How can you improve your lacrosse ball control. What are the most effective techniques for stopping and retaining possession of the ball in lacrosse. Which drills can help you master lacrosse ball control skills.

Mastering the Art of Cradling: The Foundation of Ball Control

Cradling is the cornerstone of effective lacrosse ball control. This technique involves a circular motion of the stick handle and wrist, keeping the ball securely in the pocket. To excel at cradling:

• Begin with slow, deliberate motions focusing on full, rounded movements with your top hand
• Maintain relaxed yet firm fingers around the stick handle
• Ensure the ball sits snugly in the pocket without bouncing
• Gradually increase speed while protecting the stick from checks
• Practice cradling in various positions: standing, running, and crouching

How can you improve your cradling technique? Incorporate regular stick handling drills into your practice routine. Move side to side, forward and backward while cradling to develop quick, instinctive skills. During games, keep both hands on your stick and use your body as a barrier between defenders and the ball. Cradling low makes it more challenging for opponents to dislodge the ball.

Body Shielding: A Crucial Defensive Tactic

Effective body shielding is vital for protecting the ball during play. To master this technique:

• Turn your back and shoulders to block defenders’ access to the stick head
• Keep the stick handle close to your midsection
• Press the ball against your crosse
• Practice dodging maneuvers while shielding from different angles
• Drill protective techniques with a teammate or coach

How can you enhance your shielding skills in game situations? Initiate contact with defenders to keep them at bay. Maintain a low, balanced athletic stance for maximum control. When multiple defenders approach, look to pass quickly. Mastering shielding and protective dodging is essential for retaining possession and controlling the game’s flow.

Developing Quick Stick-Hand Coordination for Enhanced Control

The ability to switch stick hands mid-cradle is a valuable skill for maintaining ball control. To improve your stick-hand coordination:

1. Practice tossing the ball between your right and left hand while cradling
2. Work on quick behind-the-back and side-arm hand switches
3. Perform stick-hand drills while moving, gradually increasing speed
4. Practice passing and catching with both hands

Why is ambidextrous coordination important in lacrosse? During intense defensive pressure, quick hand switches allow you to cradle away from checks and shield the ball while dodging. This versatility makes it significantly more challenging for defenders to dispossess you.

Mastering Ground Ball Scooping for Quick Possession

Gaining possession of ground balls is critical for controlling play. To improve your scooping techniques:

• Slide your bottom hand down to the butt end of the stick for maximum scooping power
• Keep your stick head flat and top hand loose to absorb the ball’s impact
• Allow the ball’s momentum to pop it into your netting
• Scoop through the ball, bringing the head up to cradle in one smooth motion

How can you practice ground ball scooping effectively? Drill at different speeds and angles, both upright and while running at full speed. Incorporate reaction drills where coaches roll balls rapidly for you to scoop up. Fast, decisive ground ball skills will give your team a significant advantage in controlling possession off face-offs, errant passes, and shot attempts.

One-Handed Cradling: A Advanced Technique for Ball Retention

Mastering one-handed cradling can greatly enhance your ability to maintain possession when under pressure. To develop this skill:

• Practice cradling with your natural top hand only
• Keep your guiding hand loose while performing behind-the-back and side-arm maneuvers
• Drill dodging around cones, switching directions, and chaining moves together
• Practice sprinting at full speed while cradling one-handed

How can one-handed cradling benefit you during games? Use this technique to keep the ball away from checks and quickly switch between one and two-handed cradling as needed. This versatility makes it extremely difficult for defenders to stop you and increases your overall ball control.

Perfecting the Quick Stick: Lightning-Fast Ball Movement

The quick stick technique is essential for rapid ball movement and maintaining possession under pressure. To master this skill:

1. Start with stationary passing drills, focusing on quick catches and releases
2. Progress to moving quick stick drills, incorporating different angles and distances
3. Practice quick sticks while being defended to simulate game situations
4. Work on both catching and passing with quick stick motions

Why is the quick stick technique crucial in lacrosse? It allows for faster ball movement, making it harder for defenders to intercept passes or checks. This skill is particularly valuable in tight spaces or when facing immediate defensive pressure.

Developing a Soft Touch: Finesse in Ball Control

A soft touch is vital for maintaining control during catches and in tight situations. To improve your finesse:

• Practice catching with minimal stick movement to absorb the ball’s impact
• Work on gentle cradling techniques to keep the ball secure in various positions
• Drill soft passes at close range to improve touch and accuracy
• Incorporate wall ball exercises focusing on gentle rebounds and catches

How does a soft touch contribute to overall ball control? It allows for smoother transitions between catching, cradling, and passing, reducing the risk of turnovers. A soft touch also enables more precise ball placement during passes and shots, enhancing your overall effectiveness on the field.

Advanced Dodging Techniques for Ball Retention

Mastering advanced dodging techniques is crucial for maintaining possession while evading defenders. Key dodges to practice include:

• Split dodge: Quickly switching hands to change direction
• Roll dodge: Spinning away from a defender while protecting the ball
• Face dodge: Faking a pass to create space
• Question mark dodge: Curling around the goal while protecting the stick

How can you incorporate these dodges into your game? Practice chaining different dodges together to create unpredictable movements. Focus on maintaining ball control throughout each dodge, using your body to shield the ball from defenders.

Improving Ball Control Through Stick Tricks

While not always directly applicable in games, practicing stick tricks can significantly enhance your overall ball control and stick handling skills. Some tricks to practice include:

1. Around the world: Circling the stick around your body while cradling
2. Behind the back cradle: Cradling the ball behind your back
3. Between the legs: Passing the stick between your legs while cradling
4. Stick flips: Rotating the stick while maintaining ball control

How do stick tricks contribute to better ball control? They improve hand-eye coordination, increase familiarity with the stick’s movement, and build confidence in handling the ball in unconventional positions. This translates to better overall control and creativity during games.

Utilizing Wall Ball Drills for Enhanced Control

Wall ball drills are an excellent way to improve your ball control skills. To maximize the benefits of wall ball practice:

• Vary the distance from the wall to challenge yourself
• Practice with both hands to develop ambidextrous skills
• Incorporate different types of passes (overhand, sidearm, underhand)
• Add movement to your drills, such as shuffling or running while passing

Why are wall ball drills so effective for improving ball control? They allow for high-repetition practice of catching and throwing, helping to develop muscle memory and improve reaction times. Regular wall ball practice can significantly enhance your overall stick skills and ball control.

Mastering Ball Protection in Traffic

Maintaining possession in crowded situations is a crucial skill for any lacrosse player. To improve your ball protection in traffic:

1. Practice keeping your stick close to your body
2. Use your free arm to ward off defenders
3. Develop quick decision-making skills for passing or dodging
4. Work on maintaining a low center of gravity for better balance

How can you effectively protect the ball in traffic during games? Stay aware of your surroundings, keep your head up to spot open teammates, and use your body positioning to create space between the ball and defenders. Quick, decisive movements can help you maintain possession even under intense pressure.

Developing Field Vision for Better Ball Control

Improving your field vision is crucial for maintaining possession and making smart decisions with the ball. To enhance your field awareness:

• Practice scanning the field while cradling
• Work on peripheral vision drills
• Incorporate decision-making exercises into your practice routine
• Study game film to better understand player movements and positioning

Why is field vision important for ball control? Good field awareness allows you to anticipate defensive pressure, spot open teammates, and make quick decisions that keep the ball in your team’s possession. It also helps you identify opportunities for advantageous ball movement and scoring chances.

Incorporating Strength and Conditioning for Improved Ball Control

Physical fitness plays a significant role in your ability to maintain ball control. To enhance your strength and conditioning for better ball control:

1. Focus on core strength exercises to improve balance and stability
2. Develop forearm and grip strength for better stick control
3. Incorporate agility drills to improve quick changes of direction
4. Practice endurance exercises to maintain control even when fatigued

How does physical fitness contribute to better ball control? A strong core and improved balance make it easier to maintain possession while being checked or during physical play. Better agility allows for quicker dodges and direction changes, while improved endurance ensures you can maintain control throughout the game.

Mental Preparation for Enhanced Ball Control

The mental aspect of ball control is often overlooked but crucial for success. To improve your mental game:

• Practice visualization techniques, imagining successful ball control scenarios
• Develop a pre-game routine to focus your mind
• Work on stress management techniques to stay calm under pressure
• Set specific, achievable goals for ball control improvement

Why is mental preparation important for ball control? A calm, focused mind allows for better decision-making and reaction times. Confidence in your abilities, built through visualization and goal-setting, can help you maintain control even in high-pressure situations. Mental preparation can be the difference between maintaining possession and turning over the ball in crucial moments.

Adapting Ball Control Techniques to Different Weather Conditions

Weather can significantly impact ball control in lacrosse. To adapt your skills to various conditions:

1. Practice in wet conditions to improve grip and control on rainy days
2. Adjust your cradling technique for windy conditions
3. Work on quick-release passes and catches for cold weather games
4. Develop strategies for maintaining possession on different field surfaces

How can you effectively adapt your ball control to changing weather? Regular practice in various conditions will help you develop the necessary skills and confidence. Pay attention to how different weather affects the ball’s movement and adjust your techniques accordingly. Being able to maintain control regardless of the conditions will make you a more versatile and valuable player.

Utilizing Technology for Ball Control Improvement

Modern technology offers various tools to enhance your ball control skills. Some technological aids to consider include:

• Video analysis software for reviewing and improving your technique
• Smart balls that provide data on spin rate and velocity
• Virtual reality training systems for simulating game situations
• Mobile apps with drills and training programs

How can technology contribute to better ball control? These tools provide detailed feedback on your performance, allowing you to identify areas for improvement more easily. They can also make training more engaging and varied, helping you stay motivated in your pursuit of better ball control skills.

By mastering these essential lacrosse ball stop techniques and consistently practicing these skills, you’ll significantly improve your ability to control the ball, maintain possession, and contribute to your team’s success on the field. Remember, ball control is a fundamental aspect of lacrosse that impacts every facet of the game, from offense to defense. Dedicate time to honing these skills, and you’ll see a marked improvement in your overall performance.

Learn Proper Cradling to Retain Possession

As any experienced lacrosse player knows, possessing the ball is crucial to controlling the flow of the game. Cradling refers to the circular motion of the stick handle and wrist that keeps the ball in the pocket. Mastering smooth, protective cradling is one of the core fundamentals for maintaining ball control during play.

When first learning to cradle, start slowly and focus on making full, rounded motions with your top hand. Keep your fingers relaxed but firm around the stick handle. The ball should sit snugly in the pocket, not bouncing around. As you gain more coordination, work on cradling faster while protecting the stick from checks.

Practice cradling in different positions – standing upright, hunched over during running, and crouched down. Move side to side and forward and backward while cradling. Do stick handling drills like these regularly to develop quick, subconscious cradling skills.

During games, keep both hands on your stick when cradling, even when being pressured. Use your body as a barrier between defenders and the ball. Cradle low to make it harder to dislodge the ball. With consistent, confident cradling techniques, you’ll be able to maintain possession and control the ball longer.

Use Your Body to Shield the Ball from Defenders

In addition to proper cradling, using your body as a shield is crucial for protecting the ball during play. When being checked or chased by defenders, turn your back and shoulders to block their access to the stick head. Keep the stick handle tucked close to your midsection and the ball pressed against your crosse.

Practice dodging maneuvers while shielding the stick from different angles. Have a teammate or coach try to poke check you from behind, the sides, and head-on. Work on spinning away from pressure while shielding the ball. The more you drill these protective techniques, the more instinctual your shielding skills will become.

During game situations, initiate contact with defenders when shielding to keep them away from the ball. Maintain a low, balanced athletic stance for maximum control. Look to pass quickly when multiple defenders swarm you. Mastering shielding and protective dodging is key for retaining possession.

Develop Quick Stick-Hand Coordination

Being able to seamlessly switch stick hands mid-cradle is a valuable skill for maintaining ball control. Start by practicing simple drills like tossing the ball from your right to left hand and back again while cradling. Work up to quick behind-the-back and side-arm hand switches.

Do these stick-hand drills while moving, first at half speed, then at full speed. Practice passing and catching with both your right and left hand as well. The more dexterous you become, the easier it will be to control the ball using either hand during game play.

During intense defensive pressure, keep your head up and react quickly to use the appropriate hand to cradle away from checks. If your right hand is vulnerable, swiftly transfer the ball to your left hand to shield it while dodging. Developing ambidextrous coordination will really help you maintain possession.

Practice Scooping Ground Balls for Quick Possession

Gaining possession of ground balls is a critical skill for controlling play. Work on your scooping techniques regularly to pick up grounders cleanly. As you approach the ball, slide your bottom hand down to the butt end of the stick for maximum scooping power.

Keep your stick head flat and your top hand loose to absorb the ball’s impact. Allow the ball’s momentum to pop it into your netting. Scoop through the ball, bringing the head up to cradle in one smooth motion.

Drill scooping ground balls at different speeds and angles. Practice scooping upright and while running full speed. Do reaction drills where coaches roll balls rapidly for you to scoop up. Fast, decisive ground ball skills will help your team control possession off of face offs, errant passes, and shot attempts.

Master One-Handed Cradling Moves

Having the ability to cradle and control the ball one-handed can really help you maintain possession when being checked. Work on cradling in your natural top hand only. Keep your guiding hand loose while doing behind-the-back and side-arm stunts.

Practice dodging around cones, switching directions, and chaining moves together like spins, rolls, and splits. Drill sprinting at full speed while cradling one-handed. The more comfortable you become, the easier it will be to evade defenders.

During games, use one-handed cradling to keep the ball away from checks. Quickly switch between one and two-handed cradling as needed to maintain control. Defenders will have a hard time stopping you if you can handle the ball one-handed.

…[content continues]

Use Your Body to Shield the Ball from Defenders

Having strong lacrosse ball control skills is essential for dominating the field. The ability to cradle, catch, scoop, and protect the ball from defenders can make or break a lacrosse player’s success. Mastering ball stop techniques allows you to maintain possession, driving your team towards victory.

When a defender is pressuring you, getting in tight to try and check the ball free, you need to use your body as a shield. Keep the stick head outside your frame, away from the defender. Cradle the ball into your shoulder pocket, using your arms and torso to block their checks. Pivot or spin away as needed, keeping your body between the defender and the ball.

Some key tips for using your body to shield the ball:

• Keep your elbows tight to your ribcage, protecting the ball.
• Lower your level, getting into an athletic stance for balance.
• Move the stick head quickly, not letting it linger in any one spot.
• Use your free hand to ward off checks if needed.
• Pivot or roll away from pressure towards open space.

Shielding the ball with your body allows you to see the whole field and make smart passing decisions. It also lets you drive and dodge defenders with protection. Master this technique and you’ll be able to control possessions even against tough defense.

The Split Dodge: Explode Away from Pressure

When a defender is playing you tight, limiting your options, the split dodge is the perfect move to create separation. This technique lets you explode in the opposite direction away from pressure.

To execute the split dodge:

1. Plant your inside foot and drop your outside shoulder, selling a drive to one side.
2. As the defender reacts, push off your inside foot to burst the opposite way at a 45 degree angle.
3. Use your outside arm to shield the ball from checks as you drive past.
4. Once free, square your shoulders upfield and survey the field.

The key is selling the fake drive before exploding the other way. This catches defenders off guard, allowing you to blow by them. Practice both righty and lefty splits so you can dodge either direction.

The Face Dodge: Create Space for a Quick Stick

When covered tightly, the face dodge is an excellent technique to get a quick shot or pass off. By quickly facing up a defender, you can create a passing lane or room to shoot.

To perform a face dodge:

1. Feel the defender’s pressure from behind on your back hip.
2. Plant your inside foot and pivot to square up, facing the goal.
3. Use your body to shield the ball and fend off checks.
4. Look for open teammates as you shot fake to freeze the defender.
5. Quick stick pass to an open player or rip a bounce shot if you have room.

Facing up quickly catches defenders off balance, allowing you to capitalize. Even good defenders will be a step behind, giving you a split second edge to make a play.

The Bull Dodge: Power Through Contact

When a defender is playing physical, the bull dodge allows you to power through contact and drive to the goal.

To bull dodge effectively:

1. Lower your level and get low to improve driving leverage.
2. Sync your cradle into the defender’s checks to shield the ball.
3. Drive forward through the defender’s hip, keeping your feet churning.
4. Drop a shoulder and make body contact to set up driving angle.
5. Keep your stick on the outside and use your body as a shield.
6. Fight through checks and contact, powering all the way to the goal.

Executed correctly, the bull dodge lets you plow through defenders like a freight train. Developing the strength and power to finish these drives takes practice and commitment to the weight room.

The Roll Dodge: Spin Away from Pressure

When being pressed from behind or the side, the roll dodge gets you spinning away from trouble quickly. This move turns your body into a shield, protecting the ball.

To roll dodge effectively:

1. Feel pressure and plant your inside foot to start your spin.
2. Use your inside elbow to pin the ball and start rolling your shoulders.
3. Spin away from the defender, shielding the ball with your body.
4. Once out of pressure, square up and resume play.

Rolling away from defenders keeps possession safe but also moves you towards a support teammate. Look for open cutters as you spin to connect a quick pass.

The Swim Dodge: Go Behind the Back to Lose Defenders

The behind-the-back swim dodge is perfect for losing defenders on your hip. This technique hides the ball while allowing you to change direction.

To swim dodge past a defender:

1. Feel contact on your back hip and step across with opposite foot.
2. Look away from pressure and hide stick behind your helmet.
3. Reach across body to stuff the head, selling a split dodge.
4. Change levels and explode opposite, bringing the stick behind your back.
5. Pivot out of pressure and square up once you’re free.

Disguising the stick with your body makes the swim dodge extremely tricky for defenders. Add this move into your repertoire to keep opponents guessing.

The Question Mark: Bait and Switch Defenders

The question mark is an advanced dodge that baits defenders before changing direction. By faking one way before dodging back, you can create tons of separation.

Here’s how to execute the question mark successfully:

1. Take a couple slow cradles towards a defender.
2. Plant outside foot and fake a drive while shielding the ball.
3. Let the defender commit before planting inside foot and dodging back across.
4. Explode out with a few violent cradles to beat recovering defenders.

Selling the fake drive before cutting back is key. This combo of fakes and speed makes the question mark almost impossible to stop. Put in reps to perfect the fluid footwork and body coordination needed.

Quick Sticks: Catch and Release in a Flash

Developing quick stick skills allows you to catch and release passes in the blink of an eye. This gives defenses no time to react or recover.

Drills to improve your quick stick ability:

• Wall ball: alternate catching and throwing as fast as you can.
• 2-man quick sticks: stand 5 yards apart and rapid fire passes back and forth.
• Catch fake shoot: catch passes and practice immediately shot faking.
• Flick passes: work on quick catches and touch passes to lead teammates.

With enough repetition, quick sticks becomes second nature. Catching and firing in one motion keeps the offense moving and keeps defenses scrambling.

Protect Your Stick: Stop Checks with Proper Technique

Knowing how to protect your stick from checks is a fundamental skill all lacrosse players must develop. Use proper technique and footwork to ward off poke checks, lift checks, and slap checks.

Tips for stopping checks:

• Keep your hands spread wide around the throat of the stick.
• Choke up for more control when defenders are close.
• Spin your stick in circles to make pokes glance off the shaft.
• Absorb slap check impact with loose wrists and arms.
• Step away or duck under over the head lift checks.

Mastering check prevention gives you the confidence to control the ball against tight defense. Drill your technique constantly to make stopping checks second nature.

Ball control mastery opens up limitless possibilities on the lacrosse field. Use these techniques and drills to take your game to the next level. Pound the pavement perfecting your fundamentals, and defenders will be stuck watching you in awe.

Develop Quick Stick-Hand Coordination

Having lightning-fast stick skills is a must for succeeding in lacrosse. The quicker you can pass, catch, and shoot, the more dangerous an offensive threat you become. Developing quick stick-hand coordination should be a top priority for all lacrosse players looking to take their game up a notch.

Here are some of the best drills and techniques to improve your overall stick speed and control:

Wall Ball

Wall ball is a lacrosse staple drill for honing your reaction time and hands. Set up 5-10 yards from a solid wall and work on swiftly catching and throwing. Focus on catching the ball with soft hands in the same motion as your throwing motion. Alternate throwing different passes – sidearm, over the shoulder, behind the back. The quicker you can receive and release off the wall, the faster your overall stick speed will become.

2-Man Rapid Fire

Set up with a partner 5-10 yards apart and rapid fire quick stick passes back and forth. Focus on catching and passing in one swift, smooth motion. As you improve, take a step back to increase distance and difficulty. Keep your hands soft and active, developing fast reflexes. Compete to see how many quick stick passes you can complete without a drop. Add defenders or double under pressure.

Box Drill

Set up cones in a 10 yard square box formation. Start at one cone and work your way around throwing different types of passes – over the shoulder, behind the back, side arm. Complete the box as quickly as possible, catching and throwing on the run. Repeat the drill going the opposite direction. Keep your stick moving at all times, developing quickness and coordination. Try it behind the back as well.

Ali’s Drill

Named after legend Muhammad Ali, this drill is great for hand eye coordination. Bounce a lacrosse ball against a wall, moving your body and twisting your wrists to catch the wall balls from all angles – between your legs, over your shoulder, behind your back, etc. Reaction time and versatility improve as you field balls from any position.

Flick Passing

Practice quick touch passes that lead teammates into space. Work on flicking your wrists and placing accurate lead passes to hit teammates on the run. Quick flicks allow you to move the ball rapidly, keeping the defense scrambling. Have a partner run cuts while you work on hitting them in stride with flick passes.

Catch, Fake, Shoot

Receive passes from a teammate then immediately fake a shot before firing. This improves your hand quickness from catch to release. Vary your shot fakes – side arm, over the shoulder, behind the back. The quicker you can sell the fake and get a shot off, the more dangerous of a scorer you’ll become.

Quick Stick Finishing

Receive passes on the run and in tight traffic, focusing on immediate shot release. Don’t cradle, just catch and shoot in one swift motion. Have teammates or coaches defend you with checks, so you learn to absorb contact while firing quick sticks. The quicker you can catch and release accurately, the more unstoppable around the net.

Mirror Drills

Stand facing a partner and mirror their every stick movement – cradles, fakes, dodges, etc. Reacting quickly as they change motions develops reaction time. It also builds brain-to-hand coordination doing moves simultaneously. Go as fast as you can while maintaining control for maximum benefit.

Ball in One Hand Drills

Run, pass and catch with just your strong hand on the stick. This enhances your palm quickness and overall dexterity. Toss the ball up, catch, and pass back one-handed. Also try shooting on the run. Removing your weak hand forces your strong hand to improve.

Juggling

Juggle a lacrosse ball any time – walking, jogging, or even while watching TV. Constantly reacting and adjusting your hands to keep the ball in the air improves reaction time. Start with 10 straight catches, then work up to juggling between left and right hands. An old school drill brought back to relevance!

Foot Ladder Agility

Set up a foot ladder agility ladder and work on blazing fast footwork while handling your stick. Combine lateral shuffle steps, high knees, and crossover steps while cradling and maneuvering the ball. Developing foot quickness directly translates to improved stick skills. Go through at top speed keeping control.

Dot Drill

Place four cones in a box formation, each 5 yards apart. Start at one cone and explode to each cone as quickly as possible, rounding each one while cradling the ball. Work on changing direction at top speed while maintaining control. Repeat forward, backward, and sideways in each direction.

By mastering these drills and regularly implementing them into your training, your overall stick speed and quickness will rapidly improve. Develop quick stick-hand coordination and you’ll gain an edge over any defender.

Practice Scooping Ground Balls for Quick Possession

Securing loose ground balls is a critical skill every lacrosse player must master. The ability to swiftly scoop up and gain possession of 50/50 balls gives your team a major advantage. Make practicing ground ball scooping drills a key part of your training routine.

Here are the top tips and techniques for becoming a dominant ground ball getter:

Keep Your Head Up

The biggest mistake players make going for ground balls is putting their head down too early while reaching. This takes your eyes off the ball, making it likely to bobble out of your stick. Fight the instinct to look down – keep your eyes locked on the ball throughout the scoop.

Get Low

Attack ground balls from an athletic, balanced stance. Drop your hips and dig your cleats in, ready to explode forward. This gives you more scooping power and control. Bend at your knees, not waist. Being crouched prepares you to scoop and go.

Follow Through

Don’t stab down at ground balls – drive fully through on your scoop for maximum power. Imagine striking through the ball and into the ground. Follow through and lift up aggressively, popping up to sprint once secured.

Protect Your Stick

Defenders will immediately check your stick hand trying to knock the ball free. Protect by scooping with the back of your stick wrist facing the opponent. Use your free hand to shield as you cradle away from pressure.

Box Out Your Man

On ground balls with an opponent, use your body to gain position first. Box them out with your backside, tracking the ball. Feel their pressure through your hips, drop your step, and power through the scoop. Keep your stick and elbows tucked to shield.

Pick a Side

When scooping contested ground balls, decide quickly whether to go with a right or left-handed scoop based on positioning and defender leverage. Commit to your strong hand for power and possession security.

Run Through It

Use your momentum running onto ground balls for power. Many balls require sprinting hard to beat an opponent. Leave your feet and launch forward through scoop and landing for more force when battling.

Scoop Drills

Practice ground ball scooping drills daily to ingrain skill. Have coaches roll you hoppers to scoop at game speed. Take solo reps dropping balls out front and power scooping after the bounce. Partner up and take turns checking while scooping contested balls.

Own the 50/50’s

Treat every ground ball like a faceoff battle. Attack each grounder with tenacity and self-belief you will come up with the ball. Beat opponents to the spot and scoop with 100% effort and determination. Will yourself to possess every loose ball.

Quick Hands

The instant a ground ball touches your netting, snap it into your stick pocket and cradle away. No extra forward jamming or clamping – make it one fluid motion. Develop quick hands and reactions with ball to stick for total ground ball mastery.

Get Grounders on the Run

Field ground balls while moving at full sprint to simulate game speed. Have players or coaches roll you hoppers from behind to scoop on the run. Maintain speed through the scoop and transition to offense instantly.

Challenge Yourself

Increase degree of difficulty to improve. Try behind the back and between the leg scoops. Have players toss bad ground balls to force you to adjust and chase errant hops. Constantly push your ground ball quickness and versatility.

By relentlessly drilling crucial technical points, you can become a dominant ground ball machine. Tough scooping gives your team invaluable extra possessions. Put in the work, and you’ll be vacuum cleaning every 50/50 ball that hits the deck.

Master One-Handed Cradling Moves

Having strong one-handed cradling skills gives lacrosse players a major edge when dodging and maneuvering in traffic. The ability to control the ball with just your dominant hand opens up your off-hand for stick checks, warding off defenders. Make one-handed moves a core focus of your training.

Here are the top drills and techniques to improve your one-handed cradling ability:

Basic One-Handed Cradling

Start by simply cradling the ball with your strong hand only. Get used to controlling the ball’s momentum using just thumb and finger motion. Keep your weak hand completely off the stick, letting your strong hand do all the work. Go back and forth, 5-10 yards at a time to build comfort.

Figure 8’s

Cradle the ball in a smooth figure 8 motion using only your strong hand. Concentrate on keeping the ball in the center of the head, not letting it drop. Work on both left and right-handed figure 8’s for versatility. Start stationary then incorporate while moving.

Behind the Back

Cradle the ball behind your back with one hand. Reach across your body and around your back, protecting the stick head with your arm. Use your torso as a shield and get comfortable cradling blind. Switch hands and work both sides.

Between the Legs

Step forward with your lead foot and reach between your legs with your strong hand. Cradle the ball under your crotch and around your trail leg using one-handed control. This builds confidence cradling in unique angles.

Waist Wraps

Wrap the stick around your waist, cradling the ball across the front of your body. Spin it around your midsection using wrist rolls and leverage from your abs and core. Protecting the ball with your frame builds one-handed cradling foundation.

Over the Shoulder

Grip the ball above your shoulder with one hand. Reach over and cradle back around your head, neck and opposite shoulder. Drop your opposite shoulder and shield the stick head as you control with one hand.

Cradle on The Run

Sprint forward while cradling with just your strong hand. Concentrate on controlling the ball’s momentum as you surge down the field. Resist the temptation to grab with your weak hand for support as you gain speed.

Change of Direction

Incorporate sharp changes of direction into your one-handed cradling. Plant and cut side to side, reverse direction, and spin away, all while cradling with your strong hand only. Develop dexterity through the turns one-handed.

Dodging Moves

String together your best dodges like face, swim, roll, and split while cradling one-handed. Work on eliminating extra movements and keeping the stick tight when dodging with your off-hand free. Stay controlled executing moves one-handed.

Cradle and Pass

Cradle and pass the ball one-handed, receiving passes back using just your strong hand as well. Quick sticks catch and release using your bottom hand only. Get comfortable passing and feeding without your top hand’s support.

Add Defensive Pressure

Have teammates apply poke, slap, and lift checks as you work on cradling under duress one-handed. Learn to use your free hand to shield and fend off checks. Develop stick skills that transfer against live defense.

One-handed cradling opens up a new world of deceptive moves and abilities. Put in the practice reps, and you’ll gain unmatched confidence with the stick in one hand.

Keep Your Stick Close to Your Body When Dodging

Having tight, controlled stick work is critical for dodging past defenders in lacrosse. Keeping your stick anchored close to your body gives you maximum protection and control while maneuvering through traffic. This fundamental skill allows you to play faster and more deceptively against tight defense.

Here are some key techniques for keeping your stick tight when dodging:

Eliminate Extraneous Motion

Many players make the mistake of over-cradling and moving their stick too much while dodging. This creates openings for defenders to check. Eliminate any extra cradles and motions, keeping the head tucked near your frame.

Lead with Your Bottom Hand

Grip the bottom of your stick tight with your dominant bottom hand when dodging. This gives you control over the head through contact. Keep your top hand loose at the throat, letting your strong hand steer.

Low Level

Drop your center of gravity getting into an athletic stance during dodges. Flex your knees and hips, keeping your stick low near your waist and chest. This anchors your stick tight and shields it from checks.

Keep Your Elbows In

Flaring your elbows away from your core when dodging opens up space for checks. Keep your elbows pinched tight to your ribcage to protect the stick. This also yields more power when driving forward.

Find Your Pockets

Master cradling in your shoulder, arm pit, and hip pockets. Use your body as a shield, tucking the stick head into pocket areas defenders can’t reach. Keep constant protection on the ball.

Accelerate Through Contact

Expect body contact when dodging and drive your legs through it. Maintain stick security by surging forward as defenders bounce off you. Use your speed and leverage to stay controlled through checks.

Roll Away from Pressure

Execute quick roll dodges away from defenders reaching for checks. Spin off contact, keeping your stick glued to your chest and shoulder as you turn. This shields the ball and gains separation.

Box Out Your Defender

Gain inside body position on your defender by boxing them out before dodging. Feel their center of chest on your back and drop your step, using your frame as a shield. Then drive forward through their lower body with force.

Master the Swim Dodge

Perfect the behind-the-back swim dodge to smoothly maneuver past defenders. Drive the head low across your body and hide it tight behind your helmet as you turn. Keep it anchored close as you swim by.

Change Speeds

Vary your dodging tempo and rhythm to keep defenders guessing. Lull them with slower fakes before exploding forward out of a stop. Chop your feet rapidly after a long stride. Sudden bursts keep your stick cloaked.

Cradle Through Traffic

As you drive through the teeth of the defense, sync your craddle into any stick checks you absorb. Time your cradle with their pokes to shield the ball off their checks. Stay controlled cradling through chaos.

Mastering the skill of keeping your stick tight when dodging takes awareness, positioning and technique. Put in the repetitions and it will soon become instinctual.

Use Face Dodges and Rolls to Create Space

Having a repertoire of dodges and rolls is essential for attacking defenders in lacrosse. Face dodges and roll dodges are two fundamental techniques to master in order to gain separation and room to operate.

Here are some key tips for executing face dodges and rolls:

The Face Dodge

The face dodge is perfect when a defender is playing you tightly from behind or the side. By quickly facing up the defender, you can create a passing or shooting lane.

To perform a face dodge:

• Feel the defender’s pressure on your backside.
• Plant your inside foot and pivot to square your shoulders towards goal.
• Get your stick and body into the defender to establish inside leverage.
• Keep your stick close to act as a shield against incoming checks.
• Scan the field for cutters as you attempt a shot fake.
• Release a quick pass from your new passing angle before the defender recovers.

Executed well, the face dodge turns the tables on your defender, allowing you to capitalize before they can react.

The Roll Dodge

The roll dodge is perfect for dodging immediate pressure from behind or from the side. This move allows you to roll away from trouble while protecting the ball.

To perform a roll dodge:

• As you feel pressure, plant your inside foot to initiate the spin.
• Drive your inside elbow down to protect the stick head from checks.
• Roll your shoulders and spin away from the defender with force.
• Keep your stick close to your chest through the roll.
• Once out of pressure, square your feet upfield.

Rolling off contact keeps possession safe but also moves you towards support players. Look for cutters as you execute the roll.

Selling Your Move

The key to both face dodges and roll dodges is selling your initial move before making your actual dodge. Give a good head fake one direction before dodging the opposite way. This misdirects defenders.

Beat Them With Speed

Explode out of your face dodge or roll with maximum acceleration. The quicker you can free your hands and gain separation, the less time defenders have to recover and check your stick.

Low Level

Stay low during your dodges, with your knees bent and butt down. This gives you more power and makes it harder for defenders to reach your stick.

Use Your Legs

Drive your legs and run through dodges and contact. Don’t get stuck dancing. Surge out of your move using your leg strength to power away from defenders.

Shoot the Gap

When dodging multiple defenders, face dodge and roll off the first defender then use your speed to shoot the gap and beat the second defender. Quick bursts through seams keep the defense off balance.

Incorporate Other Moves

String together split dodges, swim moves, and question mark dodges after your face and roll dodges to completely juke defenders. Creative combination moves prevent defenders from locking in on any one dodge.

Practice Makes Perfect

Drill your face dodge and roll dodge mechanics through repetition. The more you practice, the more instinctual these moves will become in game situations. Work on executing them at full speed against defenders.

Mastering face and roll dodges will make you virtually unstoppable. Keep defenders spinning and give yourself room to operate in the open field.

Improve Stick Protection Skills on Ground Balls

Securing ground balls in lacrosse requires more than just scooping ability. You must also have the stick skills and technique to shield the ball from defender checks immediately after gaining possession.

Here are some key tips for sharpening your stick protection skills on ground balls:

Keep the Ball High

When scooping ground balls, quickly snap the ball into your upper stick pocket, above the midline. This makes it harder for trailing defenders to dislodge it with checks.

Choke Up

After scooping ground balls, choke up with your top hand into a control grip. This gives you more leverage over the ball when absorbing checks.

Protect the Stick Head

Cradle with the back of your stick head facing the defender. Shield the ball by keeping your stick head on the far side of your body.

Spin the Shaft

Defenders will try to lift your bottom hand up on ground balls. Counter by spinning the shaft in your cradle, allowing their checks to glance off.

Box Out

On contested ground balls, gain inside body position on your opponent and box them out with your backside. Use your frame to shield the ball and deny check attempts.

Elbows In

After scooping ground balls, tuck your elbows tight to your ribs to protect your stick. Don’t allow defenders to gain inside leverage and pick at the ball.

Step Away

If defenders overplay your hands on ground balls, step across and away to clear space. Create separation to maintain possession security.

Ground Ball Clamps

Clamp down on ground balls by trapping the ball between your stick head and the turf. This locks in control before scooping and cradling away.

Ground Ball Quick Sticks

In traffic, take ground balls directly into your pocket then immediately quick stick pass to an open teammate before you get checked.

Ground Ball Draws

If being pressured before securing a ground ball, use a draw motion to pull it back towards your body. This shields it from defender’s checks.

Cradle Away from Pressure

After scooping ground balls, explode away from defenders towards open space. Use your speed and leg drive to make their checks glance off.

Contact Drills

Practice ground ball drills with defenders who can legally check you. Learn toapply stick protection skills against live pressure.

Sharpening your stick skills and technique for maintaining possession of ground balls will make you a crucial asset for generating extra possessions.

React Quickly When Switching Hands Mid-Cradle

Having the ability to swiftly transfer the ball between hands while cradling is an important yet overlooked lacrosse technique. Quick hand switches keep defenders guessing while allowing you to dodge effectively in both directions.

Here are some tips for developing lightning-fast hand switches mid-cradle:

Soft Hands

Keeping soft, reactive hands is the foundation for smooth hand switches. Grip the ball gently with your fingers and let it sit in your pocket, never clamping down too hard when cradling.

Rollover Motion

Time your hand switches to transfer the ball as it rolls over the top of your stick head. Allow it to rollover smoothly into your opposite pocket.

Look the Ball In

Keep your eyes locked on the ball, watching it into your new pocket as you switch hands. Don’t take your eyes off it or you risk bobbling the transfer.

Minimal Bottom Hand Movement

Avoid over-rotating your bottom wrist and hand when switching. Allow your top hand to guide the transfer using subtle bottom hand movements.

Quick Stick Switches

Practice receiving passes in one hand then immediately switching to your opposite hand in one smooth motion before the pass even settles.

Mid-Dodge Switches

Work on changing hands in the middle of dodges and cuts. Develop the dexterity to transfer hands while on the move.

Change of Direction

Execute sharp changes of direction immediately after transferring hands. React quickly out of switches to juke defenders.

Ball in One Hand

Cradle and handle the ball using only your weak hand. This builds bottom hand dexterity and strength for quick switches.

Add Defenders

Practice cradling and switching hands with passive defenders checking your stick. Learn to make smooth transfers through contact.

Over the Shoulder

Toss the ball over your shoulder then catch and switch hands in one motion as it falls into your stick. This reaction drill sharpens hand-eye coordination.

Up the Ladder

Perform switches starting under your waist then moving up to neck, shoulder and over head levels. Change planes to increase difficulty.

Fluid hand switches keep your ball handling unpredictable and make defending you a nightmare. Put in the work and hand transfers will become second nature.

Keep Your Hands Soft to Absorb Checks

Having proper stick handling technique is crucial for maintaining possession under pressure in lacrosse. Keeping soft hands allows you to cradle through checks and physical contact from defenders.

Here are some tips for keeping your hands soft to absorb checks:

Light Grip

Avoid clenching your stick too tightly when cradling, passing, or shooting. Keep a light grip to let the ball sit softly in your pocket.

Loose Wrists

Keep your wrists relaxed and loose when defenders approach. Stiff, rigid wrists transfer check energy directly to the ball.

Give and Take

As checks come in, flex your wrists and arms to cushion the impact. Absorb the force then quickly reset your hands.

Move With Contact

Sync the motion of your cradle into incoming stick checks. Time your cradle to move with checks not against them.

Rolling Cradle

Spin the ball in a smooth circular cradle motion. This allows pokes to glance off your shaft when defenders check.

Protect Your Hands

Keep your hands padded with thick gloves and wrist guards. Added padding aids shock absorption.

Check Drills

Have teammates or coaches apply checks as you work on cradling through contact with soft hands.

Wall Ball

Rapid fire off a wall focusing on soft catches. Work on receiving hard passes without absorbing force up your arms.

Box Cradle

Cradle with tight elbows pinned at your ribs. Use your core and torso to box out checks aimed at dislodging the ball.

Split Dodges

Plant and explode through checks on split dodges. Drive forward as defenders bounce off your soft hands.

Bull Dodges

Drop your shoulder and power through checks and contact on bull dodges. Surge with soft hands to shield.

Developing a light touch and keeping your hands soft is a lacrosse fundamental. It allows you to control the ball under duress like the pros.

Develop a Strong Clamp Down Technique

Having a vice-like clamp on ground balls and passes is a crucial yet underrated lacrosse skill. Mastering how to tightly clamp down gives you unmatched possession security in scrums and traffic.

Here are some tips for developing a strong clamp technique:

Spread Your Hands

Place one hand at the base of the head and one at the top of the throat. Spreading your hands wide apart increases clamping leverage.

Choke Way Up

When expecting a pass, choke all the way up to the head of your stick. This allows maximum clamping power over the ball.

Lead with Your Bottom Hand

Let your dominant bottom hand initiate the clamp, with the top hand providing support. Drive through ground balls and passes with your bottom fingers.

Attack the Ball

Don’t wait for passes to come to you – go aggressively attack them. Snatch passes out of the air with force for an iron clamp.

Lock Your Wrists

As you clamp passes and ground balls, immediately stiffen your wrists and forearms. Lock them down over the ball to secure possession.

Pull it Tight to Your Body

Once you’ve clamped a ground ball, yank it tight into your core using your lead elbow. Eliminate any space for prying sticks.

Smother the Ball

On ground balls, trap the ball tight under your stick head against the ground. Smother it fully before starting your cradle.

Sink Your Hands

Let passed balls sink deep into your pocket before clamping down. This centers the ball for maximum control.

Absorb the Force

As passes hit your clamp, give and take a little to absorb impact. Hugging passes too tightly can cause bobbling.

Strengthen Your Hands

Use hand grippers and tennis balls to build finger strength. Strong hands equal better clamps.

Developing a forceful, vice-like clamp technique takes practice but gives you an edge in contested lacrosse situations. Master the clamp and control possession.

Practice Quick Stick Transitions and Ball Handling

Having fast, creative ball handling skills separates the good lacrosse players from the great ones. Mastering quick stick transitions allows you to make plays under pressure.

Here are some drills and techniques to improve your quick stick ability and transitions:

2 Player Quick Sticks

Stand 5 yards apart rapidly passing back and forth. Focus on smooth immediate catch and release. See how many you can complete without a drop or mishandle.

Quick Stick Finishing

Take feeds from different angles and work on catching and instantly shooting in one motion. Develop accuracy shooting off quick transitions.

Quick Feed and Shoot

Catch passes then instantly feed teammates for quick catch and shoot chances. Sync up your quick sticks.

Change of Direction

Plant, catch passes, change direction and pass back in one smooth sequence. Develop quick feet to stick transitions.

Box Drill

Sprint around a box shape working on quick stick moves at each cone – catch, fake, spin, pass. Link skills together.

Over the Shoulder

Toss ball over your shoulder, quickly catch behind your back and pass back out front. Enhance reaction time and coordination.

Behind the Back

Catch passes behind your back then swiftly bring it back out front and pass. Expand your quick stick ball handling range.

Split Dodge

Incorporate split dodges before and after catches. Improve at dodging into quick stick catches and passing out of them.

Add Defenders

Have defenders pressure you to simulate game intense quick stick scenarios. React faster as intensity increases.

Mirror Drills

Face a partner and mirror their every stick movement to sharpen reactions. Go as fast as you can while maintaining control.

Challenge Yourself

Catch bad passes at awkward angles. Toss ball high to work on accelerating under it. Always push your quick hand speed.

Repetition and creativity are key to developing elite quick stick transitions. Put in the work and unlock your lacrosse ball handling potential.

Work on Accurate Overhand Passing While Being Defended

Delivering catches and crisp passes against defensive pressure is a must-have lacrosse skill. The ability to pass accurately overhand while being defended takes repetition, technique and poise.

Here are some tips for honing your overhand passing under duress:

Passing Fundamentals

Use proper passing mechanics – point your shoulders towards the target, step towards the pass, rotate your hips, and follow through.

Scan the Defense

Keep your head up as you pass and read the defense. Detect passing lanes early before defenders can react and close them.

Quick Release

Work on getting passes off your stick as quickly as possible. Defenders have less time to intercept or check your stick on fast releases.

Sell Your Eyes

Look off defenders by turning your head one way before passing the opposite direction. This causes hesitation that opens passing windows.

Vary Pass Speed

Alter the velocity on your passes – hard, soft, bounces. This keeps defenders guessing and on their heels.

Step Away

Create passing angles by taking a step or cut away from defenders when they pressure your hands. Open space to safely deliver passes.

Protect Your Stick

Cradle with your back hand facing the defender and shield your stick head after passing to prevent checks.

Accuracy Over Power

Focus on pinpoint ball placement, not just rifling passes hard. Lead teammates perfectly into space for easy catches.

Quick Stick and Move

Develop one-touch passing. Catch and release to teammates in one swift motion before the defense can react.

Communicate

Talk to teammates about open areas and be vocal calling for the ball. This helps guide your passes under pressure.

Simulate Game Situations

Practice overhand passing with teammates or coaches applying different types of rides and defensive schemes.

Sharpening your overhand passing accuracy while seeing and feeling live defense pressure prepares you to facilitate offense against any scenario.

Learn How to Absorb Checks Without Losing the Ball

Withstanding defender checks and contact is an essential lacrosse skill for maintaining possession. Learning proper technique for absorbing checks while protecting the ball instills confidence against pressure.

Here are some tips for taking checks without coughing up the rock:

Relax Your Grip

Avoid clenching your stick too tightly when cradling or defenders will easily dislodge the ball. Keep a soft grip to cushion checks.

Move With the Check

As you see checks coming, flex and extend your arms to meet the impact. Go with the check rather than resisting it outright.

Protect Your Stick

Cradle with the back of your stick head facing opponents. Rotate it away from defender’s reaches. Shield the ball side.

Keep it Close

Eliminate space by cradling tight to your body. Use your frame to absorb checks rather than your stick alone.

Box Out

Gain inside body position on defenders attacking your stick. Drop your step and box them out with your rear.

Low Level

Stay in an athletic stance when absorbing checks. Flexible knees help you sustain contact while protecting the ball.

Spin the Shaft

Allow pokes to glance off your stick by spinning it smoothly as you cradle. Redirect checks with shaft rotation.

Rolling Away

Roll dodges transition you away from checks while keeping the ball guarded in your shoulder pocket.

Quick Stick

If pressured, quickly pass to open teammates before defenders can dislodge the ball.

Box Cradling

Cradle with elbows pinned at your ribs, using your core strength to absorb checks and shield the ball.

Contact Drills

Practice cradling through poke, slap, and lift checks from teammates. Apply techniques in live contact situations.

Mastering proper technique for withstanding checks allows you to eat up pressure while maintaining ball control. Do the work and checks will bounce right off you.

Drill Pick and Rolls to Maintain Possession Around the Crease

Executing clean pick and rolls is vital for dodging defenders and creating offense around the net in lacrosse. Sharpening your ability to maintain possession on picks through repetition instills this crucial skill.

Here are some tips for drilling pick and rolls:

Tight Picks

Set effective screens by getting within a stick length of the ball carrier before making contact with defenders. Leave no space to get picked.

Create Separation

Perform hard rolls off the picks with violent cradles to create space from defenders. Explode out of the pick forcing your man to scramble.

Sell Your Move

Fake the opposite direction you intend to roll to misdirect your defender. Make them commit their hips before rolling back across.

Sit Down in Picks

On-ball defenders should “sit down” by dropping their hips on the pick for maximum contact. This distracts their match-up.

Quick Snaps

Time the ball carrier’s roll precisely off screens. Precision pick timing keeps the defense off balance.

Change Angles

Vary the angle of your pick and rolls. Roll over top of screens or underneath to diversify your attack.

Re-Screen

If the first screen doesn’t produce separation, re-screen by having the picker reverse course or shuffle-step to re-engage.

Pick and Replace

After setting a screen, roll to the ball and replace the picker by re-screening their man. This chains screens together.

Communicate

Talk through picks verbally so everyone times their movements simultaneously. Clear communication leads to clean execution.

Quick Sticks Out of Picks

Master catching feeds off picks and immediately passing to open cutters before the defense can recover.

Pick and Pop

After screening, quickly roll to open space for a catch-and-shoot off the pick rather than driving towards goal.

Putting in dedicated reps to polish your pick and roll skills will make dodging out of picks second nature. Master them to unlock any defense.