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Supercharge Your Workouts and Reach New Heights With Lacrosse. Lacrosse Performance Secrets: 15 Tips to Elevate Your Game

alexxlab 2 years ago 66 min read

How can you improve your lacrosse cradling technique. What is the ideal stick flex and pocket for different positions. Which drills can enhance your shooting accuracy. How to boost your conditioning for lacrosse.

Table of Contents

Mastering the Art of Cradling: The Foundation of Lacrosse Excellence

Cradling is a fundamental skill in lacrosse that can make or break your performance on the field. This circular motion keeps the ball secure in your stick’s pocket, allowing for seamless ball handling and control. By perfecting your cradling technique, you’ll gain a significant advantage over your opponents.

Essential Cradling Tips for Lacrosse Players

Use your fingertips for a light, agile grip
Lead with your bottom hand for fluid motion
Incorporate wrist flexibility for smooth cradling
Practice cradling from multiple angles
Master cradling in traffic situations
Start slow to build proper technique

Can wall ball improve your cradling skills? Absolutely. This simple drill allows you to practice cradling against a rebounding surface, helping you develop muscle memory and refine your technique. Start close to the wall, focusing on form, then gradually increase distance and speed to simulate game-like conditions.

Optimizing Your Lacrosse Stick: Flex and Pocket Customization

The flex and pocket of your lacrosse stick play crucial roles in your overall performance. Tailoring these elements to your position and playing style can significantly enhance your ball handling, passing, and shooting abilities.

Position-Specific Stick Recommendations

Attackmen: Medium flex, deeper pocket for ball retention
Midfielders: Stiff stick, shallow pocket for quick release
Defenders: Extra stiff flex, baggy pocket for strong checks
Goalies: Soft to medium flex, mid pocket for outlet passes

How does pocket placement affect your game? The positioning of your pocket can impact various aspects of play. Attackmen benefit from a lower pocket for improved carrying and stick handling, while midfielders and defenders typically prefer a higher pocket placement for enhanced passing and checking abilities.

Enhancing Your Shooting Accuracy: Drills and Techniques

Shooting accuracy is a critical skill that can set you apart from your competitors. By incorporating specific drills and focusing on proper technique, you can dramatically improve your scoring potential.

Effective Shooting Drills for Lacrosse Players

Corner shot practice
On-the-run shooting drills
Quick release exercises
Overhand and sidearm variation practice
Shooting while dodging defenders

How can you improve your shooting form? Focus on your body positioning, follow-through, and weight transfer. Ensure your shoulders are square to the target, your hands are positioned correctly on the stick, and you’re utilizing your core and lower body for power generation.

Boosting Your Lacrosse-Specific Conditioning

Lacrosse demands a unique combination of endurance, speed, and agility. Tailoring your conditioning program to meet these specific requirements can significantly enhance your on-field performance.

Lacrosse-Focused Conditioning Exercises

Interval sprints with direction changes
Agility ladder drills
Plyometric exercises for explosive power
Core strengthening routines
Endurance-building fartlek training

How often should you incorporate conditioning into your training regimen? Aim for at least 2-3 dedicated conditioning sessions per week, in addition to your regular practice and gameplay. This balance will help you maintain peak physical fitness without risking overtraining.

Developing Mental Toughness: The Psychological Edge in Lacrosse

While physical skills are crucial, mental toughness can often be the deciding factor in high-pressure situations. Developing a strong mental game can help you perform consistently at your best, even under challenging circumstances.

Strategies for Building Mental Resilience

Visualization techniques
Positive self-talk and affirmations
Mindfulness and meditation practices
Goal-setting and progress tracking
Stress management techniques

How can you incorporate mental training into your routine? Set aside time each day for mental exercises, such as visualization or meditation. Practice positive self-talk during training sessions and games, and regularly review and adjust your goals to maintain motivation and focus.

Mastering Defensive Techniques: Becoming an Impenetrable Force

A strong defense is the backbone of any successful lacrosse team. By honing your defensive skills, you can become an invaluable asset to your squad and shut down even the most formidable opponents.

Key Defensive Skills to Master

Proper defensive stance and footwork
Effective stick checking techniques
Body positioning and angling
Communication and coordination with teammates
Transition defense and recovery

How can you improve your on-ball defense? Focus on maintaining a low, balanced stance with your stick up and ready. Practice mirroring your opponent’s movements and use your body to guide them towards the sidelines or into less advantageous positions.

Elevating Your Offensive IQ: Reading and Exploiting Defenses

Developing a high lacrosse IQ is essential for offensive success. By learning to read defenses and make quick, intelligent decisions, you can create scoring opportunities for yourself and your teammates.

Strategies for Improving Offensive Awareness

Study film of professional and collegiate games
Practice recognizing defensive formations
Develop chemistry with teammates through consistent practice
Learn to anticipate defensive slides and rotations
Master off-ball movement and creating space

How can you become a more versatile offensive threat? Expand your skillset by practicing a variety of dodges, shots, and fakes. Learn to use both hands effectively and develop the ability to score from multiple positions on the field.

By implementing these 15 secrets for next-level performance, you’ll be well on your way to supercharging your lacrosse game and reaching new heights. Remember that consistent practice and dedication are key to seeing significant improvements. As you continue to refine your skills and push your limits, you’ll find yourself becoming a more dynamic, confident, and effective lacrosse player.

Whether you’re a seasoned lacrosse veteran or just picked up a stick for the first time, improving your cradling skills is essential for domination on the field. Cradling is the circular motion used to keep the ball in the pocket of your lacrosse stick, and it’s one of the most fundamental techniques in the sport. With finesse cradling, you’ll have the ball handling and control needed to blow past defenders, transition quickly down the field, and be a consistent scoring threat.

Perfect Your Cradling Skills to Dominate on the Field

Here are some tips to take your cradling to the next level:

Use your fingertips – Keep a light grip on the stick with your fingers, not your whole hand. This gives you more fluid and fast cradling motions.
Lead with your bottom hand – Your dominant bottom hand does most of the work during cradling. Keep the motion going with this hand.
Use your wrists – Wrist motion is key for smooth, consistent cradling. Allow your wrists to be flexible and loose.
Cradle from multiple angles – Don’t just cradle side to side. Practice cradling up and down and at diagonal angles too.
Cradle in traffic – Cradling well through pressure and contact will set you apart on the field.
Go slow to go fast – Perfect the technique slowly without a ball first before speeding it up.

Wall ball is one of the most effective ways to groove your cradling technique. Simply cradle the ball against a rebounding wall to control the returns, cradling back and forth. Start close to the wall and focus on form before moving farther away and cradling at game speed. Using cones and flags as obstacles during wall ball will also help sharpen your reflexes.

Once you begin to cradle instinctively with precision and fluidity, you’ll be able to generate lightning quick stick skills, maintain possession through checks and pokes, and generate powerful, accurate shots – giving you an instant edge over opponents. Taking the time to become a cradling master will pay major dividends as you strive to reach new heights in the sport of lacrosse.

Whether you’re cradling down the alley dodging defenders or charging through the middle on a fast break, your lacrosse stick flex and pocket are key determinants of your ball handling and shooting success. As you look to master the sport and reach new performance heights, dialing in your optimal stick flex and pocket based on your position and playing style is crucial.

Choose the Right Lacrosse Stick Flex and Pocket for Your Position

Here are some top tips for fine-tuning your lacrosse stick’s flex point and pocket depth and shape:

Attackmen need more whip and ball retention – Use a medium flex with a deeper pocket.
Middies need quick release and precision passing – Go for a stiff stick with a shallow pocket.
Defenders need checking strength – Use an extra stiff flex and a baggy pocket.
Goalies need strong outlet passing – Try a soft to medium flex with a mid pocket.

Pocket placement also varies by position. Attackmen favor a lower pocket for improved carrying and stick handling. However, midfielders and defenders need a pocket placement a few inches higher up the head for better passing and checking.

The sidewall stringing on your lacrosse head is also integral for fine-tuning the pocket. Adding an interwoven shooter’s string will help maintain pocket shape after heavy use. Additionally, experimenting with different sidewall stringing patterns – such as a double triangle top string – can drastically improve ball control.

Beyond flex and pocket, also dial in the perfect stick by finding the right shaft length based on your playing style and height. Cutting down a long pole for close defense or getting an extended attack shaft can make a big difference.

Finding your personalized stick flex, pocket, and sizing will immediately boost your cradling, scooping, passing, catching, and shooting ability. Take the time to experiment with different heads, pockets, and sidewall stringing to determine what works best for you. With your ideal stick dialed in, you’ll reach new heights on the field.

Having the right lacrosse stick flex and pocket tuned to your position and style of play can be a game-changing advantage. Whether you’re an attackman weaving through traffic looking to bounce in a goal, a midfielder quickly transitioning up the field on a fast break, or a tenacious defender delivering bone-crushing checks, optimizing your lacrosse stick will unleash your full potential on the field.

Choose the Right Lacrosse Stick Flex and Pocket for Your Position

For attackmen, a medium flex head with a deeper pocket is ideal to improve ball retention while dodging and allow for quicker release on shots. The extra whip of a medium flex gives attackmen more velocity on passes and shots as well. A deeper pocket lets attackmen cradle the ball more securely while surveying the defense for cutters or drifting around the crease looking for a shot angle. An interwoven shooter’s string will also help maintain pocket integrity after repeated cradling and scooping. A lower pocket placement further enhances carrying and handling while dodging. For attackmen looking to reach new heights, dialing in these lacrosse stick specs tailored to their position is crucial.

Midfielders on the other hand benefit from stiffer lacrosse stick flex and shallower pockets for precision passing and quickly transitioning up the field on clears and fast breaks. A stiff flex coupled with a mid-high pocket placement gives midfielders superior ball control and passing accuracy when quickly moving the ball around. The shallow pocket also allows for quicker catch-and-release fundamentals that are imperative for midfielders. Additionally, a higher pocket helps midfielders protect their sticks from defenders on ground balls. For those dominant face-off middies, a very stiff flex and mid pocket depth aids in clamping down quickly on faceoffs to gain possession off the draw.

Defensemen need lacrosse sticks optimized for checking strength and disrupting their matchup’s hands and gloves. An extra stiff stick with a baggy pocket gives defensemen maximum leverage and power when slapping checks. The baggy pocket also helps when wrapping sticks around attackmen and knocking away attempted cradles. For defensemen looking to reach elite levels, a customized stick like the Brine Mantra Rise provides the ideal specs for wreaking havoc on opposing offensive players. The extra stiff Endura flex profile andmaximus pocket of the Mantra Rise give defensemen a distinct edge.

For goalies, finding the right stick flex and pocket for quick outlet passes is key. A soft to medium flex paired with a mid-depth pocket offers a “sweet spot” for goalies to deliver crisp outlet passes up the field to transition from defense to offense. Most goalies prefer mesh pockets as well for increased durability and weather resistance during games. Finding their ideal stick flex and pocket helps goalies act as a “quarterback” from the crease.

Make sure to experiment with lacrosse head patterns, shooting strings, sidewall stringing, and pocket placements until you unlock your optimal setup. Mastering face-offs, scooping ground balls, passing, catching, cradling, and shooting all hinge on having your stick customized exactly to your style of play and position on the field. Then you’ll be fully equipped to reach new heights in your lacrosse performance.
Here is a 1000+ word article on improving stickhandling skills using wall ball drills in lacrosse:

Improve Stickhandling With Wall Ball Drills

Whether you’re a seasoned veteran or just picked up a stick for the first time, improving your stick skills is paramount in lacrosse. Stickhandling is the foundation for cradling, passing, catching, and shooting, making it a crucial skill to develop. Using a wall as a rebounder provides an excellent way to get quality reps in and take your handle to the next level. Let’s dive into some of the best wall ball stickhandling drills to add to your training plan.

Around the World

This drill works on moving the stick to all angles and planes. Stand 3-5 yards from the wall with your feet shoulder-width apart, knees bent. Start with the stick in your right hand out front at eye level. Make a crisp pass to the wall, catching the ball with your stick after it rebounds. Next, pass to your right side, catching with your right hand again. Continue passing and catching around your body – right, left, over the shoulder, behind the back, between the legs – completing one full lap before reversing the pattern back the other way.

Quick Stick

Quick stick develops lightning fast hands and reaction time. Get in tight to the wall, 1-2 yards away. Hold the stick in front with two hands. As the ball comes off the wall, try to catch and pass back as quickly as possible using just your top hand. Focus on transferring the energy from the catch right into the pass without hesitation. Start with 30 seconds of rapid fire catches and passes, then build up to longer intervals.

Different Grips

Mastering a variety of grips makes handling easier. Again 1-2 yards from the wall, start with your strong hand only at the base of the stick. Catch and pass back using this underhand grip. Next grip the stick at the middle and repeat. Then move your top hand up near the head. Finally, try it overhand with your strong hand at the very top. Cycle through each grip multiple times, getting comfortable with how the stick moves from each position.

Off Hands

You can’t cradle, pass and shoot one-handed forever. Work on improving your weak hand by isolating it. Stand in front of the wall with your feet staggered, dominant foot back. Only use your off hand during the drill, focusing on keeping the motions smooth. Start with your bottom hand halfway up the shaft. Catch and pass back to the wall, then move your hand up and repeat. Do 2-3 reps from each grip working your way up to the neck of the stick.

Behind the Back

This advanced move brings the stickhandling together crossing arms and handling from different angles. Start with the stick resting in your right arm behind your back. Quickly bring it around your body and make a crisp pass against the wall, catching the rebound with your right while your arms are still crossed. As you catch, transfer the stick back behind your back and across your body, uncrossing your arms to make the next pass.

The Gauntlet

Now you’re ready to combine moves for a stickhandling gauntlet. Do each drill below for 30 seconds rapid fire before moving immediately on to the next in sequence: Around the world, different grips, quick stick, off hand, behind the back. Complete the full circuit 3-5 times with minimal rest between exercises. This will tax your hands, fingers and brain as you move quickly from one skill to another.

No Look

Take your hand-eye coordination to another level by removing vision. Stand 1-2 yards away facing perpendicular to the wall with your eyes closed or blindfolded. Extend your stick arm fully making horizontal passes against the wall, feeling for the rebounds to catch. Let your instincts and stick skills take over as you pass without sight. Try it with both hands to keep you on your toes.

Around the Legs

Time to add lower body movement to challenge coordination. Stand in front of the wall about 5 yards out with knees and hips slightly bent. As you catch the rebound, pass it back through your legs to the wall without looking or stopping the ball. Bring your stick around your lead leg and catch the next rebound behind your back. Then pass it around your back and through your trailing leg to complete the rep. Continue for 30 seconds alternating which leg leads.

Forwards and Backwards

Mimic dodging movements with lateral slides. Start sideways 2 yards away from the wall with knees bent, feet staggered. Shuffle a few steps to your right while stickhandling. When you get square to the wall, plant and push off your back foot transferring your weight as you pass to the wall. Immediately shuffle back the other way going left, plant your lead foot and pass again. Keep stickhandling as you shuffle side to side for fluid footwork.

Dodge and Pass

Put dodge moves together with passing. Set up 5 yards away in an athletic staggered stance. Fake one direction by planting your back foot and leaning your shoulders, then explode forward at the wall dodging the other way. As you dodge, make a hard pass against the wall. Quickly change direction dodging back as you catch the rebound and throw another pass. Vary dodges between speed cuts, face dodge, rolls, splits and any other move in your arsenal.

Hit the Timer

Make it a competition by timing your wall ball. Set a stopwatch and rep out as many hand switches, quick sticks, around the worlds or other drill combos as possible in 30 seconds. Rest 15 seconds and repeat for a few sets. Try to beat your score each round by increasing reps, decreasing drops or improving technique. Have teammates join in for some one-on-one wall ball competitions too.

Don’t underestimate the power of the wall for honing your stick skills. Even 10-15 minutes per day can lead to big improvements over time. Training against the wall forces you to handle the ball cleanly since you don’t have a partner to pass to you. Mastering these drills will increase hand speed, accuracy, coordination and feel to take your game up a notch.

Develop Lightning Fast Footwork With Ladder Drills

Footwork is the foundation for speed and agility in lacrosse. Being able to change direction on a dime, accelerate explosively and maneuver past defenders requires precise, coordinated foot movements. Ladder drills are one of the best ways to develop this lightning fast footwork and take your game to the next level. Let’s explore some of the top ladder exercises to improve your feet.

Icky Shuffle

This drill develops lateral foot quickness and coordination. Set up the ladder with the rungs perpendicular to your body. Keep your feet moving and hips low as you shuffle in and out of each ladder rung. Lead with your right foot going out to the right, then your left foot coming back in. Repeat leading left then right down the length of the ladder. Keep your knees bent and weight balanced as you shuffle smoothly between each rung.

High Knees

High knees build explosive leg strength and drive. Sprint through the ladder driving your knees up as high as you can with each step. Pump your arms and keep on the balls of your feet. Strike the ground with the toes first then roll through the step, pushing hard off the ground. Maintain full leg extension and an upright torso. Repeat sprints focusing on maximum knee lift and quick leg turnover.

Lateral Hops

Challenge lateral power with broad jumps over each rung. Stand sideways at the start of the ladder with feet together and hips bent. Keeping your upper body square, push off both feet and hop laterally outside the first rung, landing with soft knees. Immediately explode into the next hop over the next rung. Repeat broad jumps down the ladder and then backpedal to the start.

Crossovers

Break up linear patterns with crossover steps. Start at the end of the ladder. Step across your body and place your right foot in the first square. Follow with your left foot crossing behind into the next square. Repeat crossing in front and behind down the ladder. Reverse the pattern on the way back crossing left then right to hit different angles.

Double Tap

Double tap challenges coordination landing on each foot. Sprint through the ladder, tapping your right foot in the first square followed by your left in the same square. In the next square, land left then right. Continue alternating feet with a double tap in each rung. Keep your hips low and weight balanced as you land and take off from each double tap.

Scissors

Scissor jumps boost vertical agility. Hop into the first square landing right foot first, then immediately explode up and switch your feet in the air, landing on your left. Bend your knees to absorb the landing then quickly jump again, scissoring your feet to land right foot first. Repeat the pattern with continuous hops down the ladder.

Lateral Skaters

Mimic ice skating with lateral hops into each square. Start straddling the ladder sideways with knees bent. Hop into the square on your right landing on just your right foot. Immediately push off and land on just your left foot in the next square. Continue hopping side to side into each box leading with the outside foot. Keep your body square facing forward as you skate across.

Lateral Heel Touch

Foot fireworks help coordinate foot drops and lifts. Facing the side of the ladder, hop into the first square landing on your left foot. Drag your right foot behind you tapping the heel into that same square. Next, hop into the square on your right foot and touch your left heel back. Alternate heel taps behind each hop to build coordination.

Backwards Sprint

Don’t forget backwards movement. Set up at the end of the ladder facing the opposite way. Drive out of each square pumping your arms and lifting your knees high. Strike on the front of your feet with your toes pointed up. Keep your torso upright and hips bent as you explode in and out of each rung moving backwards.

Lateral Shuffle

Sharpen lateral sliding technique. Take an athletic stance sideways at the beginning of the ladder. Keeping your hips low, shuffle your feet starting with small rapid steps. Increase your speed as you move into a full lateral shuffle leading with the outside arm. Drop your inside arm and shoulder to flatten out as you pick up speed. Repeat the drill facing both directions.

Box Drill Combo

Put different footwork together in a sequence focusing on technique. Try this combo: Icky shuffle through the ladder, then sprint back high knees. Side shuffle right then left down the ladder. Scissor jumps, then lateral hops. Finish with double tap sprints. Complete the full cycle 2-3 times through accelerating your foot speed.

Bear Crawl

Hit all fours for a unique coordination exercise. Start at one end of the ladder on your hands and knees. Keeping your hips low, reach forward with your right hand and kick your right leg back. Follow with your left hand and foot. Move as quickly as possible hand-foot-hand-foot like a bear crawl through the ladder.

Ladder Circuit

Combine ladder drills into an agility footwork circuit. Set up multiple stations with a different drill at each – high knees, icky shuffle, scissors, crossovers, etc. Sprint through each drill maximizing your foot speed and movement quality. Only rest when moving from one station to the next. Repeat the full circuit 2-3 times.

Add ladder training 1-2 times per week to develop game changing foot quickness. The constant stops, starts, cuts and taps build elite coordination in your feet. Mastering these agility drills translates directly onto the field for dodging defenders and creating space on offense.

Strengthen Your Shot With Accuracy Shooting Drills

A lethal shot in lacrosse forces the goalie and defense to respect your scoring ability anytime you wind up. Whether cranking it from the outside or on the crease, accuracy is vital for putting the ball where you want it. Dialing in your shooting precision requires focused repetition and drilling. Let’s check out some of the best lacrosse shooting drills for tuning up your accuracy.

Bullseye Shooting

Mark out a bullseye target to aim for in your shooting workout. Use cones, tape or paint to create concentric circles radiating out from a center point on the goal or wall. The goal is to hit the middle circle with each shot, then work outward. Start close at 5 yards out then move back in intervals. Shoot 5-10 reps from each spot working your way out to 15+ yards. Track and try to improve your hit percentage at each distance.

Rapid Fire

Quick shooting under pressure improves reaction time. Stand 8-10 yards out with a partner and a batch of balls. Have your partner rapidly call out different zones on the goal – left side, upper right corner, low center, etc. Hearing the zone, shoot immediately to hit that spot. Your partner throws a new ball your way as soon as the shot is off. Repeat rapid fire shots for 30-60 seconds then rest and switch roles.

On the Run

Practice shooting on the move for in-game situations. Set up starting 5 yards from the goal with several balls. Take a dodge step like you’re running an alley and wind up a sidearm shot, aiming for a specific zone as you step into it. Grab the next ball and repeat coming from the other direction. Vary starting points and work on hitting freeze shots, on-the-run shots and recovery shots after dodging.

Angle Shooting

Work the angles to expand your shooting range. Set up cones around the arc at 45 degree increments – dot, left wing, top left, top center, etc. Take 2-3 shots from each angle, focusing on form and hitting the corners or releasing points you want. Increase distance after hitting all angles closer in. Always follow your shot for the rebound!

Stutter Step Shooting

Incorporate fakes and stutter steps into your motion. Start behind the goal with a ball. Take a couple quick steps like you’re going to roll backside, but stutter step and shoot near side instead. Next, fake the near side shot but go topside. Vary speed and fakes to throw off your defender before shooting on goal.

Pivot Shooting

Work on pivoting into your shot to create separation. Start with your back to the goal holding the ball. Jump and pivot 180 degrees landing on your inside foot as you turn to goal. Immediately go into your windup and fire a shot. Repeat the quick pivot into a shot from both directions – pivot right to shoot left and vice versa.

Situational Shooting

Mimic different game situations. Have a partner start as a riding defender on your hands as you pick up a ground ball. Cradle past them and shoot on the run. Next, work on shovel shots on the crease with a defender on your hands. Then practice catch-and-shoot coming off a screen. Shoot quickly on each catch.

Pass and Shoot

Develop catch-and-release timing with a partner. Start 10-15 yards apart, one player behind goal and the other up top as a feeder. The feeder passes then cuts toward the goal for a return pass. As they cut, shoot immediately after catching their pass, hitting them on the hands in stride for a quick shot.

Off-Hand Shooting

Don’t lock your weak hand up during shooting drills. Work your opposite hand by taking a dodge or two to shift the defense, then wind up and finish with your off hand. Keep your motion smooth and snap your wrist on the release. Start close until you dial in your accuracy.

Behind-the-Back Shooting

Trick shots translate when done right. Work on bringing the ball across your body and releasing behind your back. Load up your normal shooting motion then at the last second bring it across your frame to shoot behind your back. Master this unique angle to expand your range around the goal.

Limit Stick Shooting

Remove your stick’s sweet spot for a challenge. Tape over parts of your stick head except for about ball-sized area near the throat or scoop. Now shoot trying to make crisp contact on that small open zone you left. Work for clean releases and tight spirals with limited stick surface area.

Take your shooting practice seriously and watch your in-game finishing ability rise. Mix up angles, spots and situations to become a versatile threat around the goal. Mastering these accuracy drills will tighten up your form, handling and mechanics to strike fear in goalies everywhere.

Become a Ground Ball Machine With Scooping Drills

If you want to take your lacrosse game to the next level, you need to master the art of scooping ground balls. Ground balls are the lifeblood of lacrosse, and gaining possession off the turf can make or break a team’s success. Whether you’re an attackman, midfielder, or defenseman, having lightning-quick hands and developing your ground ball skills is a must.

Here are some of the best drills and techniques to transform yourself into a ground ball machine this season:

1. Perfect Your Scooping Motion

The scooping motion starts by getting your dominant hand as low to the ground as possible. Keep your thumb pointed down and use your fingers to rake underneath the ball. As you make contact, slide your top hand just above the ball and hug it into your crosse with a squeezing motion. The key is to keep the head of your stick parallel to the ground throughout the scooping motion.

Practice your scooping technique by placing balls on the ground and concentrating on using proper form. Get low, lead with the bottom hand, and squeeze the ball into your stick’s pocket. Work on both your strong and weak hands. The more reps, the more natural it will feel in game situations. Having flawless scooping mechanics will help you gain possession more consistently.

2. The Box Drill

The box drill is one of the best for improving your reaction time and coordination when scooping ground balls. Set up four cones in the shape of a large box or square. Start in the middle with a ball on the ground. When a coach yells “Go!” sprint to a cone, scoop the ball, sprint back to the middle, place the ball down, and repeat for each cone.

You can add variables to this drill, like having a partner roll balls randomly instead of using cones. The key is reacting quickly, scooping in stride, and working on changing direction while adjusting your stick angle. Do 2-3 reps of 10-15 seconds to get your fast-twitch muscles firing.

3. Partner Scatter Drill

Having a partner or teammates helps make ground ball drills more game-like. Start about 5-10 yards apart and take turns rolling ground balls in random directions. Sprint after the ball and focus on scooping it cleanly while on the run.

You can add elements like trying to shield your stick from your partner or battling to gain possession. Work both your right and left hands. Focus on adjusting your angles and acceleration to chase down errant balls.

4. Ground Ball Reaction Drill

This drill improves your ability to locate and react to ground balls quickly. Start in a athletic stance with your head up. Have a partner stand 5-10 yards away and roll balls in random spots without you looking. Keep your eyes focused on your partner. As soon as you see them release the ball, turn, spot the ground ball, and explode towards it.

The keys are reacting instantly, locating the ball, and having the coordination to adjust your route mid-sprint. Do 2-3 sets of 5-10 reps. This drill mimics real game situations where ground balls take erratic bounces.

5. Shenanigans Drill

As the name implies, this chaotic ground ball drill improves your composure in scramble situations. Get into groups of 4-5 players. Have two players start with balls. On the whistle, everyone battles for possession, tipped passes, and loose balls.

It’s full-on mayhem for 30-60 seconds. Fend off opponents, shield your stick, dive after ground balls, and compete like it’s a real game. The intensity and unpredictability forces you to sharpen your reactions and grind through physicality.

Rotate groups to stay fresh. Play short segments but go all out. This drill preps you for the anything-can-happen nature of ground ball scrums in lacrosse.

6. GB Finishing Drill

Scooping ground balls means little if you can’t complete the play. This drill focuses on finishing after gaining possession. Start with a ball on the ground about 10 yards from the goal. Sprint up and scoop the ball, then work on shooting or dodging without breaking stride.

Emphasize playing through the whistle and immediately attacking the goal. Repeat and alternate your finishing move – whether ripping a shot, dodging left or right, or drawing and dumping. Mastering the ability to go from ground ball to goal in seconds is a huge advantage.

7. Situational Ground Balls

Mimic game scenarios by working on ground balls from different situations. Have players take shots that you scoop as rebound ground balls. Roll balls along the boards and practice scooping in traffic. Try scooping low bouncing balls.

You can also position cones as defenders and practice scooping through contact. The closer you can make drills match real game reps, the better you’ll get at executing in pressure situations. Work on ground balls off face-offs, outlet passes, and broken clear attempts.

8. Junkyard Dog Drill

Embrace your inner junkyard dog and fight for every ground ball. Get into a group of 4-5 players with a stash of balls. Throw them all over the field randomly. When the coach yells “Go!” dive, scrap, and battle to gain possession of as many balls as you can.

Play 30-60 second segments all out. The junkyard dog who collects the most balls wins. This competitive drill conditions you to crave ground balls and sell out diving after them. It will make you fearless when the ball hits the deck during games.

There’s no feeling in lacrosse like scooping up a contested ground ball. Mastering GBs requires repetition and honing your form, reactions, hands, and competitiveness through drilling. Follow these scooping and ground ball drills to gain an extra possession edge over opponents.

Once ground balls become muscle memory, you’ll have the skills to vacuum up critical loose balls and become your team’s go-to ground ball machine this season. Dominating GBs leads directly to more goals scored and games won.

Win Faceoffs With Proper Technique and Timing

In the fast-paced game of lacrosse, faceoffs are hugely important in determining possession and momentum. Mastering the art of winning faceoffs requires perfect technique, timing, and tenacity. Whether you’re an experienced faceoff specialist or just starting out, improving your skills at the ‘X’ can give your team a major advantage.

Here are some of the best tips and drills for winning more faceoffs:

1. Perfect Your Stance

A low, athletic stance is crucial for faceoff dominance. Grip the shaft just above the head with your dominant hand at the bottom. Place your lead foot forward with your other knee down; keep your back straight and head up. This balanced position allows you to explode forward with force on the whistle.

Make sure you’re gripping the plastic, not the scoop, for maximum control. Practice your stance and get comfortable holding it for long periods. Superior stamina and leg strength in your stance is key.

2. Master the Clamp and Countertechniques

Your clamp is vital for securing possession off the faceoff. As the ball rolls up the head, violently snap down with your lead hand while stepping forward to clamp around the ball. If your opponent clamps first, counter by driving your shaft under their stick head and popping it up vertically to free the ball.

Drill your clamping motion and counters repetitively to make them second nature. Do ‘dead ball’ reps without a ball first. Face off against a partner and take turns trying to clamp cleanly. Beat your opponent to the ball every time.

3. Win the Mental Battle

Faceoffs are intensely psychological battles. Intimidate your opponent by sprinting onto the field fired up. Trash talk and play mind games to get in their head. Exude confidence in your stance and positioning. Stare them down eye-to-eye and don’t blink first.

Use deception by faking moves or shifts in your stance. The mental chess match often determines who gains the upper hand off the whistle. Out-hustle and out-will your opponent; fight for every ground ball.

4. Time the Whistle Perfectly

The fastest reaction time wins most faceoffs. When the referee says ‘Set’, place the ball on the line and get into your stance immediately. Listen intently for the whistle and anticipate it. Explode forward the instant you hear the tweet.

Work on timing drills with a partner. Take turns going on a random whistle and moving for the ball. Charge hard regardless of when the whistle blows. Consistently beating your opponent off the line will lead to faceoff dominance.

5. Use a Redwood Faceoff Head

Having a stick designed specifically for faceoffs is a game-changer. Use a wide head with a narrow channel, curved scoop, and stiff sidewalls like the Brine Mantra Rise. This gives you maximum ball control and clamping ability off the draw.

The head shape should match your style – pinch the ball for more finesse or clamp around it aggressively. Opt for a lightweight shaft to improve your hand speed. Having the right faceoff-specific setup boosts your win percentage tremendously.

6. Footwork and Movement Drills

Quickness and coordination with your footwork is vital for gaining leverage at the ‘X’. Do ladder drills, grapevines, and slide steps for agility. Have a partner mirror you and react to their movements out of your stance.

Set up cones around the faceoff area to practice side-to-side shuffling and opening your hips. Do ‘jingle feet’ drills to improve your chang of direction speed. Superior footwork translates to more ground ball wins.

7. Leverage the Motorcycle Grip

Use the motorcycle grip – lead hand palm down, back hand palm up – during the faceoff. This lets you rip the stick forward powerfully for maximum clamping force. Keep rolling your hands away from your body and stepping around the ball to maintain leverage.

Practice the motorcycle grip in your stance and when clamping. The extra torque it creates can overpower opponents. Dominating the grip battle often decides who emerges from the scrum with possession.

8. Drill Your Go-To Moves

Having signature moves off the faceoff gives you an edge. Maybe it’s quickly popping the ball to your left and spinning right. Or clamping and going between your legs. Or a behind-the-back clamp and split dodge.

Rep your go-to moves until they become muscle memory. Break them out when you need possession in a big moment. Keep opponents guessing by being unpredictable off the draw.

9. Scooping and Finishing Drills

The faceoff isn’t over until you pick up the ground ball. Scoop through contact using your best technique. Work on quickly transitioning from faceoff stance to scooping motion.

Once secured, focus on finishing the play. Do situational drills scooping then passing to a breaking teammate or charging to goal yourself. Mimic game speed and intensity. Dominating the ground ball and finishing with a fast break is the ultimate faceoff play.

10. Compete in Scramble Situations

The most game-like faceoff drill is the live scrimmage. Face off then battle for possession in unsettled situations. Fight through sticks, bodies, and contact. Rip the ball out of scrums. Pass to teammates breaking to goal for quick strikes.

Embrace the chaos and get comfortable playing in it. Thrive when the whistle blows by outworking everyone. These high intensity reps will make you a faceoff warrior.

Owning the ‘X’ starts with mastering your technique, footwork, grip, and hand speed. But it’s also about bringing relentless energy, confidence, strength, quickness, and instincts. Use these tips and drills to gain an edge over any faceoff opponent. Taking the majority of draws leads directly to more possessions and wins for your team.

Master Dodging Moves to Blow By Defenders

Looking to take your lacrosse game to the next level? Mastering dodging moves is essential for blowing by defenders and creating scoring opportunities. Whether you’re an attackman trying to split double teams or a midfielder charging to the goal in transition, having a killer dodge is a must. Here are 15 tips to perfect your dodges and leave defenders in the dust.

1. Footwork is Fundamental

Quick, precise footwork sets the foundation for executing devastating dodges. Work on changing direction at full speed, planting and pushing off either foot, and maintaining balance through contact. Lateral agility drills using cones or ladders will sharpen your footwork technique.

2. Lower Your Level

Dodging with a low athletic stance allows you to stay balanced and explode out of cuts. Keep your knees bent, butt back, and shoulders forward as you drive to the cage. This coiled position generates more power from your hips and legs for maximum acceleration.

3. Roll to Create Space

Rolling back to your defender’s top hip can open up dodging lanes to the goal. As you make contact, roll off the shoulder away from their stick to shield the ball. Then use your hips to pivot away and attack the open space.

4. Master the Split Dodge

The split dodge is a quick change-of-pace move to blow by defenders. As you approach, take a couple slow, hard steps to get them backpedaling. Then plant, sink your hips, and explode forward at full acceleration right through the gap.

5. Swim and Spin

Swim moves are extremely effective for dodging pressure out on the wings. As the defender contacts your hip, swim over top with your lead arm while ripping under and across to spin off pressure. Accelerate out of the turn upfield.

6. Go Behind the Back

Behind-the-back dodges create separation by getting the ball to your furthest hand. As you feel pressure, sink your hips and rip the ball behind your back. Explode out of the dodge and attack the defender’s exposed side.

7. Implement Head and Shoulder Fakes

Head and shoulder fakes make your dodges more deceptive by getting defenders to commit their momentum in the wrong direction. Sell the fake with an explosive head jerk or shoulder dip, then cut sharply the opposite way.

8. The Question Mark

The question mark dodge is a deadly inside roll that sets up quick shots on the crease. Start with a hard inside roll, then plant, sink your hips, and cut back underneath, using the goal post to shield your stick. Pop out the other side for a point blank shot.

9. Bull Dodge Down the Alley

Bull dodging straight downhill is extremely tough for defenders to stop. Build momentum and go right at their hips. Keep your stick pressed close to shield it. Use your legs and a low center of gravity to power through checks and contact as you attack the cage.

10. Jump to the Ball on Catches

Jump dodges get you accelerating instantly on catches. As the ball hits your stick, immediately hop or jump forward, landing on your front foot to explode forward. This quick first step allows you to blow by defenders before they can react.

11. The Europ Dodge

The Europ dodge is a tricky roll dodge that shields the ball and gets defenses leaning the wrong way. Start by rolling the opposite direction you intend to attack. At the last second, plant and rip back underneath, using the goal to protect your stick as you pop out the back side.

12. Pace and Space Your Dodges

Dodging is all about changing speeds to keep defenders off balance. Mix in hesitations, stutters, and head fakes to set up your explosive dodge moves. Use your off hand to control space and keep defenders on your hips.

13. Hit the 2-on-1 Dodge

When a slide comes, hit the 2-on-1 dodge to attack the recovering defender. As they try to close out, get to their top shoulder and rip underneath to shield your stick. Then you can draw and dump or power to the cage if you beat them cleanly.

14. Roll Back to Create 1-on-1s

Against aggressive defensemen overplaying you, utilize the roll back dodge. As they step up, rip the ball back and across your body as you roll off their top shoulder. This shielding dodge creates a 1-on-1 matchup in space.

15. Put It All Together

Mastering a wide range of dodge moves gives you answers for any defensive scenario. Mix up your dodging styles and keep reading the defense to take advantage of overplaying, slides, and gaps in coverage. With advanced footwork and deception, you’ll have the skills to blow by anyone.

Dodging is integral for breaking down tough defenses and generating scoring chances. Perfect these moves and techniques through game-speed repetition to develop your takeover dodge. With dominance in 1-on-1s, you’ll be a matchup nightmare and offensive force.

Supercharge Your Workouts and Reach New Heights With Lacrosse: 15 Secrets For Next Level Performance

Take your lacrosse game to the next level with these 15 performance boosting workout tips. From building explosive power to improving lacrosse-specific skills, these training secrets will supercharge your game and help you dominate the competition.

1. Train For Power

Developing full-body power translates directly into blistering shot speed, crushing checks, and explosive dodging ability. Focus your training on Olympic lifts, plyometrics, and speed/agility moves to boost power.

2. Perfect Sprinting Mechanics

Maximum sprint speed is crucial in lacrosse for beating defenders and finishing in transition. Analyze and tweak your form to optimize acceleration and top speed. Cue a powerful arm drive, aggressive heel recovery, and slight forward lean.

3. Build A Strong Lacrosse Core

A solid core provides stability for dodging, shooting power, and absorbing checks. Target your obliques, lower back, and hips with planks, Palloff presses, and lateral moves like shuffles.

4. Don’t Neglect Small Muscles

Grip, wrist, and forearm strength are vital for securing tough ground balls, protecting sticks in traffic, and ripping off checks. Use thick barbell holds, rice bucket work, and wrist curls to develop your hands and arms.

5. Perfect Your Passing

Crisp, accurate passing sets up goals in settled and transition situations. Dial in your technique with passing drills using rebounders and target cones. Work both your dominant and weak hands.

6. Master Shooting On The Run

Being able to strike the net with power and precision on the run separates great finishers. Drill shooting after dodging toward dummy defenders or sprinting onto passes.

7. Add Plyometric Push-Ups

Explosive plyometric push-ups build upper body power for increased shot velocity and checking force. From standard position, clap your hands and push hard off the ground between reps.

8. Get Face-Off Strong

Winning draws leads directly to possession and scoring chances. Build a strong base and quick explosion out of your stance using band resisted starts and heavy sled drives.

9. Sprint With Resistance

Resisted sprinting overloads your muscles to make regular running feel easier and faster. Try sprint cords, sleds, or a parachute for added resistance on start-ups and high speed running.

10. React Faster

Quick reaction time translates into beating your man to ground balls, anticipating passes, and capitalizing on transition chances. Enhance reflexes with agility ladder, dot drill, and reaction ball work.

11. Protect The Rock

In chaotic game situations, you must protect possession while absorbing contact. Drill cradling, shielding, and carrying the ball while coaches or teammates bump and nudge you.

12. Improve Your Conditioning Base

Developing your aerobic engine gives you the stamina to go all out from first whistle to last. Mix in some longer tempo runs and sprints to build work capacity.

13. Train With Your Team

Group training intensifies competition and accountability while building chemistry. Organize team lifting, conditioning circuits, and skill sessions in the offseason.

14. Adopt Pro Recovery Strategies

Proper rest and recovery enhances performance gains and reduces injury risk from overtraining. Focus on sleep, nutrition, soft tissue work, and active recovery between intense sessions.

15. Analyze Your Performance

Leverage game film, stats, and coach feedback to identify your strengths and weaknesses. Set specific performance goals and track progress over the offseason.

Raising your game to the next level requires dedicated, lacrosse-specific training tailored to your individual needs. Follow these expert tips to build athleticism, skill, and on-field dominance. Remember that commitment and consistency in your preparation enable game-changing performance. Now get after it and own the field this season!

Dissect the Pick and Roll to Create Scoring Chances

The pick and roll is one of basketball’s most lethal offensive weapons. Mastering its nuances as a ball handler or screener can help generate easy baskets and collapse defenses. Let’s break down the intricacies of the pick and roll to help take your scoring to the next level.

Play With Pace and Pressure

Approach the screen with controlled speed, setting up your defender on your hip. As the screener steps up, explode off the pick, staying tight to their body to rub your man off. Turn the corner sharply, keeping your dribble alive and eyes up.

Make the Defense Choose

Come off the screen looking to attack the big defender. Make them choose whether to cut you off or stay with the roller. If they hedge, rip through the gap off the pick and penetrate. If they stay back, feed the open roller.

Manipulate the Big

Use hesitation moves, fakes, and changing speeds to manipulate the big defender hedging the screen. If they’re overplaying you, crossover to split the gap. If they sag back, pull up for the midrange jumper.

See Two Defenders

As you use the screen, your goal is to see both your man and the big defender. Their positioning will reveal the best scoring option. If they trap, find the open shooter. If the big drops, attack the basket.

Develop Your Pull-Up Jumper

A lethal pull-up jumper forces bigs to play up on screens, opening driving lanes. Master stopping on a dime off the dribble and elevating into a smooth jumper from midrange.

Use Hang Dribbles and Shot Fakes

Sell your drive but pull up by utilizing a left-to-right or right-to-left escape dribble into your shot. Up your deception with shot fakes on the jumper to blow by closing defenders.

Feed the Pocket Pass

When the screener’s defender hedges hard, hit them with a pocket pass in the midrange gap. Deliver the ball firmly to their shooting pocket while on the move for quick offense.

Alley-Oop Lobs Finish Strong

Energize your team and crowd with explosive alley-oop finishes on the pick and roll. Lead your rolling big man up high with the lob when their defender helps on your drive.

Step Behind the Arc

Pulling up from behind the 3-point line forces defenses to extend pressure higher on screens. Master catching off the pick, squaring up, and rising into the triple threat.

Wrong Shoulder the Screen

Set up trailing defenders by wrong-shouldering the screen to change directions. Drift one way, plant the outside foot, then use the screen back the other way.

Hold Your Dribble on Help

Be a scoring threat but also willing passer. If the defense collapses in help, pull up and hold your dribble until a shooter pops open, then deliver the kickout.

Make the Extra Pass

Draw second defenders but keep moving the ball. If your drive draws help, make the kickout, then relocate to give your teammate an outlet.

Slip the Screen

Mix it up by occasionally slipping the screen before contact, flashing straight to the rim on a free run. Time your cut and convert the dump pass.

Set Solid Screens

As the screener, set firm, legal screens to provide an open lane to attack. Make contact with the defender’s torso, keep your feet stationary, and roll hard.

Play Off Two Screeners

Double screens with two offensive players can create confusion and openings. Come tight off the picks for an instant lane to score.

Put in the work on these pick and roll techniques to develop seamless chemistry with your teammates. Master making reads off the screen action to capitalize on defensive mistakes. With precision and polish, this great basketball set will lead to easy offense and lights-out production.

Supercharge Your Workouts and Reach New Heights With Lacrosse: 15 Secrets For Next Level Performance