The Essential Lacrosse Guide for Beginners

The Essential Lacrosse Guide for Beginners

Origin of Lacrosse

Believe it or not, lacrosse has been played for centuries by Native American tribes. Originally called “stickball,” lacrosse was a sport used to settle conflicts, heal the sick, and honor the Creator. Today, lacrosse is one of the fastest growing sports in North America.

Equipment You’ll Need

To play lacrosse, you’ll need a lacrosse stick, helmet, gloves, elbow and shoulder pads, and cleats. Goalies wear additional protective gear like chest pads and throats guards. The lacrosse ball is solid rubber and the stick has a mesh net on the end for catching and throwing.

Field of Play

A regulation lacrosse field is 110 yards long by 60 yards wide. There are two goal cages at each end. The goals measure 6 feet by 6 feet. Lacrosse is typically played outdoors on grass or artificial turf.

Positions and Roles

There are 10 players on a lacrosse team – 3 attackers, 3 midfielders, 3 defenders and a goalie. Attackers and midfielders handle the lacrosse ball on offense. Defenders try to regain possession. The goalie blocks shot attempts.

Passing and Catching

Good stick skills are essential in lacrosse. When passing, step towards your target and snap your wrists to throw the ball. Keep your top hand near the head of the stick when catching passes.

Shooting the Lacrosse Ball

To shoot the ball with power and accuracy, bring your bottom hand close to your hip during the windup. Rotate your torso and step towards the target as you shoot. Aim for the corners when shooting on goal.

Dodging Defenders

Dodging is maneuvering around defenders to create a shot opportunity. Effective dodges include the split dodge, face dodge, roll dodge and bull dodge. Change speed and use fakes to throw the defense off balance.

The Importance of Your Stick

Your lacrosse stick, known as a crosse, is your most important piece of equipment. Keep the pocket deep and the weaving tight. This gives you better ball control. The stick’s length depends on your position and skill level.

Offensive Strategies

On offense, focus on maintaining possession, moving the ball quickly, setting picks, and cutting to open space. Create two-man games with picks and cuts to the goal. Be patient and wait for good shots.

Defensive Strategies

On defense, keep your stick in the passing lanes to deflect and intercept passes. Stay on the hips of dodgers and don’t let them get outside leverage. Slide defenders to help teammates when needed. Communicate constantly.

Common Lacrosse Penalties

Illegal body checking, slashing, and interference are common lacrosse penalties. Creativity and finesse are encouraged – illegal stick checks and overly physical play are penalized. Penalties result in 30-second man down situations.

Training Tips

To improve your lacrosse skills, emphasize stickwork drills, footwork agility, sprints, and conditioning. Do wall ball regularly to sharpen stick skills. Strength training for your legs, core and back is also important.

Eat Like a Lacrosse Player

Lacrosse requires a mix of strength, speed and endurance. Eat a balanced diet with lean meats, veggies, whole grains and healthy fats. Stay hydrated and limit junk food. Eat pre-game meals 2-3 hours before and refuel with protein afterwards.

Lacrosse has grown into a popular sport for both men and women. By mastering the fundamentals and lacrosse IQ, beginners can progress quickly. Keep practicing your skills and enjoy the fast-paced, free-flowing action of lacrosse!

Equipment You’ll Need

Playing lacrosse requires a set of specialized gear to keep you protected while allowing freedom of movement. For starters, you’ll need a lacrosse stick (known as a crosse) with a mesh net pocket to cradle and pass the ball. Plastic and composite sticks are common at lower levels while advanced players often prefer lightweight titanium.

In addition, lacrosse players wear protective equipment including helmets with full face masks, arm and shoulder pads, gloves with rigid padding, and cleated shoes. Goalies get even more heavily armored with chest protectors, padded pants, and throat guards. Optional lacrosse equipment includes mouthguards and rib pads for added protection.

The lacrosse ball used in men’s games is a solid rubber ball roughly the size of a tennis ball but slightly heavier. Women’s lacrosse uses slightly smaller balls with softer coverings. Knowing the proper lacrosse gear to use and how to wear it can make you more confident and prevent injuries on the field.

Lacrosse Rules and Regulations

Lacrosse has a unique and intricate set of rules that govern gameplay. Men’s and women’s lacrosse actually have significant differences in their rules and regulations.

In men’s lacrosse, each team fields 10 players – a goalie, three defenders, three midfielders and three attackers. Games consist of four 15-minute quarters with short breaks in between. The field is 110 yards long and 60 yards wide.

Some key men’s lacrosse rules include: limited stick checking, penalties for illegal body contact, and the ability to score by shooting the ball directly into the goal. There is no out-of-bounds and games often move quickly up and down the field.

Women’s lacrosse has 12 players per team and the field has slightly different dimensions. Checking is restricted in the women’s game to promote finesse and limit physicality. Another difference is that in women’s lacrosse, players must stop and pass the ball once they enter the 8-meter arc around the goal.

Knowing the nuances of men’s versus women’s lacrosse rules will ensure you are playing the game properly and legally. As you advance in lacrosse, reading up on the full official rulebook is recommended.

Lacrosse Positions and Roles

Lacrosse teams are made up of 10 players on the field at a time. Each position has a specific role and set of responsibilities.

The three attackmen play in the offensive half of the field. They primarily handle the ball and take shots on goal. Attacks need excellent stick skills and shooting accuracy.

Three midfielders cover the entire length of the field. They transition between offense and defense. Midfielders must have speed, endurance and all-around ability.

Defenders concentrate on preventing goals. They defend their zone, block shots, force turnovers and outlet the ball after regaining possession. Physicality and one-on-one defense are vital.

Finally, the goalie guards the 6’x6′ cage and makes saves. Goalies require quick reflexes, courage, and mental toughness as the last line of defense.

Understanding lacrosse positions enables you to play to your strengths. Coaches may move players around, but mastery of your role leads to team success.

How to Throw and Catch a Lacrosse Ball

Mastering the fundamentals of throwing, catching, and scooping ground balls is critical for lacrosse players. Here are some tips to develop these core skills:

To throw the lacrosse ball accurately and with velocity, step towards your target during the throw and generate power by rotating your hips and core. Follow through with your stick pointed at the receiver. For catches, keep your top hand loose near the head of the stick to cushion the ball on impact.

Scooping ground balls takes practice and timing. Approach the ball head on and get low by bending your knees and back. Place the head of the stick near the ball and lift through with your wrists, keeping the stick horizontal to the ground.

Beginners should spend time doing wall ball drills to improve stick skills. Juggle ground balls from close range to work on scooping technique. Play catch frequently to develop soft hands and get comfortable throwing on the run.

With repetition and coaching, lacrosse ball handling will become second nature. Focus on mechanics and build confidence by mastering the fundamentals.

Lacrosse Shooting Techniques

Developing a powerful and accurate lacrosse shot takes practice and proper shooting mechanics. Here are some tips for polishing your shooting technique:

Grip the stick with your dominant hand near the bottom and your off-hand about halfway up the shaft. This provides optimal control and whip on your shot. Rotate your hips and shoulders towards the target as you shoot to generate power from your core.

Aim for the corners of the goal. Goalies have difficulty stopping well-placed sidearm and overhand shots targeted at the top and lower corners. Approach the goal at an angle rather than head-on for better shooting angles.

Follow through fully after your shot release. Keep your stick extended towards the target and your arms outstretched. This ensures maximum power transfer and accuracy. Land balanced on your shooting-side foot.

Wind up for your shot by bringing the stick back to your ear rather than behind your head. This keeps the ball in your field of vision so you can shoot more instinctively. Practice different shooting techniques like sidearm, overhand and underhand shots.

Developing a blistering shot takes time. Shoot against walls and into nets frequently to groove your mechanics. Accuracy will improve as your lacrosse shooting skills become second nature.

Lacrosse Dodging Moves

Dodging is maneuvering the lacrosse ball around defenders to create space for a shot or pass. Mastering dodging techniques is critical for offensive players. Here are some common lacrosse dodges:

The split dodge involves taking a big step to one side of the defender then explosively pushing off that foot back the opposite way. Change speeds during the dodge to keep defenders off balance.

During a face dodge, the dodger looks directly at the defender, then sticks one leg and arm out to the side and pushes off laterally in the opposite direction. Faking high then dodging low or vice versa makes this move more effective.

The roll dodge requires rolling your body across the front or back of the defender while cradling the ball to shield it. Time the dodge so your body acts as a pick to impede your defender.

Bull dodges simply rely on sheer power and strength. Lower your shoulder and drive through the defense, using your body to create space. This works well against smaller defenders.

Practice chaining together different dodging moves in sequence to weave through defenses. Sharp cuts, change of pace, and well-timed dodges will help offensive players create scoring opportunities.

Importance of Lacrosse Sticks

In lacrosse, your crosse (stick) is your most vital piece of equipment. The design and stringing of your stick directly impacts your level of ball control, passing, catching and shooting.

Stick materials like titanium alloys versus plastic affect weight, durability, and cost. Offensive players tend to like lightweight sticks while defenders prefer more rugged titanium sticks.

The amount of whip (flex) built into the head comes down to personal preference and position. Midfielders tend to use moderately stiff heads while attackmen favor extra whip for better ball retention.

Proper stringing involves interlacing leather into the mesh head to form the pocket. Depth and tightness of stringing impacts passing, catching and scooping. Attackmen like shallower pockets while midfielders use deeper pockets.

Take time to determine the optimal lacrosse stick for your position and playing style. Consult coaches or teammates if unsure about stick sizing, materials or stringing specifics. Your stick is your most important piece of lacrosse equipment.

Lacrosse Offensive Strategies

Generating goals requires smart offensive tactics and well-executed teamwork. Here are some effective offensive strategies in lacrosse:

Ball movement is key – quickly swing the ball around the perimeter by precise passing. This stretches the defense and creates cut opportunities to the goal.

Set picks and screens for teammates to rub defenders off and open space to dodge or cut. Picks near the crease area are especially effective.

Use two-man games like give-and-gos with picks and passes to generate one-on-one dodging chances. Coordinate these plays through communication.

Patience is critical on offense. Probe the defense for weaknesses but resist the urge to dodge and shoot at the first opening. Look for the optimal high percentage shot.

Establishing a balanced offensive attack prevents the defense from overplaying one particular player or area. Keep them guessing by involving all offensive players.

Combining fundamentals like dodging, passing, and off-ball movement with strategic awareness leads to offensive success. Out-think and out-maneuver the defense.

Lacrosse Defensive Strategies

Success in lacrosse depends heavily on strong defensive play. Here are some key defensive strategies and tactics:

Stick positioning is critical – keep your stick in the passing lanes to intercept throws and shots. Wave your stick actively to deflect passes.

Stay tight on dodgers by playing their hip pocket. Don’t let them gain outside leverage for easy dodges to the goal.

Implement calculated slides when defenders get beat. Call out pickups and slides early through communication. Don’t over-slide and leave attackmen open.

Force dodgers and feeders to their weak hand through body positioning. Take away their strongest moves and angles.

Challenge every pass and shot. Fighting through picks and closing space flusters offenses. Bring physicality and intensity.

Conditioning is vital on defense to maintain active sticks and tight coverage from end to end. Defense and hustle win championships in lacrosse.

Lacrosse Penalties

Lacrosse has strict rules against dangerous play. Understanding common infractions and their penalties is key for all players.

Slashing involves recklessly and violently hitting another player’s stick or body with your own stick. It results in a 1-3 minute penalty.

Illegal body checking includes hits thrown with the head or from behind, along with blindside hits. These also incur 1-3 minute penalties.

Cross-checking is using the shaft of your stick to shove another player. It warrants a 1-3 minute stint in the penalty box.

Tripping, holding, and unnecessary roughness are other examples of personal fouls in lacrosse. The penalty for all personal fouls is being man-down for 1-3 minutes.

Technical fouls like crease violations, offsides, and pushing also result in 30 second penalties. Playing smart, controlled lacrosse prevents penalties.

Lacrosse Training Tips

Reaching your lacrosse potential requires proper training and practice habits. Here are some tips for taking your game to the next level:

Emphasize stickwork drills like wall ball to refine your catching, throwing, and scooping skills. Repetition develops lacrosse instincts.

Do footwork and agility ladder drills to improve coordination, balance, and change of direction. These translate directly to game speed.

Strength training builds the power needed for shooting, passing, and physical play. Focus on your legs, core and back with compound lifts.

Increase stamina with interval sprints. Lacrosse’s fast pace demands solid conditioning. Cross-train with running, biking and swimming.

Simulate game situations in your workouts – scrimmage often and practice shooting under pressure. Visualization and reps boost confidence.

Recovery is also crucial – refuel, rehydrate, rest and get quality sleep. Proper lacrosse training regimens balance work and rest.

Lacrosse Nutrition and Health

Proper nutrition and lifestyle habits are key for optimal lacrosse performance. Here are some dietary tips for lacrosse players:

Eat a balanced diet rich in lean protein, complex carbohydrates, healthy fats and vegetables to obtain ideal macros. Protein aids muscle recovery.

Hydrate constantly, especially before, during and after training and games. Water and sports drinks replenish fluids lost through sweat.

Time your fueling – eat a light pre-game meal 2-3 hours prior and refuel with protein and carbs within 30 minutes after matches.

Limit junk food like candy, chips and soda. Focus on whole foods and minimize processed items high in sugar and unhealthy fats.

Supplement wisely. Whey protein, creatine and caffeine can provide performance benefits, but get nutrients primarily through diet.

Proper rest and sleep allow your body to recover optimally. Make enough time for classes, training, socializing and sleep.

Lacrosse Variations and Leagues

Beyond men’s and women’s field lacrosse, various lacrosse games exist for different ages and skill levels.

Box lacrosse, played indoors on a hockey rink surface, emphasizes ball movement and scoring due to the confined space. Great for developing stick skills.

Youth leagues use modified rules and equipment to make lacrosse easy and safe to learn. US Lacrosse sets age-specific standards for youth leagues.

Post-collegiate lacrosse clubs and tournaments allow athletes to continue competing competitively after college. The Vail Shootout and Lake Placid Summit Classic are two popular examples.

Professional field lacrosse leagues operate in North America, including the NLL for box lacrosse and Premier Lacrosse League for men’s field. Athletes can pursue lacrosse as a pro career.

Lacrosse continues growing domestically and internationally. Different versions make lacrosse enjoyable for players of all ages and abilities.