Ready to Learn Lacrosse. 15 Essential Tips for Girls Starting Lacrosse: Master the Basics and Dominate the Field

What gear do you need to start playing lacrosse. How can you improve your lacrosse skills as a beginner. What are the fundamental rules and strategies in lacrosse. How to overcome challenges when learning lacrosse as a girl. What fitness exercises help in lacrosse performance.

Understanding the Fundamentals of Lacrosse

Lacrosse is an exhilarating sport that combines speed, strategy, and skill. For girls new to the game, it’s essential to grasp the basic concept before diving into the intricacies. Lacrosse pits two teams of 10 to 12 players against each other, with the primary objective of outscoring the opposition. Players utilize specially designed sticks with netted heads to maneuver a solid rubber ball across the field and ultimately into the opposing team’s goal.

The fast-paced nature of lacrosse demands a unique blend of coordination, agility, endurance, and tactical thinking. As a beginner, focusing on these core aspects will set a solid foundation for your lacrosse journey:

• Ball control through cradling
• Accurate passing and catching
• Shooting techniques
• Defensive positioning
• Understanding game rules and strategies

Essential Lacrosse Gear for Beginners

Equipping yourself with the right gear is crucial for both safety and performance in lacrosse. Here’s a breakdown of the essential equipment you’ll need to get started:

1. Lacrosse stick: Choose a stick with a well-strung pocket for better ball control.
2. Protective goggles: Shield your eyes from potential injuries.
3. Mouthguard: Protect your teeth during physical play.
4. Padded gloves: Provide grip and hand protection.
5. Cleats: Ensure proper traction on the field.
6. Protective gear: Consider additional padding for shoulders, arms, and chest.

Investing in quality gear will not only enhance your safety but also boost your confidence as you learn the sport. Remember, a well-equipped player is a more effective player on the field.

Mastering Fundamental Lacrosse Skills

To excel in lacrosse, you must master several fundamental skills. These form the building blocks of your gameplay and will significantly impact your performance on the field.

Cradling: The Art of Ball Control

Cradling is the technique used to securely hold the ball in the pocket of your stick while moving. How can you improve your cradling technique? Practice moving the stick from side to side in a fluid motion, using your wrists to create a centrifugal force that keeps the ball in the pocket. Start slowly and gradually increase your speed as you become more comfortable with the motion.

Passing and Catching: The Core of Team Play

Effective passing and catching are crucial for maintaining possession and advancing the ball. To improve these skills:

• Practice quick stick passes over short distances to enhance hand-eye coordination
• Work on catching passes cleanly by “giving” with the ball as it enters the pocket
• Incorporate both stationary and moving drills to simulate game scenarios

Shooting: Scoring with Precision

Accurate shooting can make the difference between winning and losing. How can you improve your shooting technique? Focus on proper form: plant your feet, rotate your hips and shoulders, and follow through towards the goal. Practice various shot types, including overhand, sidearm, and underhand, to become a versatile shooter.

Understanding Lacrosse Strategy and Positioning

Knowing where to be on the field and how to react in different situations is crucial for success in lacrosse. Let’s break down some key strategic elements:

Defensive Positioning

On defense, your primary goal is to prevent the opposing team from scoring. How can you effectively position yourself on defense? Always stay between your opponent and the goal, keeping your stick in their hands to disrupt passing lanes. Communication with your teammates is vital for coordinated defense.

Offensive Movement

Effective offensive play requires constant movement to create opportunities. What are some key offensive strategies in lacrosse? Move without the ball to create open passing lanes, set picks to free up teammates, and draw defenders away from the crease to allow cutters near the goal.

Enhancing Your Lacrosse Footwork and Agility

Lacrosse demands quick changes in speed and direction. Improving your footwork and agility will give you a significant advantage on the field. Incorporate these drills into your training routine:

• Side shuffles
• Back pedaling
• Jab steps
• Ladder drills
• Jump rope exercises

These exercises will enhance your foot speed, balance, and overall agility, translating into better body positioning against defenders and more effective offensive movements.

Overcoming Challenges as a New Lacrosse Player

Learning lacrosse can be challenging, but with the right mindset and approach, you can overcome obstacles and thrive in the sport. Here are some tips for navigating the learning curve:

• Stay positive and persistent, even when facing difficulties
• Embrace mistakes as learning opportunities
• Seek advice and guidance from coaches and experienced teammates
• Set realistic goals and celebrate small victories
• Practice regularly to build muscle memory and confidence

Remember, every experienced player was once a beginner. Your skills and confidence will grow exponentially with dedication and hard work.

Leveraging Resources for Rapid Improvement

To accelerate your lacrosse learning, take advantage of various resources available to you:

Learn from Experienced Players

How can you benefit from the knowledge of seasoned lacrosse players? Don’t hesitate to ask your coaches and veteran teammates for advice on technique, positioning, and strategy. Their experience can provide valuable insights and shortcuts in your learning process.

Utilize Online Resources

The internet is a treasure trove of lacrosse knowledge. Watch instructional videos, college games, and professional matches to observe different techniques and strategies in action. This visual learning can complement your physical practice and broaden your understanding of the game.

Wall Ball Practice

Wall ball is a simple yet highly effective way to improve your stick skills. How can you incorporate wall ball into your training routine? Spend 15-20 minutes daily throwing passes against a wall and catching the rebounds. This practice will enhance your hand-eye coordination, passing accuracy, and catching ability.

Building Lacrosse-Specific Fitness

Lacrosse is a physically demanding sport that requires a high level of fitness. To perform at your best, focus on developing:

• Cardiovascular endurance through distance running and sprint intervals
• Strength and power with resistance training, focusing on legs and core
• Flexibility and mobility to prevent injuries and improve performance
• Agility and quickness through plyometric exercises and drills

A well-rounded fitness routine will not only improve your on-field performance but also reduce your risk of injury and enhance your overall enjoyment of the sport.

Understanding Lacrosse Rules and Regulations

A solid grasp of lacrosse rules is essential for avoiding penalties and playing effectively. Familiarize yourself with key concepts such as:

• Offsides and proper field positioning
• Legal and illegal body contact
• Stick checking rules
• Penalty types and durations
• Draw controls and out-of-bounds procedures

Understanding these rules will help you make better decisions on the field and avoid costly mistakes that could hurt your team.

Developing Mental Toughness for Lacrosse Success

Lacrosse is as much a mental game as it is physical. Developing mental toughness will help you perform under pressure and bounce back from setbacks. Here are some strategies to strengthen your mental game:

• Practice visualization techniques to prepare for game scenarios
• Develop a pre-game routine to calm nerves and focus your mind
• Learn breathing exercises to manage stress during high-pressure situations
• Set specific, achievable goals for each practice and game
• Cultivate a growth mindset that embraces challenges as opportunities for improvement

By honing your mental skills alongside your physical abilities, you’ll become a more well-rounded and resilient lacrosse player.

Nutrition and Hydration for Optimal Lacrosse Performance

Proper nutrition and hydration are crucial for maintaining energy levels and recovering from the demands of lacrosse. What should a lacrosse player’s diet consist of? Focus on balanced meals with lean proteins, complex carbohydrates, and healthy fats. Stay hydrated before, during, and after practices and games to maintain performance and aid recovery.

Consider these nutrition tips for lacrosse players:

• Eat a pre-game meal rich in carbohydrates 2-3 hours before playing
• Snack on easily digestible foods like fruit or energy bars during halftime
• Replenish with a combination of protein and carbohydrates after games and practices
• Stay hydrated throughout the day, not just during lacrosse activities
• Consider consulting with a sports nutritionist for personalized advice

Building Team Chemistry and Communication

Lacrosse is a team sport, and success often hinges on how well you work with your teammates. How can you contribute to positive team dynamics? Focus on clear communication on and off the field, support your teammates’ efforts, and be open to feedback and constructive criticism.

Develop your teamwork skills by:

• Participating in team-building activities
• Learning and using lacrosse-specific terminology
• Practicing verbal and non-verbal communication during drills
• Offering encouragement and support to your teammates
• Being receptive to coaching and willing to adapt for the team’s benefit

Remember, a cohesive team often outperforms a group of individually talented players who don’t work well together.

Exploring Different Lacrosse Positions

As you develop your skills, you may find that you’re naturally suited to certain positions on the field. Understanding the roles and responsibilities of each position can help you identify where you can contribute most effectively:

Attack

Attackers are primarily responsible for scoring goals and creating offensive opportunities. They need excellent stick skills, quick decision-making abilities, and a keen eye for finding gaps in the defense.

Midfield

Midfielders play both offense and defense, transitioning between the two. They require stamina, versatility, and strong all-around skills in passing, shooting, and defense.

Defense

Defenders focus on preventing the opposing team from scoring. They need good footwork, communication skills, and the ability to read the game and anticipate opponent movements.

Goalie

The goalie is the last line of defense, responsible for stopping shots and directing the defense. This position requires quick reflexes, mental toughness, and excellent communication skills.

Experiment with different positions during practice to find where you feel most comfortable and can contribute best to your team.

Balancing Lacrosse with Academics and Other Activities

As you immerse yourself in lacrosse, it’s important to maintain a balance with your academic responsibilities and other interests. How can you manage your time effectively as a student-athlete? Develop strong time management skills, prioritize your commitments, and communicate openly with your coaches, teachers, and parents about your schedule and any conflicts that arise.

Consider these strategies for maintaining balance:

• Create a weekly schedule that includes study time, practice, and rest
• Use tools like planners or digital apps to track assignments and commitments
• Learn to say no to activities that may overextend you
• Practice efficient study habits to make the most of your academic time
• Communicate with your coach about any academic concerns or pressures

Remember, success in lacrosse should complement, not compromise, your academic and personal growth.

Lacrosse Basics: Understanding the Game

If you’re a girl looking to pick up lacrosse for the first time, the idea can be equal parts exciting and intimidating. But with the right gear, practice, and knowledge of the game, you’ll be cradling, passing, and scoring goals on the field in no time!

Lacrosse is played between two teams of 10 to 12 players each, with the goal of scoring more points than the other team. Teams use lacrosse sticks with netted heads to catch, carry, and pass a solid rubber ball down the field in an effort to shoot it into the opposing team’s goal. It’s a fast-paced game that requires coordination, speed, endurance and strategy.

When I first started playing lacrosse in high school, I was completely lost on the field. I had no idea where to stand on defense or how to properly throw the ball. But with the help of my coaches and teammates, I picked up the basics within a few weeks. Here are some of the key things I learned as a beginner that helped me become a better player:

First, having the right gear makes all the difference. A tight-strung stick will make catching and throwing very difficult. Plastic goggles help protect your eyes from errant balls, while a mouthguard prevents tooth damage from accidental checks. Padded gloves provide grip and protect your hands when cradling the ball. Cleats help maintain traction for quick cuts and starts. Don’t skimp on quality gear – it will make you feel more protected and confident as you learn.

Second, practice the fundamental skills like cradling, passing, catching and shooting as much as possible. Cradling means holding the ball securely in the pocket of the stick head by moving it from side to side. This takes coordination and wrist strength, which will improve with time. Quick sticks passes across short distances help improve hand-eye coordination and timing. Work on catching passes cleanly by giving with the ball as it hits the pocket. For shooting, flick your wrists and follow through towards the goal.

Third, spend time understanding basic game strategy. On defense, stay between your opponent and the goal at all times. Keep your stick in their hands to disrupt passing lanes. On offense, move constantly to create open passing lanes for teammates. Set picks like in basketball to clear space for the ball carrier. Draw defenders away from the crease to allow cutters near the goal.

Fourth, don’t underestimate the importance of footwork. Quick changes in speed and direction are essential in lacrosse. Work on side shuffles, back pedaling and jab steps to improve agility. Jump rope and do ladder drills to enhance foot speed. Strong footwork translates into better body position against defenders.

Fifth, study the rules until you understand things like offsides, fouls, penalty shots and proper field positioning. Knowing the rules prevents avoidable turnovers and penalties that hurt your team.

Sixth, don’t get discouraged! Lacrosse has a steep learning curve. You’ll make mistakes and struggle at times, especially playing against more experienced girls. But with hard work and persistence, your skills and confidence will grow exponentially over your first season. Stay positive and keep working hard.

Seventh, lean on your coaches and veteran teammates for tips and advice. Ask them to show you proper technique for passing, catching, shooting, etc. Ask questions about positioning. Take their constructive criticism to heart. More experienced players can fast-track your development.

Eighth, watch lacrosse videos and college games online to learn new skills. Seeing different techniques and strategies used in games will expand your knowledge faster.

Ninth, play wall ball regularly to hone your stick skills. Throw passes against a brick or concrete wall and work on cleanly catching the rebound. Do this for 15-20 minutes daily.

Tenth, focus on fitness outside of practice to improve stamina. Lacrosse is exhausting! Do sprints, distance running, and agility drills to build fitness. Strong legs and core are key.

Playing lacrosse for the first time can seem daunting, but with the proper gear, training, and mentality it becomes an incredibly fun and rewarding sport. Follow these tips and enjoy growing your skills throughout your first season. The friends, fitness, and satisfaction of scoring your first goal will make all the effort worthwhile. Stick with it!

Essential Gear to Get Started

Listen up ladies – are you ready to dominate the lacrosse field? I’m here to give you the inside scoop on all the essential gear you need to get started as a beginner. Gear up properly and you’ll be cradling and shooting goals in no time!

Let’s start with the absolute necessities. You gotta have a stick, obviously! Lacrosse sticks are specially designed with a narrow pocket to cradle and carry the ball. For beginners, I recommend a composite stick with a wider head to help you scoop up ground balls more easily. Metal sticks are lighter but can really sting your hands when catching passes, so steer clear of those as a newbie. Stringing is also key – a soft mesh pocket with some give will make controlling the ball much easier.

Next up is goggles. I cannot stress enough how important eye protection is in this sport! A small rubber ball flying at your face is no joke. Look for goggles with a wraparound style that will shield your eyes from all angles. They should have good ventilation so they don’t fog up. Make sure you find a comfortable, snug fit that stays on your face – you don’t wanna be adjusting them mid-game.

You’ll need gloves too. Lacrosse gloves protect your hands when cradling and catching passes, and provide extra grip on your stick. Go for a lightweight glove with decent padding on the back of the hand. Fingers should be left uncovered for flexibility. Try out a few different sizes and brands to find the right fit.

Now for the optional extras: mouthguards are always a smart idea for any contact sport. Get a custom molded one for the best protection and comfort. Soft ball lacrosse cleats give your feet traction for quick cuts, stops and direction changes on the field. For apparel, women’s lacrosse requires protective eyewear and mouthguards, along with shirts and kilts/shorts. Compression shorts with built-in padding are nice for sliding.

But hold up, don’t step foot on the field without the basics! Arm pads, shoulder pads and a helmet certified for women’s lacrosse are absolute must-haves for safety. Newer players should opt for more padding to prevent bruising as you learn proper body positioning. Make sure your helmet fits snugly and that the chin strap is tight enough.

Now for the fun part – lacrosse bags! Find a bag with enough room to hold all your gear. Backpack styles are great for easy transport. Look for ventilated pockets to keep sweaty pads separate from other gear. Some bags even have spots to attach your stick. Add some cute keychains too for style points!

Alright, with all the proper gear you’ll be looking like a true lax girl in no time! But wait, equipment can’t win games on its own. You also need to learn fundamental skills and rules to really dominate on the field. Here are 15 must-know tips for lacrosse newbies:

1. Get a feel for properly cradling the ball in your stick. Keep elbows tight and hands close together for control.
2. Work on passing and catching. Start slow, focusing on technique. Increase speed once your hands get used to the stick.
3. Practice scooping ground balls. Bend knees, point stick down, and rake back in one swift motion.
4. Master stick checking basics. Use brief, controlled swipes to dislodge the ball from opponents’ sticks.
5. Develop solid footwork. Quick changes of direction are key in lacrosse. Do agility ladder drills to improve.
6. Learn proper shooting mechanics. Cradle high, transfer hand position, step towards goal, and follow through.
7. Work on your conditioning. Lacrosse requires tons of running, so build up speed and endurance.
8. Improve hand-eye coordination through wall ball. Master catching after ricochets or drops.
9. Get a feel for cutting and rolling off picks. Watch teammates and react to openings on the field.
10. Know basic lacrosse rules like draw controls, fouls, offsides, etc.
11. Communicate on the field. Provide checks and reminders to teammates.
12. Learn defensive strategies like body position, zone coverage, double teams.
13. Develop your lacrosse IQ. Study common plays and situational tactics.
14. Watch lacrosse videos to learn from experienced players.
15. Have fun! Hard work is key, but maintaining joy and passion for the game matters too.

There you have it – a complete guide to getting game-ready as a new women’s lax player. Gear up with the essential equipment, practice fundamental skills relentlessly, and study the ins and outs of the game. Do this, and you’ll be cradling and scoring with the best of ’em in no time! The path to lacrosse stardom starts right here. Now get out there and dominate, girl!

Finding the Right Stick Based on Position

Hey ladies! Choosing the right lacrosse stick is crucial for excelling in your position on the field. The stick that works for a defender likely won’t cut it for a midfielder or attacker. I’m dishing all the details on how to pick the perfect stick based on the role you play.

First up, the defenders. Strong defense is critical in lacrosse, so you need a stick that can withstand checks from offensive players. As a defender, look for a stiff, durable head with a nice wide scoop. This will make picking up ground balls and intercepting passes much easier since you’ll be doing a lot of that. You also want more stiffness in the head to win those all-important draw controls.

For midfielders, you need a stick that balances both offensive and defensive capabilities. Look for a mid-range stiffness that isn’t too rigid but still maintains good structure. The head shape should be moderately wide to support both carrying and passing/shooting. Midfielders run more than any other position, so make sure your stick is lightweight too!

Now for attackers – your priority is scoring goals! Look for lacrosse sticks with soft, very flexible heads. These will have extra hold and improved ball control to really cradle and finesse your shots. A narrow diamond shape is ideal for quick stick passes and sniper shots on goal. Don’t worry as much about durability since you’ll be less involved in the physical scrums.

Goalies also have unique needs when picking lacrosse sticks. You need excellent ball control to make saves, so a bigger head with a deep pocket is ideal. Look for a flatter scoop and stiffer construction to block and clear the ball with authority. Gravity feeds the ball right into your stick, letting you outlet passes quickly after saves.

Beyond position, there are some general stick specs to keep in mind. Lighter sticks around 115-135 grams are much easier to handle compared to heavy 200 gram tank sticks. They just don’t fatigue your arms as quickly. Stick materials matter too – composite sticks will be the most durable while metal alloy sticks are exceptionally lightweight.

Stringing is massively important! Beginners should opt for a pre-strung stick with a basic soft mesh pocket. As you advance, you can customize stringing based on preference. Pockets should be strung tighter at the top, then gradually looser towards the bottom. This improves overall ball control during cradling.

Stick lengths vary too. Attackers who need maximum finesse tend to prefer shorter sticks around 30-35 inches. Defenders who care more about reach than handling often go longer around 36-39 inches. Midfielders stick to the middle ground around 34-36 inches since you play both offense and defense.

Looking to really dominate? Consider carrying multiple lacrosse sticks – one for offense, one for defense. Many elite players keep two sticks in their bags to perfectly match their needs in any situation. Customize both sticks’ heads, pocket styles, weights and lengths without compromise.

While your stick is super important, you can’t neglect the other facets of your game. To become a truly well-rounded player, keep these 15 must-know tips in mind:

1. Work intensely on stick skills like cradling, catching, scooping.
2. Improve footwork and conditioning to outrun opponents.
3. Practice shooting accuracy to become a scoring threat.
4. Master checking skills to force turnovers.
5. Develop field awareness and lacrosse IQ.
6. Perfect passing techniques for crisp ball movement.
7. Get defensive positioning down pat.
8. Understand offensive sets and partner passing plays.
9. Perform drills to increase hand speed and reaction time.
10. Watch film and learn from elite offensive and defensive players.
11. Do off-ball work like cutting and screening.
12. Communicate constantly through verbal checks and switches.
13. Master draw controls to gain early possession.
14. Simulate game situations rather than only drills.
15. Commit fully – work year-round to build skills!

There you have it, my complete guide to choosing the perfect lacrosse stick and becoming a well-rounded player. Midfielders, attackers, defenders and goalies all need sticks tailored specifically to their positions and style of play. Find the right stick for YOU, keep grinding on your skills, and watch your game rise to the next level. Get ready to step on the field and start dominating with your dialed-in lacrosse stick!
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Importance of a Properly Strung Stick

Listen up lacrosse girls! Having a properly strung stick is absolutely crucial for your handling, passing, catching and shooting game. Put in the time to string your head just right, and I promise your skills will improve big time. Let me break down exactly why precision stringing matters so much!

First and foremost, optimal stringing gives you better overall ball control. When the pocket is strung just right, the ball will sit snugly in the sweet spot, allowing you to cradle with minimal effort. If the pocket is too loose or too tight, you’ll be fighting the ball constantly. Proper stringing leads to smooth, seamless cradling for moving the ball downfield.

Precise stringing also helps accuracy on passes, shots and clears. When you have total control over the ball, you can place it exactly where you want – hitting teammates perfectly in stride, sniping corners on shots, or clearing to open space downfield. A poorly strung pocket leads to wobbly, unpredictable ball flight.

How about catching? Optimal stringing gives you a wider margin of error for snagging passes and ground balls. With a nicely broken-in pocket, you can absorb off-target throws or pick up bad hops cleanly. When the pocket is too stiff, you’ll bobble more catches and constantly be dropping balls.

Quick sticks and fast release passes also require attention to detail with stringing. You want the ball to come out of the head with minimal catching or cradling first. Tighten up the channel and top strings so the ball releases lightning quick on quick sticks. Loosen the lower sidewall strings slightly for instant passes.

Let’s talk shooting too. To absolutely rip draw-dropping goals, you need a pocket that adds velocity and control to your shot. A nice mid-high pocket pocket optimizes hold time as you wind up, then clean release and accuracy as you shoot. Dial in your pocket, then watch your shots break 90 MPH!

As you can see, precision stringing enhances every key skill in lacrosse. Here are some top stringing tips for beginners looking to optimize their pockets:

• Gradually increase interlock from top to bottom
• Weave and knot the shooting strings cleanly
• Set a mid-high pocket depth for versatility
• Customize stringing for your position needs
• Get meshes, leathers and synthetics restrung regularly
• Match pocket to your stick handling preferences
• Focus on diamond pattern stringing for optimal ball control
• Use a master stringer if you’re unsure of how to string

While stringing is super important, you can’t forget the rest of your game. Here are 15 must-know tips for taking your play to the next level:

1. Practice stick skills like cradling, scooping, catching every day
2. Develop field vision by scanning before receiving passes
3. Improve shooting power and accuracy with repetitive shooting
4. Work on sprints, change of direction, and conditioning to gain quickness
5. Get checked often to learn how to absorb contact
6. Watch film on elite offensive and defensive players
7. Master 1v1 moves like rolls, jukes and fakes
8. Practice draw controls to gain possession
9. Do footwork drills like ladder drills to tighten handles
10. Communicate with teammates through voice checks and commands
11. Simulate game situations instead of only drills
12. Learn rules of the game so you don’t commit fouls
13. Perfect defensive positioning and stick checks
14. Develop chemistry and cohesion by playing with teammates
15. Have fun! The enjoyment will keep you motivated to improve.

Follow these tips, get your stick stringing on point, and watch your lacrosse skills reach new heights. Precise pocket stringing optimizes control, accuracy, power and handling. Take the time to dial in your pockets for maximum performance. I’m looking forward to seeing y’all out there stringing and scoring soon!
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Must-Have Protective Equipment for Girls Playing Lacrosse

So your daughter wants to start playing lacrosse, but you have no idea where to begin when it comes to getting the right protective gear. Don’t worry, we’ve got you covered! Here’s a rundown of the absolute must-have pieces of equipment for girls new to lacrosse so she can play it safe out on the field.

Helmet

A helmet is hands-down the most important piece of protective gear in girls’ lacrosse. All field players are required to wear a NOCSAE-certified lacrosse helmet with a facemask. This will help protect your daughter’s head and face from errant sticks and balls during gameplay. Look for a helmet with ample coverage over the temples, back of the head, and chin when fitted properly. Make sure the chin strap can be adjusted so it’s snug against the chin. The helmet should sit level on her head and not rock back and forth.

Mouthguard

A mouthguard is also mandatory equipment for girls’ lacrosse. Getting hit in the mouth with a ball or stick could cause serious dental injuries. A mouthguard helps absorb impact and protect her teeth. You can choose between a basic boil-and-bite mouthguard that molds to her teeth when heated or a custom-fitted mouthguard made by a dentist. Make sure your daughter keeps her mouthguard on hand during practice and games so she doesn’t try playing without one.

Eye Protection

Getting poked in the eye is a common lacrosse injury, so make sure your girl has suitable eye protection. Many lacrosse goggles wrap around the eyes like sunglasses and have cushioning along the edges. Others resemble hockey visors and shield the eyes from above. Work with your daughter to find eye protection that fits comfortably but snugly and allows for adequate peripheral vision.

Gloves

Lacrosse gloves help protect hands and wrists from injury. They have thick padding across the back of the hand and along the thumb to shield from checks. Fingers are left uncovered to allow for good stick control. Look for gloves with durable leather or synthetic palms for gripping the stick. Make sure there are no gaps between the glove and forearm pad when she has them on.

Elbow Pads

Elbow pads safeguard a girl’s elbows as she cradles the stick and during contact. Pads should have soft padding or foam on the inside with a hard plastic shell on the outside. Proper lacrosse elbow pads will overlap slightly with the shoulder pads and provide full coverage when the arm is extended. For the right fit, your daughter should be able to bend her elbow comfortably while the pad stays centered on the joint.

Shoulder Pads

Shoulder pads help cushion the upper body from checks. For girls’ lacrosse, look for lightweight, low-profile pads that won’t restrict arm movement. The padding across the shoulders and chest should be firm but not overly bulky. Make sure the shoulder caps extend far enough out over the shoulders for protection. Straps should crisscross in the back and be adjustable for a snug, bounce-free fit.

Cleats

Lacrosse cleats are essential for traction and quick cuts on the field. Cleats have spikes or studs on the soles to grip the ground. Make sure your daughter’s lacrosse cleats fit snugly but are not too tight. About a thumb’s width between the toes and end of the shoe is ideal. The ankle collar should grip her ankle securely so the foot doesn’t slide around inside. Look for sturdy, supportive midsoles and shock-absorbing cushioning too.

Goalie Gear

If your daughter wants to play goalie, she’ll need some additional protective equipment. Goalies wear padded shorts or a pelvic protector underneath their kilt or shorts along with shin guards for leg protection. Chest protectors cushion the torso, and throat protectors guard the neck region. Most goalies also don specialized goalie gloves with extra padding across the fingers and backs of the hands.

Stick

No lacrosse gear bag is complete without a stick! For beginners, an offset or hybrid head is a good choice since it’s a nice mix of catch and throw abilities. The head should be strung tightly enough to cradle and pass smoothly but loosely enough for good ball retention. The stick’s pocket should sit about 2-2.5 inches from the bottom of the head when at rest. Handle length depends on your daughter’s height – between 35-43 inches is standard for youth players. Work with your local lacrosse retailer to help select the right stick for your girl’s position and skill level.

Goggles

Lacrosse goggles are a must for eye protection. Girl’s lacrosse rules make goggles mandatory for all field players. Goggles shield the eyes from loose balls, swinging sticks, and hard checks. Look for lacrosse goggles with adequate cushioning and a secure, comfortable fit that won’t shift around. They should have enough ventilation to resist fogging too. Make sure your daughter’s goggles allow for adequate peripheral vision so she can see around the edges.

Arm Pads

Arm pads provide extra protection for beginners learning proper checking techniques. They slip over the arm between the elbow and shoulder pads. Lacrosse arm pads have lightweight, low-profile padding that allows for mobility. Some are sleeve-style while others feature removable pads held by compression sleeves. Get your daughter’s input to find lacrosse arm pads with the right amount of coverage and comfort for her style of play.

Mouthpiece

A mouthguard is mandatory protective gear in girls’ lacrosse and for good reason – it helps prevent serious dental injuries. Mouthguards cushion direct blows to the teeth and jaws from sticks, balls, and even heads in collision. There are a few options when it comes to mouthguards. Boil-and-bite mouthguards mold to the teeth once heated and chewed on. Custom mouthguards made by a dentist offer the most precise fit. Make sure your daughter has her mouthguard at every practice and game!

Safety should always come first when selecting lacrosse gear for your daughter. With the right protective equipment, she can reap the benefits of this fun, fast-paced sport without undue risk. Don’t cut corners on the quality of her helmet, pads, goggles, gloves, and other essential gear. Take the time to ensure everything fits properly and allows for good mobility too. If you have any concerns, ask her coach for specific recommendations for a rookie girl’s lacrosse player. With the proper protective gear, your girl will build confidence and be ready to give it her all on the field!

Mastering Fundamental Stick Skills

For girls looking to take up lacrosse for the first time, mastering the fundamental stick skills is essential. Lacrosse is fast-paced and dynamic, requiring players to cradle, catch, pass, and shoot the ball with precision. While it may seem intimidating at first, consistent practice will lead to vast improvement over time. Here are 15 must-know tips to help novice girl lacrosse players develop solid fundamental stick skills.

1. Get the right stick

Having a stick suited for your size and position is crucial. Attack players generally use a shorter stick for tighter stick handling while defenders use a longer stick to gain greater checking range. As a beginner, start with a stick based on your height and then adjust as you settle into a position. A poorly suited stick will make skills much harder to pick up.

2. Holding the stick properly

Properly holding the stick establishes the foundation for all other skills. Grip the stick with your dominant hand at the bottom and non-dominant hand about halfway up the shaft. Hands should be shoulder-width apart. Keep a relaxed but firm grip to control the stick smoothly. Improper hand placement can hinder mobility.

3. Cradling frequently

Cradling means moving the stick in an upside-down “U” motion to keep the ball settled in the pocket. Players should cradle constantly when carrying the ball to prevent it from dislodging. Start practicing cradling without a ball first to get the motions down. Cradling becomes second nature over time.

4. Scooping ground balls

Gaining possession off ground balls is a critical skill. Bend knees and back, keep stick parallel to the ground, then roll your wrists forward as the stick head contacts the ball to lift and cradle in one fluid motion. Don’t try stabbing down at the ball. Scooping takes practice, but mastery will give a huge competitive edge.

5. Catching passes

Receiving passes is integral for ball movement. Extend the stick in front of you and watch the ball into the pocket’s sweet spot just below the head. Cradle immediately after catching to secure possession and protect against checks. Work on catching passes coming from different angles and speeds.

6. Throwing techniques

Mastering different pass types expands passing options. Overhand and sidearm passes provide speed and distance while underhand tosses are better for short range. Step towards target, push hands forward and twist at hips. Follow through fully and snap wrists for added velocity. Thumb on top, don’t grip too tight. Passing precision develops over time.

7. Shooting overhand and sidearm

Shooting overhand and sidearm are two go-to shot types. Transfer weight from back to front foot during overhand shots for power. Sidearm shots generate velocity from sweeping stick across the body. Point non-dominant elbow up and follow through fully. Always target top corners of the goal. Power and accuracy come with practice.

8. Faking out defenders

Fakes are used to momentarily disorient defenders. Shoulder and head fakes add unpredictability to your movement. During cradling, act like you’re switching hands then quickly revert back. Quick stick fakes during passing or shooting can also throw off defenses. Explosiveness is key when selling fakes.

9. Protecting against checks

Checking is used to dislodge the ball, so learning to withstand checks is vital. Keep knees bent and cradle close to body when expecting contact. Spin away from pressure and cradle hard across the body.conditioning arms helps secure the ball againstChecks. Staying centered lowers chances of losing possession.

10. Developing both hands

Dominant hand skills are not enough. Work non-dominant hand just as much, especially cradling and catching. Devote entire practice sessions to non-dominant hand. It will feel unnatural at first but becomes easier over time. Having competent stick skills in both hands makes you a versatile threat.

11. Playing wall ball

Wall ball develops stick skills like cradling, catching, and passing. Stand 3-5 yards from a wall and throw, working on repeating certain actions like quick sticks against the wall. Vary throws high, low, left, and right. Wall ball builds handling without needing another player.

12. Stick protection during defense

Protecting your stick when being defended is critical for ball retention. Rotate body and stick away from defender, keeping elbow tucked in. Use free hand to shield stick if needed. Stay low in athletic stance and cradle hard. Skilled stick protection minimizes turnovers.

13. Moving with the ball

Mobility while cradling is imperative during play. Run at 75% speed focusing on pushing stick out in front as you move. Drive through cradling motion using core and shoulder rotation. Conditioning yourself to move smoothly while cradling improves on-field stick handling.

14. Dodging past defenders

Dodging involves using quick footwork and stick fakes to maneuver past defenders. Plant hard off lead foot and roll hips and shoulders downhill as you drive forward. Keep knees bent and sell fakes. Changing speed and developing agility helps in dodging situations.

15. Stickwork drills and conditioning

Drills improve weaknesses and ingrain proper technique. Incorporate affirming drills, obstacle courses, passing routines, and agility work. Perform drills with pace and intensity. Combine coordinated stickwork with cardiovascular conditioning for best results. Mastering fundamentals takes dedicated practice over time.

Developing a command of stick skills lays the foundation for excelling at girls’ lacrosse. Consistently applying these fundamental concepts and techniques through solitary practice, drills, wall ball, and scrimmages will lead to noticeable improvement over your first season. Keep putting in the work, and your stick abilities will be unmatched in no time.

Throwing, Catching and Cradling Techniques

So you’ve decided to give lacrosse a try! As a newcomer to this fast-paced and exciting sport, there are some key skills you’ll need to learn and practice as you get started. Here are 15 must-know tips to help you succeed as a beginner in girls’ lacrosse.

1. Get the right equipment

Having a properly fitted stick, mouthguard, goggles and pads will make a big difference in your ability to develop skills and enjoy playing lacrosse. Visit your local sporting goods store and ask for help getting set up with gear made specifically for girls’ youth or high school lacrosse. Don’t try to make do with hand-me-down boys’ equipment – you’ll enjoy the game much more with a stick and pads designed for a girl’s frame.

2. Learn proper cradling

Cradling is one of the core skills in lacrosse, and involves moving the stick in a constant motion to maintain control of the ball. Practice cradling without a ball first, keeping your top hand loose while your bottom hand provides power. Developing an effective cradling motion takes time and repetition, so try cradling while doing other activities to ingrain it.

3. Perfect your throwing technique

A good lacrosse pass requires using your whole body, not just your arms. Stand sideways with your non-throwing shoulder pointed towards your target. Step towards the target as you throw by rotating your hips and shifting your weight. Follow through with your stick towards the target after releasing the ball. Throwing with control takes lots of practice, so find a brick wall to throw against for hours of passing practice.

4. Work on catching cleanly

Catching lacrosse passes takes quick hands and focus. Keep your eyes on the ball and your hand positioned in front of your face, with your thumb pointed down towards the ground. Scoop through the ball and absorb the force by moving the head of the stick back slightly upon catching. Practice catching clean passes as well as bouncing and errant throws.

5. Know the rules

While girls’ and boys’ lacrosse share general concepts, the rules have some important differences, like no body checking in the girls’ game. Study up on rules for checking, draws, penalty calls and other facets so you can play smart. Attend a girls’ game in person or online to see proper technique and positioning in action.

6. Learn stick protection

Keeping possession of the ball is critical in lacrosse, so stick protection skills are essential. Cradle with the stick close to your body on the run and keep your stick hand high when being checked by defenders. Practice poke checks and body positioning to shield the ball.

7. Move your feet

Quick changes of speed and direction are hugely important in lacrosse. Even if you have great stick skills, you need to move your feet efficiently with sharp cuts, decelerations and accelerations. Do ladder drills, shuttle runs and sprints to develop fast footwork.

8. Develop field awareness

Having your head on a swivel is key in lacrosse. Scan the field constantly to see the positions of your teammates, opponents, and the goal. Work on your peripheral vision so you can react quickly. Communication with teammates also improves field awareness.

9. Accelerate and decelerate

Pace and speed changes give you an advantage on the field. Practice sprinting from a standing start to work on explosiveness. Do deceleration drills by running hard then stopping sharply and changing direction. Developing acceleration and deceleration skills will make you harder to defend.

10. Master stick checks

Checking opponents’ sticks is a vital defensive skill. Keep your eyes on the ball to time poke and slap checks properly. Use controlled but firm checks to dislodge the ball. Work on checking high, low, and mid-level on the stick.

11. Shoot with power and precision

Shooting requires full-body power along with stick skills. Step toward the target, rotate your hips and upper body, and follow through towards the goal. Aim for corners of the goal for the best scoring chances. Work on bounce shots, sidearm shots, and overhand shots.

12. Develop your off hand

Don’t neglect your off or “weak” hand! You’ll become a much better all-around player if you can catch, cradle, scoop and pass effectively with both hands. Do drills using only your off hand to force yourself to improve.

13. Practice dodging

Dodging past defenders is a thrill once you get the hang of it. Use speed changes, head fakes, precise footwork and crossover steps to dodge effectively. Practice dodging drills like the star drill to develop this key attacking skill.

14. Increase lacrosse IQ

Knowing offensive and defensive tactics, player positioning, and situational strategies will accelerate your learning curve. Study basic team concepts, talk lacrosse with teammates, and understand your role on the field. Lacrosse sense develops over time.

15. Have fun!

Lacrosse is an awesome sport, so remember to enjoy the experience as a beginner, especially in your first season. Don’t get too frustrated with mistakes. The skills will come with practice, passion and perseverance. Appreciate the friendships, fitness and fun that lacrosse provides.

Learning totally new sports skills presents challenges but also major rewards. With the right gear, technique, training and positive attitude, you’ll be cradling, scooping, catching, passing and shooting goals like a seasoned lacrosse player before you know it. Stick with it and enjoy the journey as a new girl’s lacrosse player.

Developing Strong Footwork and Dodging Moves

As a newcomer to girls’ lacrosse, you’re about to discover just how fast-paced and dynamic this sport can be. Lacrosse requires top-notch stick skills, but footwork and dodging abilities are equally important for success on the field. Use these 15 must-know tips to master footwork and dodging as you get started playing girls’ lacrosse.

1. Do ladder drills

Ladder drills are essential for developing quick, precise footwork. Set up a ladder on the ground and continually run through it, focusing on quick foot movements like short hops and lateral shuffles. Keep your head up and stick handled while moving through the ladder.

2. Strengthen your legs

Strong legs provide the power for good footwork. Do squats, lunges and plyometrics to build strength. Do calf raises and ankle exercises to support quick changes in speed and direction. Yoga also improves flexibility and balance.

3. Use cones for drills

Setting up a series of cones lets you practice specific footwork skills. Try zigzag runs by cutting quickly from cone to cone, or set up cones for shuttle runs to work on deceleration and acceleration.

4. Master crossover steps

The crossover is vital for dodging past defenders in lacrosse. Plant your front foot and push off it to propel your back foot over in front for a quick change of direction. Practice crossovers moving both left and right.

5. Develop your first step

An explosive first step gives you an instant edge on defenders. Build powerful starts from a standing position for attacking runs. Work on varying the speed and angle of your first step to keep defenders guessing.

6. Do the star drill

The star drill combines footwork and dodging with rapid changes of direction. Place 4 cones in a box shape. Start at one cone, then sprint to each cone in succession, cutting sharply at each turn.

7. Run sprints

Regular sprint sessions improve your straight-ahead speed and explosiveness. Run 30-60 yard sprints at max effort, fully recovering between sprints. Sprints help you break away on fast breaks.

8. Try cariocas

Cariocas build lateral speed and agility. Do these dynamic moves sideways by crossing your front foot over your back foot. Maintain a low athletic stance while cariocaing both left and right.

9. Jump rope

Jumping rope boosts foot speed and coordination. Alternate between double and single leg hops to improve balance. Try crossover and criss-cross motions to work on foot dexterity.

10. Take dance or plyo classes

Alternative training like dance and plyometrics develops elite footwork skills. Hip hop dance improves coordination. Plyo workouts build explosive power for dodging.

11. Analyze pro players

Study footage of advanced players to learn proper dodging technique. Take note of how they use footwork, head fakes, body leans and stick skills to fake out defenders.

12. Play 1 on 1

Practice dodging against a single defender in confined space to sharpen your skills under pressure. Learning to dodge past a live defender takes time and experience.

13. Develop change of pace skills

Varying your speed is huge for dodging success. Accelerate then slow down quickly to throw defenders off balance. Practice starting and stopping fast.

14. Watch your shoulders

Where your shoulders point, your feet will follow. Use shoulder fakes and movements to maneuver in different directions during dodging runs.

15. Believe in your abilities

Confidence in your footwork makes you harder to stop. Visualize yourself excelling at footwork drills and dodging past defenders. Stay positive through early struggles.

Dodging past defenders and making decisive cuts takes next-level footwork. But like any skill, you can develop your speed, quickness and coordination through intelligent training. Follow these tips and put in the practice time, and you’ll be an elite dodger before you know it.

Learning Defensive Positioning and Checking

If you’re a girl looking to get into lacrosse for the first time, learning defensive skills like positioning and checking can be intimidating. But mastering these fundamental abilities is crucial for successful defensive play. Here are 15 tips to help you learn proper defensive techniques as a beginner.

1. Stance

An athletic stance is the foundation of solid defensive play. Stand with feet shoulder-width apart, knees bent, back straight, head up. This balanced position allows you to move laterally and pivot quickly while guarding an opponent. Checking or poke checking from an athletic stance helps you reach your stick further and retain balance.

2. Footwork

Quick footwork is essential for keeping up with offensive players. Practice shuffling from side to side and backpedaling quickly. Move on the balls of your feet to change direction rapidly. Work on sprinting forward and back for intercepting passes. Strong footwork skills will allow you to shadow opponents anywhere on the field.

3. Positioning

Positioning between the opponent and the goal is a fundamental rule of defense. Force offensive players away from the middle by angling your body. Keep yourself between the ball carrier and the cage. Don’t get beat on the inside shoulder. Maintain tight positioning and proximity to prevent easy shots.

4. Communication

Constant communication with teammates is vital in lacrosse. Talk to your defenders about marks, screens, and slides. Call out danger when you’re beat to get backup. Give shot warnings when an opponent is free near the crease. Loud, clear communication improves overall team defense.

5. Seeing the Field

Keep your head on a swivel to see the entire field while defending. Watch the ball at all times but frequently scan for open cutters ready for a pass. Identify situations like screens or picks that require switching marks. Awareness of the full play helps prevent goals.

6. Angle of Approach

Approach ball carriers at an angle to force them away from the center of the field. Don’t charge straight at them for easy dodges. Guide players out toward the sidelines where the defense has help. Funneling offensive players to the outside improves containment.

7. Stick Positioning

Keep your stick in the passing lanes when playing defense. A low stick position knocks down feeds and shots. Playing the wood of an opponent’s stick limits their control and movement. Proper stick positioning allows you to intercept errant passes.

8. Checking Technique

When going for checks, keep both hands on your stick for control. Swing through the midsection of the opponent’s stick at a downward 45-degree angle. Follow through completely for an effective controlled check. Legal stick checks dislodge balls for turnovers.

9. Poke Checking

Poke checks grab possession of ground balls. Hold one hand high on your shaft and the other about two-thirds down. Keep your top elbow high and pointed away as you check down through your opponent’s stick in a punching motion to pop the ball free.

10. Boxing Out

Boxing out opponents during ground ball battles helps gain possession. Use your body to establish inside position between a loose ball and your opponent. Block them with your rear end as you scoop. Clearing space for clean possessions generates transition chances.

11. Defending Cutters

When guarding cutters without the ball, body up with a low athletic stance. See the field and call out picks or screens. Maintain goal-side positioning to prevent uncontested catches. Seamless cuts require proactive denial defense.

12. Defending Screens

Communicate and switch marks against offensive screening actions. Don’t try to fight through picks and get caught in illegal contact. Call out “Switch!” and trade checks. Smooth defender switches prevent players from getting open.

13. Defending the Crease

Marking crease attackers requires maximizing stick positioning to block passes and shots. Front the opponent and play their hands. Check low sticks when they try to roll or seal. Keeping the crease clear helps prevent high percentage shots.

14. Defense Off Ball

Play aggressive denial defense when guarding a non-ball carrier. Overplay passing lanes to intercept feeds. Double team if your matchup cuts close to goal. Head on a swivel to prevent backdoor cuts. Smothering off-ball defense limits scoring chances.

15. Sliding for Backup

Timely slides provide defensive help when your teammate is beat. Approach from the front or side at a 45-degree angle. Keep your stick in the passing lane as you approach the ball carrier, then double team. Smart slides prevent quick passes inside for scores.

With an athletic balanced stance, quick footwork, strong positioning, constant communication and smart stick checks, you’ll be playing shutdown lacrosse defense in no time. Mastering these fundamental skills takes practice, so keep working hard. Proper techniques will make you a key contributor on the defensive end.

Goalie Gear and Tactics to Stop Shots

As a newcomer to girls’ lacrosse, learning how to excel as a goalie can be daunting. Mastering the right protective gear along with proper form and positioning is key. Implement these tips to give yourself the best chance of stopping shots and dominating between the pipes.

1. Goalie Equipment

The goalie gear you choose is crucial, so invest in high-quality, well-fitting equipment. Pick a helmet designed specifically for women’s lacrosse with full cage protection. Chest and arm pads should have thick foam padding. Get thick gloves for stopping powerful shots. A mouthguard protects your teeth and jaws from balls and sticks. Invest in a high-performing goalie stick, up to 52 inches long for maximum reach.

2. Stance

Utilize an athletic ready stance, feet shoulder-width apart and knees bent. Hold your stick with hands wide apart and the head at chest level. Weight slightly forward on the balls of your feet for quick reactions. Keep your eyes focused above the stick to track shots.

3. Angle Play

Cut down shooting angles by positioning yourself halfway between the ball and the post when the ball is above goal line extended. When the ball is behind goal line extended, hug the post nearest the ball. Minimizing visible net reduces goals.

4. Recovery

Rebound control allows you to pounce on saves and clear the ball quickly. Use your body and stick to direct saves outward and away from the crease. After saves, scramble back to the center of the goal for the next shot.

5. Tracking

Keep your eyes locked on the ball from the shooter’s stick through the entire release. Watching the ball’s trajectory let’s you anticipate where it will end up. Never take your eye off the ball, even during recovery.

6. Footwork

Quick lateral movement and explosive pushes allow you to extend your coverage and cut down angles. Practice side shuffling and drop stepping to either post. Fast footwork lets you track and meet shots anywhere in your arc.

7. Stick Positioning

Hold your stick high to take away high shots. Keep it angled slightly forward to block bounce shots. For low shots, rotate your stick down and outward at about a 45 degree angle. Meeting shots early increases control.

8. Hand Position

Top hand grips the shaft just below the head, providing stick control. Bottom hand slides about halfway down the shaft for power. Keep thumbs pressed along the shaft and pointer fingers raised for snap saves. Hands work in tandem for solid structure.

9. Saving High Shots

Raise your stick vertically as shots approach your upper quadrants. Extend your arm fully and tilt your head back to maximize coverage against high releases. Absorb the ball’s momentum with a slight flexing motion.

10. Saving Low Shots

Drop into a slight squat, rotating your stick horizontally as low shots come in. Use your bottom hand to lift and angle the butt end of your stick. Scoop through the ball and lift against the momentum. Meet low shots out front before they dive.

11. Saving Bounce Shots

charge out toward descending bounce shots. Angle your stick down and outward while leading with the butt end up. Use your body and stick to smother balls as they hit the turf. Cut down skip shot angles by getting out early.

12. Pass Interceptions

When opponents pass through the crease, explode outward with your stick to pick off feeds. Keep your stick in passing lanes and use quick footwork to close gaps. Picking off passes limits inside chances.

13. Ball Protection

Cradle into your body after saves to shield ground balls. Place your body between your stick and opponents when clearing. Run bent at the waist to protect your stick. Safe clearing maintains possession.

14. Communication

Bark out shot commands like “Shot right high!” to help your defenders. Call for picks against riding attackers. Direct teammates into open space for clearing outlets. Vocal presence organizes your defense.

15. Mental Focus

Block out negative thoughts and nervous energy between the pipes. Visualize making big saves. Stay focused only on the next shot, not past mistakes. Meditative focus and muscle memory boost confidence and performance in the cage.

With an athletic ready stance, optimal angles, solid footwork, smart stick positioning and vocal leadership, you’ll be denying top shooters in no time. Mastering these goalie techniques requires hard work, but your perseverance will pay off. Implement these tips to become a difference-making netminder for your lacrosse squad.

Tactics for Midfield Transitions and Rides

As a new lacrosse player, learning how to effectively transition between offense and defense is key. Mastering transition tactics like outlet passes, clearing, and riding will make you a more complete midfielder. Use these tips to improve your transition game.

1. Offensive Outlets

When your team gains possession, immediately find an open teammate upfield to outlet to. Move to open space and call for the ball. Look over both shoulders for clears as you transition to offense. Hitting outlets quickly beats defenders downfield.

2. Defensive Recovery

Sprint back on defense each possession. Communicate matchups and marks as you recover. Find your check and staple yourself to their hip. Quickly settling into defensive positioning prevents easy transition goals.

3. Clearing Speed

Push the ball upfield hard when clearing after possessions. Outrun defenders before they have time to set up their ride. Maintain clearing angles that move away from pressure. Full-field explosiveness puts defenses on their heels.

4. Clearing Through Pressure

If the defense presses, focus on possessions over big clears. Move laterally and keep your stick protected. Call for picks and screens to shed defenders. Safe clears maintain offensive chances.

5. Field Awareness

Scan the full field when clearing to see all options and defenders. Identify where teammates are setting up the clear. Be aware of backside attackers looking to jump passing lanes. Smart decision-making fuels clean transitions.

6. Changing Direction

Sell clear attempts up one sideline before changing direction across the middle. Quick stick fakes and jab steps create separation from defenders. Sudden changes in clears keep the defense guessing.

7. Finding Open Space

When clearing, attack open grass away from defenders. Communicate with teammates to spread the defense and create wider lanes. Patient clears stretch out the defense for easy connections.

8. Protecting Your Stick

Cradle the ball high and close when clearing through pressure. Box out defenders by squaring up. Switch hands to keep your stick away from checks. Limit turnovers by securing possessions.

9. Quick Ball Movement

Once across midfield, move the ball decisively in the offensive zone. Quick accurate passing prevents the defense from recovering. Transition directly into the offense keeps them reeling.

10. Riding Technique

To execute effective ride pressure, sprint hard toward ball carriers at an angle. Approach from their blind side if possible. Get close but avoid unnecessary fouls. Smart rides limit clear options.

11. Force Direction

When riding, funnel clears to one sideline to trap ball carriers. Cut off lateral inside options and force long outside passes. Guiding clears out of the middle makes executions tougher.

12. Backside Help

Provide backside support on rides when the ball is below goal line extended. Collapse down early to intercept passes or double team. Prevent easy clears by shrinking the field.

13. Deny Cutters

On rides, identify potential clear outlets and deny these cutters space. Play their hands tightly and call out picks. Blanketing cutters eliminates easy outlets.

14. Aggressive Checking

Execute controlled swipes during rides to dislodge balls. Check sticks and gloves for loose balls below the chin. Create turnovers that lead to quick strike offense.

15. Communication

Constantly talk to teammates during clears and rides. Call out cuts, picks, and slides. Vocal coordination focuses pressure and limits miscues. Communicate to dominate transitions.

By mastering outlet passing, clearing tactics, and aggressive riding, you’ll become a complete two-way midfield threat. Smooth clean transitions generate more chances for your team. Implement these tips to improve your transitional play in the midfield.

Off-ball Movement to Get Open for Passes

As a newcomer to girls’ lacrosse, learning how to move without the ball is an essential skill. Implementing smart off-ball cuts, picks and screens opens up passing lanes for your team’s offense. Use these tips to master off-ball movement as a beginner.

1. Change of Speed

Accelerate and decelerate suddenly when making cuts to throw off defenders. Explode out of cuts then stop on a dime before changing direction. Keep defenders guessing by switching speeds.

2. Change of Direction

Execute sharp v-cuts, z-cuts and l-cuts to shake defenders. Plant your outside foot and cut back across your body. Quick pivots into cuts create momentary separation.

3. Give Targets

Present a target for passers by keeping your stick visible. Extend your stick toward the ball carrier as you cut to provide an outlet. Make it easy for initiators by giving them a clear target.

4. Cutting Angles

Make cuts along diagonal angles toward the ball carrier to improve passing lanes. Cutting on straight lines makes it easier for defenders to adjust. Angled cuts open bigger windows.

5. Read Defenders

Watch your defender’s hips and feet to get a jump on their positioning. If they cheat opposite the cut, plant and go the other way. Keep reading throughout cuts.

6. Change Levels

Incorporate high and low cuts to vary your movement.stay low coming out of cuts before rising up for passes. Sudden level changes provide windows against defenders.

7. Spread the Defense

Make cuts that shift the defense and stretch it out. Draw defenders away from congested areas to open cutspace for teammates. Pulling defenders creates passing lanes.

8. Screening

Set picks and screens for teammates cutting off-ball. Make legal contact with defenders to impede their movement. Create traffic for teammates to cut off of.

9. Seal Defenders

Use your body position to seal defenders from the play when setting off-ball screens. Box out the defense and establish inside leverage. Keep your feet wide and core low to maintain position.

10. Cut Timing

Time cuts so they culminate as the ball carrier is ready to pass. Start cuts early to build momentum. In sync cuts and passes keep the offense flowing.

11. Change Routines

Vary your cut patterns to avoid predictability. Defenders key on tendencies so mix up curve cuts, straight cuts and backcuts. Fresh looks keep the defense guessing.

12. Cut Intensity

Make every cut with maximum effort and intensity. Sudden explosive cuts build separation from defenders. Never jog through cuts. Full energy and urgency pays off.

13. Off-ball Communication

Talk to teammates about setting up cuts and screens. Coordinate movements to overload defenders in certain areas. Vocal coordination improves off-ball execution.

14. Moving Without

Keep moving and cutting even when you know you won’t get the ball. Draw defenders and distort positioning to open space for teammates. Constant motion stresses defenses.

15. Finishing Cuts

Complete off-ball cuts by immediately pivoting upfield after catches. Flow directly into the next offensive action. Precise finishing transitions stretches defenses.

With clever misdirection, reads, screens and timing, you’ll get open for passes anywhere on the field. Off-ball fundamentals require patience and practice. Implement these tips to create and exploit passing lanes for your offense.

Shooting Accurately Under Pressure

As a lacrosse beginner, developing your shooting skillset is crucial for offensive success. Learning to shoot accurately while under defensive pressure is a challenge but mastering it makes you a scoring threat. Use these tips to hone your shooting technique.

1. Shot Power

Generate maximum controlled power on shots by transferring energy from your lower body. Rotate your hips and core while stepping toward the target. Whip the stick head speed by snapping your wrists.

2. Shot Accuracy

Aim small for accuracy. Visualize shooting into the corners just above the goalie’s shoulders. Keep your head still and eyes focused on that spot throughout the release. Precise targeting boosts scoring.

3. Quick Stick

Work on immediately catching and shooting in one fluid motion. Develop quick reflexes to shoot right off passes without hesitation. Rapid shot releases prevent defenders from reacting.

4. Shot Selection

Know when to employ different types of shots. Use bounce shots against low goalie stances. Lob airborne shots over charge outs. Pick corners versus aggressive slide defenses. Shot versatility expands options.

5. Shooting Motion

Incorporate your entire body into the shooting motion. Step toward the target, rotate your core, and fully extend your arms. Fluid mechanics generate accuracy and velocity.

6. Hand Positioning

Proper hand placement creates optimal structure for shooting. Top hand near the head controls accuracy. Bottom hand halfway down the shaft enables power transmission. Keep pointer fingers raised off the shaft.

7. Follow Through

Maintain complete follow through on all shots, holding the finish toward your target. This ensures full energy transfer for power while maintaining accuracy. Follow through improves consistency.

8. Shot fakes

Sell shot fakes by utilizing the full shooting motion. Fakes draw reactions from defenders to open shooting lanes for quick sticks. Dynamic fakes add deception to your shooting skillset.

9. Shoot on the Run

Practice shooting in motion and at full speed. Master shooting while sprinting toward the cage. Shots on the run collapse defenses before they can react.

10. Different Angles

Vary shooting angles to diversify your scoring opportunities. Shoot while cutting across the crease, from behind the net, and on the invert. Unique angles prevent defenses from overplaying.

11. High Release

Elevate your release point by shooting overhand and from a higher elbow and shoulder position. High wrist snaps prevent goalies and defenders from blocking shots.

12. Shoot Under Pressure

Replicate shooting under intense pressure in practice. Have a defender lightly check your hands and stick to simulate rides. Challenge yourself with difficult shooting drills.

13. Mental Repetition

Visualize accurate shot sequences in your mind. See the ball hitting corners and hear the shooter call “Goal!” Mental imagery engrains technique and confidence.

14. Catch Shooting

Perfect seamlessly catching passes and shooting in one smooth motion. Work on sidearm catch shots and overhand snaps. Minimize windup for quick sticks under pressure.

15. Bounce Back Mentality

Don’t dwell on misses; immediately refocus for the next shot. Believe every shot will score and let go of mistakes. Consistent confidence and intensity boosts shooting performance.

With precision targeting, full motion follow-through, shot diversity and mental repetition, you’ll become a feared scorer, even against pressure defenses. Keep practicing under simulated game intensity. Mastering shooting leads to more goals and team success.

Improving Stamina and Agility for a Full Game

As a new girls’ lacrosse player, boosting your athletic endurance and agility is crucial. Lacrosse demands constant movement and quick changes for a full 60 minutes. Implementing smart training regimens enhances your physical abilities to impact games from start to finish. Use these tips to improve your stamina and agility.

1. Interval Training

Interval training mixes high intensity bursts with lower intensity active rest. Sprint 30 seconds then jog 60 seconds, repeating for 15-20 minutes. Intervals increase aerobic capacity and explosiveness.

2. Distance Running

Regular distance running builds a cardiovascular base. Gradually increase your long run duration from 30 minutes toward an hour. Aerobic endurance sustains energy and motor skills late in games.

3. Ladder Drills

Ladder footwork drills develop coordination and foot speed. Emphasize proper form and technique while increasing difficulty. Quick foot ladders translate into agile play.

4. Plyometrics

Explosive plyometric jumps enhance power and reactivity. Jump squats, box jumps, and lateral hops strengthen fast-twitch muscle fibers. Greater bounce quickens changes of direction.

5. Agility Cones

Set up agility cones for weaves, pivots, cuts and acceleration drills. Master proper body control through cones at game speed. Fluid cone running sharpens agile reactions.

6. Conditioning Circuits

Create circuits with sprints, slides, jumps and crawls for lacrosse conditioning. Minimize rest between diverse exercises to maintain elevated heart rate. Sport-specific circuits build fitness.

7. Yoga

Regular yoga helps flexibility, muscle control and focus. Moving through poses enhances balance, coordination and body control required in lacrosse. Yoga restores tight muscles.

8. Core Exercises

Strengthen your core with planks, crunches and rotational moves. A strong stable core enables powerful torso rotation when shooting, checking and clearing. Bolster your foundation.

9. Full Body Lifting

Squats, deadlifts and presses build lower and upper body strength to withstand contact. Balanced strength training prevents imbalances and injuries during games.

10. Quick Feet Drills

Set up stationary drills moving your feet as quickly as possible. Speed skaters, grapevine steps and lateral shuffle steps increase foot quickness for defense and dodging.

11. Change of Direction

Drills changing direction on a dime improve your ability to elude defenders. Shuttle runs, v-cuts and cariocas translate into crisper cuts on the field.

12. Defense Footwork

Shadow defender footwork like drop steps, lateral slides and backpedals. Defensive positioning requires reacting and recovering quickly for full possessions.

13. Heart Rate Training

Monitor training intensities using target heart rate zones. Push into higher zones for interval work then recover in lower zones. Optimizing heart rate guides fitness.

14. Proper Recovery

Recharge muscles with plenty of sleep, nutrition and low intensity active rest. Listen to sore muscles and adjust training accordingly. Rest allows adaptations to develop.

15. In-game Simulations

Mimic game intensity in practices, scrimmages and drills. Train as you play. Max intensity game simulations improve conditioning for the real thing.

With smart periodized training utilizing running, agility, strength and recovery, you’ll be able to impact games from the opening draw until the final whistle. Practice pushing your limits to expand them. Physical preparation creates complete lacrosse players.

Fostering Teamwork, Communication and Leadership

For newcomers to girls’ lacrosse, developing collaborative skills like teamwork, communication and leadership accelerates your learning curve and benefits the team. Implementing these tips will help you be a connector both on and off the field.

1. Shared Goals

Align your individual goals with the team’s collective goals. Focus on how your development and play contributes to overall success. Shared missions foster teamwork.

2. Trust and Chemistry

Build connections and trust with teammates off the field. Plan team dinners, study groups or community service projects. Tight-knit chemistry translates into seamless on-field teamwork.

3. Unselfish Play

Make the extra pass to find open teammates. Lead unselfishly through your willingness to make plays for others. Unselfishness is contagious and empowers the team.

4. Positive Reinforcement

Encourage teammates with high fives and positive reinforcement after good plays. Recognize efforts and improvements to motivate confidence. Positivity builds team spirit.

5. Accountability

Hold yourself and teammates mutually accountable to high standards. Constructive peer feedback helps individuals and the team improve. Shared accountability elevates everyone.

6. Communication

Constant vocal communication on the field keeps teammates connected. Provide clear instructions, warnings and encouragement. Talking through plays sharpens team execution.

7. Listen Actively

Listen intently to coaches and teammates. Process instructions fully and ask clarifying questions. Active listening ensures you comprehend concepts.

8. Body Language

Use engaged, upbeat body language to motivate teammates. Project confidence and intensity through your posture, expressions and energy. Vibrant body language is infectious.

9. Help Struggling Teammates

Notice when teammates are struggling and provide tips and encouragement. If you see deficiencies, offer constructive suggestions, not criticism. Helping others improves the team.

10. Lead Vocally

Speak up as a leader to motivate the team. Push energy and effort levels through positive vocal leadership. Your voice sets the tone.

11. Lead by Example

Exemplify maximum effort, hustle and focus as a leader. Model the work ethic, attitude and discipline you want to see from the team. Actions speak louder than words.

12. Team Before Individual

Sacrifice personal goals for the betterment of the team. Think “we” over “me” in your attitude and decision making. Collective priorities breed team success.

13. Constructive Feedback

Provide constructive suggestions to help struggling teammates, not simply criticism. Offer corrections in a positive supportive way. Good-natured feedback propels growth.

14. Shared Responsibility

Take ownership for your role on the team. Hold yourself accountable for mistakes along with successes. The team fails and succeeds together.

15. Team Identity

Build team culture off the field through shared experiences. Define your team’s identity through chemistry and unifying rituals. Identity creates a unique spirit.

By developing collaborative skills like communication, accountability and sacrifice, you’ll help take your team’s performance to a higher level. Team growth starts with individual growth. Lead and progress together.