls, passing and catching, and shooting. But dodging moves are essential for creating offense, so spend time mastering these techniques. With sharp dodging skills and some creativity, you can really elevate your lacrosse game.
Faceoff and Transition Game Tactics
In the fast-paced game of lacrosse, gaining possession off the faceoff can provide a huge spark for your team’s offense. Mastering the nuances of faceoff play and capitalizing on transition opportunities are key skills for lacrosse players. Whether you take the faceoff yourself or sit back ready to scoop up a ground ball, understanding these competitive game situations can give your team an edge.
Here are some effective tactics to win faceoffs and jumpstart your transition offense:
Dictate the Pace of the Faceoff
As the faceoff specialist, you want to control the tempo. Don’t let the opposing player push the pace – set up calmly and get in your ready position on your terms. Use hand and arm checks to disrupt their timing as you both approach the ball. When the official blows the whistle, explode out of your stance and clamp down on the ball with purpose.
Win the Clamp Battle
Gaining possession off the faceoff starts with clamping down on the ball. As you rake the ball out, really focus on securing it in the pocket of your stick head. Don’t just pinch it momentarily – clamp down and rip it out with authority. Keep your stick head low to the ground and your back hand down to protect the ball.
Clear Out Quickly
Once you’ve secured possession, your next move is critical. Don’t pick up the ball flat-footed – keep momentum and pop back up to your feet as you clamp down. Explode out of your stance pushing off that back leg and drive forward, clearing out the scrum rapidly. The faster you can get free, the sooner you can go on the offensive.
Pick a Side
When clearing out, pick a side to dodge before the faceoff starts. This allows you to attack the faceoff with purpose instead of reacting randomly. If you win the clamp, power out and dodge your predetermined side without hesitation.
Locate Your Outlet
As you clear out of the scrum, locate an open teammate upfield to outlet the ball to. Scan the field as you drive forward. The best outlets make themselves open by cutting and moving. Target them for a quick pass to keep the transition moving.
Beat Your Man Downfield
For transition players awaiting a faceoff win, your objective is to beat your matchup down the field. As soon as possession is gained, turn and sprint towards goal looking for an outlet pass. Get a step on your defender and call for the ball. Outrunning opponents downfield leads to fast break chances.
Fill the Lanes in Transition
On the fast break, fill different lanes downfield, giving your teammate options for outlet passes. Spread out wide to expand the field. Communicate and call out the lanes you’re intending to fill. The more ground you can cover, the tougher you are to defend in transition.
Push the Pace
When your team wins the faceoff, look to push the pace and create odd-man opportunities before the defense can recover. Advance the ball quickly through passing or dodging and take advantage of unsettled situations. If you can catch defenders flat-footed, you open up better shooting angles on goal.
Mastering faceoff and transition play requires repetition and chemistry between teammates. Talk through tactics and situations at practice to get your timing and spacing down. Dictating possession off the faceoff and flying downfield into fast breaks can completely shift momentum in a lacrosse game. Use these competitive advantages to spark your offense and run up the score.
Of course, faceoffs and transition offense are just part of the complete lacrosse skill set. You also need solid fundamentals like scooping, cradling, passing, catching, dodging and shooting. But gaining possession off faceoffs and capitalizing in transition can be a difference-maker. Focus on improving these competitive in-game skills as you continue your lacrosse development.
Off-ball Movement and Cutting
Lacrosse is often called the fastest game on two feet. Players are constantly in motion, passing and catching the ball while on the run. A key component to lacrosse strategy is off-ball movement, also known as cutting. Mastering when and how to cut as an offensive player can lead to more scoring opportunities.
Off-ball movement refers to the actions of players when they don’t have possession of the ball. The purpose is to get open and find space to receive a pass from a teammate. Good off-ball movement requires reading the defense and making smart cuts at the right time. It’s an essential skill for offensive players in lacrosse.
Types of Cuts
There are several common types of cuts in lacrosse:
- V-cut: The offensive player makes a V-shaped cut, first moving away from the goal, then turning sharply and cutting toward the goal.
- L-cut: The player moves laterally across the field, then makes a 90 degree turn upfield.
- Z-cut: An S-shaped cut where the player first moves laterally, then diagonally away, and then diagonally back in toward the goal.
- Button hook: The player sprints upfield, stops suddenly, and turns 180 degrees back toward the ball.
- Crease cut: An attackman makes a sharp cut from the perimeter to the front of the crease looking for a quick pass and shot.
The angle, timing and explosiveness of the cut are critical. The cut should be made toward open space, away from defenders. The offensive player wants to cut hard when a teammate has the ball and is looking to pass.
Reading the Defense
Excellent off-ball movement requires reading the defense and recognizing opportunities. Players should cut in gaps within the defense when defenders turn their heads or bodies. If a defender is focused on the ball carrier, that’s a chance to cut behind him into open space. Communication between teammates is key – making eye contact and calling out when you’re ready for a pass.
On pick plays, cutting hard after setting a pick can open up scoring chances. Cutting away from the ball can also be effective to draw defenders away and open space for teammates.
Cutting Technique
Proper cutting technique is important. The offensive player should stay low, keep his stick ready for a pass, and accelerate out of cuts. Change of speed and change of direction are key. Jab steps or head fakes can get defenders leaning the wrong way. Arms should pump hard on cuts and the player should cut hard looking back for the ball.
Don’t cut too close to teammates which can draw multiple defenders to the same space. Try to time cuts so you’re ready for a pass when the ball carrier is ready to feed.
Crease Attackmen
Attackmen cutting to the crease require excellent timing and positional awareness. The crease attackman should read the defense and cut hard when a defender turns his head. He wants to seal his defender on his hip and keep his stick ready. Attackmen should avoid pushing off too soon or cutting too early.
Rolling back outside after a crease cut can also be effective. This pulls the defender with you, opening up space for dodgers. Crease cuts are often made behind pick and rolls as well.
Defending Cuts
As a defender, staying between your man and the goal is critical. Keep your stick in the passing lane, and play defense with your feet by moving quickly. Look to steer cutters outside and away from the crease area. Communicate with teammates if you get beat on a cut and need to switch.
Defenders want to identify each offensive player’s cutting tendencies and take them away. Don’t get caught ball watching – stay focused on your man even when away from the ball. For crease defenders, fronting attackmen and blocking cuts is crucial.
Mastering the art of cutting off-ball takes practice, but is a valuable skill. Well-timed cuts allow teams to move the ball quickly and find high percentage shots. Off-ball movement helps offensive players get open, creates space for dodging, and keeps the defense on their heels.
Conditioning and Strength Training
Lacrosse is an intensely physical and fast-paced game. Players are constantly sprinting up and down the field, dodging, checking, and exchanging hits. Conditioning and strength training are essential to developing the athleticism, speed, and physical toughness needed to excel in lacrosse.
Proper training prepares your body to withstand the rigors of the sport and gives you an advantage over less conditioned opponents. Building your aerobic endurance, anaerobic power, strength, quickness, and agility through smart training can take your game to the next level.
Endurance Training
Developing your cardiovascular fitness through running is vital. Focus on longer distance runs of 2-5 miles to build an aerobic base. Fartlek runs mixing sprints and jogs are helpful to mimic lacrosse’s start-stop action. Interval training with timed sprints is also beneficial. Don’t forget to work on stamina through swimming, cycling, rowing, and other low-impact cardio.
Speed and Quickness
Lacrosse demands explosive speed to beat defenders in transitions or on dodge moves. Fast feet are invaluable for offensive and defensive players. Plyometric exercises like hurdle hops, squat jumps, and lateral box jumps are excellent for building burst. Ladder and cone agility drills sharpen coordination and footwork. Resisted sprints with parachutes or bands provide a speed challenge.
Strength Training
Hitting the weight room builds the muscular strength and power to overpower opponents. Focus on total body movements like squats, deadlifts, and presses. Olympic lifts like power cleans and snatches are great for power development. Core strength through planks, pallof presses, and farmers walks improves stability. Unilateral exercises with dumbbells and resistance bands work smaller stabilizer muscles.
Stickwork
Don’t neglect stick skills in training. Quick stickhandling drills improve hand quickness and dexterity. Target passing on the run challenges body control. Rapid fire shooting develops release speed. Even juggling a lacrosse ball switches up your training. Maintaining stick skills sharpens game-specific reflexes.
Position-Specific Training
Training should also be tailored to your position. Attackmen need quick bursts to dodge and cut. Middies run tons so aerobic endurance is crucial. Defenders need strength and power to body up on physical cutters. Goalies require reflex and reaction drills. Cater training to develop strengths for your role.
Acceleration and Deceleration
Starting, stopping, and changing direction are constant in lacrosse. Resisted sprints teach you to apply force into the ground and accelerate out of cuts or dodges. Quick stops and starts improve deceleration. Plant and cut drills with sprint cords enhance multi-directional ability. Develop power from both legs.
Recovery
Hard training must be balanced with adequate rest and recovery. Muscles broken down through training grow back stronger with proper refueling. Sleep, nutrition, and hydration are vital. Listen to any signs of overtraining if you feel excessively fatigued. Periodization plans include rest days and recovery weeks.
Prevention and Flexibility
Playing through nagging injuries hinders performance and risks further injury. Preventative exercises strengthen vulnerable areas like ankles, knees and shoulders. Regular stretching maintains joint mobility and flexibility to move freely. Foam rolling alleviates muscle soreness. Take time for myofascial release, massage, and icing as needed.
Functional Movements
Training for sport skills by mimicking game movements is optimal. Running, change of direction, and stopping/starting drills carry over onto the field. Explosive jumps using your stick activates proper neural pathways. Mimicking checks, cuts, and dodges creates specificity. Train movements, not just muscles.
Energy System Development
The aerobic and anaerobic energy systems power lacrosse performance. Long runs develop aerobic capacity while sprints target the anaerobic system. Sports like lacrosse demand both energy systems so train them both. Vary sprint distances from 10-50 yards targeting different anaerobic needs.
Nutrition and Hydration
Fuel your body properly to get the most from training and optimize recovery. Eat sufficient carbohydrates, protein and healthy fats to provide energy and repair damaged muscle. Proper hydration prevents cramps and fatigue. Caffeine can boost sprint performance if used strategically.
Commit to lacrosse-specific training tailored to your needs as a player. Blend endurance, speed, power, agility and skill work to become a well-rounded athlete. Training the right energy systems, muscle groups and movement patterns transfers gains directly onto the field.
Nutrition and Hydration for Optimal Performance
Proper nutrition and hydration are key components for success in the fast-paced, high-intensity sport of lacrosse. Fueling your body correctly provides the energy for sprinting up and down the field, absorbing contact, and performing at your best.
Lacrosse requires a blend of aerobic and anaerobic fitness. Your food and fluid intake before, during, and after training and games can make a big impact on your speed, endurance, strength and recovery.
Pre-Game Nutrition
Fuel up properly in the days and hours leading up to a game. Stick to familiar, easily digestible carbohydrates in your pregame meals. Good choices include oatmeal, whole grain pasta, rice, fruits, and vegetables. Stay hydrated drinking about 17-20 ounces of water or sports drink 2-3 hours before the game.
Have a light pre-game snack about 1 hour before warmups. Good options are bananas, nuts, granola bars, bagels, applesauce, or yogurt. These provide an energy boost without an overly full feeling.
Hydration During Games
Dehydration severely hinders lacrosse performance. Make sure to consistently sip water or sports drinks between your shifts and especially during timeouts. Aim to consume 6-12 ounces every 10-15 minutes if possible. Water is fine for shorter, less intense games while sports drinks provide fuel for longer, more taxing games.
Signs of dehydration include fatigue, muscle cramps, dizziness, and rapid heart rate. Hydrating properly keeps your energy and concentration levels high throughout the game. Urine color is an easy way to gauge hydration – it should be light yellow, not dark.
Halftime Fueling
Halftime provides a quick window to refuel and hydrate. Focus on fluids first, drinking 16-24 ounces of water or sports drink. Consume easy to digest carbs like bananas, energy bars, apple sauce, or orange slices. A peanut butter and jelly sandwich provides protein and carbs. Just avoid overeating – a light snack is ideal.
Post-Game Recovery Nutrition
The 1-2 hours after a game offers a key window to refuel depleted energy stores and aid muscle recovery. Aim for a carb to protein ratio of 3 or 4:1. Good post-game meals feature carbohydrates like breads, fruits, grains and vegetables along with lean proteins like chicken, eggs, fish, or Greek yogurt.
Chocolate milk is actually an ideal post-game drink, providing carbs, protein and fluids. Hydrating with water and sports drinks is also important after games to rehydrate. Your urine should return to a light yellow color.
Daily Nutrition
A well-balanced diet provides the fuel for training, conditioning and optimal performance. Focus on nutrient and calorie dense foods like whole grains, lean meats, dairy, eggs, fruits, vegetables, nuts and healthy fats. Limit processed foods and added sugars which offer little nutritional value.
Spread meals and snacks evenly throughout the day to maintain energy levels. Fuel your body for early morning workouts with foods like oatmeal, whole grain toast, or fruit. Refuel after practice with mixed meals of carbs and protein.
Proper Protein Intake
Consuming adequate protein helps build muscle, aids workout recovery, and supports a healthy immune system. Good protein sources include eggs, lean meats, fish, dairy, beans, nuts, and protein shakes. Shoot for 0.5 – 0.7 grams of protein per pound of body weight daily.
Pre-Workout Fueling
A light snack 30-90 minutes before training or conditioning provides energy and prevents hunger. Good pre-workout fuel includes oatmeal, banana, yogurt, whole grain cereal, or nuts. Avoid high protein, high fat, or high fiber foods which can cause stomach distress.
Post-Workout Recovery Nutrition
What you eat after hard practices directly impacts your recovery. Focus on replenishing glycogen stores with carbs and repairing muscle tissue with protein. Aim for a 3:1 or 4:1 carb to protein ratio within 30-60 minutes after training. Chocolate milk, smoothies, and peanut butter sandwiches are all good choices.
Supplements
While whole foods are preferable, supplements like protein powder, creatine, and pre-workouts can provide benefits. Speak to a sports nutritionist before trying supplements to ensure safety. Proper hydration, fueling, and real food should remain the priority.
Paying attention to nutrition and hydration gives lacrosse players a real edge. Follow strategies before, during and after play to fuel your body properly. This allows you to train and compete at your highest level.
Mental Preparation and Focus
Lacrosse is a fast-paced, high-intensity sport that places heavy mental demands on players. The ability to maintain composure, focus, and mental sharpness throughout games and seasons can provide a real competitive edge.
Proper mental preparation routines, concentration strategies, and focus cues allow you to get in the zone and execute under pressure. Here are some tips for optimizing the mental side of your lacrosse game.
Visualization
Visualizing successful execution of skills in your mind primes your body to perform those skills on the field. See yourself cradling, dodging, shooting, catching, and scooping cleanly. Envision making crisp passes to teammates. Picture yourself staying mentally focused in clutch situations.
Positive Self Talk
The internal dialogue you have with yourself is critical. When you make a mistake, don’t dwell on it – quickly refocus on the next play. Shut down negative thoughts. Staying positive, optimistic and confident in your abilities allows you to play loose and instinctual.
Mental Rehearsal
Mentally rehearse game situations so you feel prepared. Visualize potential scenarios like a clear fast break, a settled 6-on-6 possession, or defending a slow break. Think through your positioning and decision making so in the game it feels familiar.
Focus On What You Can Control
Don’t worry about referees, opponents, fans or other distractions. Lock in on what is within your control – your effort, attitude, focus and execution of your role. Staying fully engaged in your assignments keeps you in the moment.
Routines
Having set pre-game and pre-shot routines helps get you in a focused, confident state. This could involve listening to certain songs, visualization, meditation, or following other personal rituals. Repeat routines develop comfort, consistency and focus.
Tune Out Distractions
Dealing with nerves and pressure is normal, but don’t dwell on it. When negative thoughts creep in, acknowledge them quickly then refocus on your keys for the game. Staying fully engaged on the details of your role prevents distractions from hijacking your focus.
Maintain Composure
Lacrosse is an emotional game full of highs and lows. Don’t allow yourself to get too high or too low. Keep an even keel mentality, managing frustration and avoiding panic during tense moments. Staying composed under pressure lets your skills shine through.
Focus Cues for Shooting
Sharpening your focus while shooting improves scoring efficiency. Prior to your shot, pick a visual focal point like a target spot in the net or a specific point on the goalie. This cue helps shut out distractions so you can fully focus on your shooting mechanics and placement.
Celebrate Small Wins
Don’t dwell on mistakes – quickly refocus on the next play. When you or a teammate makes a good play, congratulate them and use it as momentum. Celebrating small victories builds confidence and keeps morale high through the grind of a game.
Mindset Over Results
Judge your performance based on effort and focus, not just the final score. If you mentally prepare, stay engaged, and play with intensity, that’s a victory in itself. This process mindset prevents results from distorting your confidence.
Play In The Moment
Don’t overthink or dwell on past plays – stay fully immersed in the present. Focus only on the next ground ball, the next cut, the next pass. Playing in the moment allows you to perform on instinct without hesitation.
Breathing
In tense game situations, focus on taking deep controlled breaths. Slow down your breathing to calm nerves and sharpen focus. Oxygen helps muscles relax so you can play loose and instinctual.
Making mental preparation and focus a priority will help raise your lacrosse IQ and performance. Employing these strategies prevents distractions from hijacking your concentration during games.
Lacrosse Leadership and Sportsmanship
Lacrosse is a team sport that requires leadership, character, and sportsmanship from all players. How you conduct yourself on and off the field represents your team and demonstrates what the sport is all about.
Strong captains provide guidance and inspiration for the team. All players should strive to be good teammates, competitors, and role models of the lacrosse community. Upholding high standards of leadership and sportsmanship is essential.
Leading by Example
The best leaders excel at leading by example. Coaches can emphasize work ethic, heart, and hustle but players must demonstrate it. Arriving early and staying late, giving maximum effort in conditioning, competing hard in practice – these actions motivate teammates more than any speech.
Care for Teammates
Lacrosse requires sacrifice for the good of the team. Check your ego, play for your teammates, and value the team above yourself. Support teammates on and off the field. Have their back in difficult situations. A team is only as strong as its connection between players.
Maintain Composure
As a leader, how you carry yourself under fire defines your character. Maintain poise in tense situations and don’t get rattled by adversity. Your body language and demeanor set the tone for the team, so stay cool, calm, and collected through challenges.
Communication
Strong communication binds a team together. Player-led teams emphasize communication, constructive feedback, and openness between teammates. Have open discussions and players-only meetings addressing issues. Facilitate dialogue and build trust.
Make Teammates Better
True leaders bring out the best in those around them. Challenge others to raise their games. Recognize teammates’ strengths and put them in position to succeed. Give constructive criticism, not negative criticism. Teach new skills and techniques to help the squad improve.
Responsibility and Accountability
Leaders do not pass blame or make excuses. Hold yourself and teammates responsible for mistakes, then move forward constructively. Be accountable for your role within the team framework. Take ownership of your development and preparation.
Sportsmanship and Respect
Uphold the highest sporting conduct and character on the field. Help fallen opponents up and congratulate them on good plays. Have respectful interactions with officials, coaches, and opponents. Maintain dignity in victory or defeat.
Represent the Sport
Realize your actions represent your team, coaches, and the sport as a whole. Conduct yourself with class at all times as a lacrosse ambassador. Emphasize good sportsmanship and respect. Look to grow lacrosse in a positive manner.
Pass On the Legacy
Senior players have a duty to pass on program traditions and culture to younger players. Share perspective and lessons learned as stewards of the team. Help develop young talent to maintain team success for years to come.
Stay Hungry
Great leaders are never satisfied. They stay hungry for improvement and instill that mindset across the team. Set the tone through relentless work ethic and desire to raise the bar every day. Push yourself and teammates to be the best.
Team Culture
Be very intentional about team culture and the environment. Make it a strength. Remove toxicity. Promote positive attitudes, unselfishness, trust, and togetherness. Shape a culture that reflects your values and standards.
By emphasizing leadership, character, and sportsmanship, you help shape the future of lacrosse. Strive to uphold the highest standards as a player and make a positive impact on your team.