Mastery of Technique and Individual Skills
Improving cradling, scooping, and passing on the move is essential for lacrosse player development. These skills help maintain possession, transition effectively, and execute plays with precision.
Duration: 120 minutes
Objective: Improve the technical skills of cradling, scooping, and passing on the move, essential for complete ball control.
1. Warm-Up (15 minutes)
Description: Active mobility and ball control exercises to prepare players for the quick movements and precision needed during the session.
Exercises:
Active Mobility: Dynamic exercises to activate muscles and improve flexibility, focusing on the legs, hips, and wrists, essential for cradling.
Ball Control Drill: Dynamic Partner Passing: Players practice dribbling and short passes while moving, focusing on technique and ball control.
Benefit: These exercises prepare players for the quick, precise movements required for cradling, scooping, and passing on the move.
2. Technical Work (25 minutes)
Description: Exercises focused on improving individual skills such as cradling, scooping, and passing on the move, which are essential for effective ball control.
Exercises:
Drill 1: Figure-8 Relay: Beginner Drill Focused on Ground Balls & Cradling: This drill helps players improve agility, ball control, and the ability to maintain possession while moving quickly. Players practice cradling while completing a figure-8 path.
Drill 2: Pick & Roll Drill: Players practice executing effective picks and reading plays to create passing and shooting opportunities. This drill emphasizes the skill of creating space and passing the ball accurately and effectively.
Benefit: These exercises help players improve their cradling and scooping technique, as well as refine their passing execution under pressure.
3. Tactical Work (30 minutes)
Description: Integration of technical skills into real-game situations, where players apply what they've learned in a tactical context.
Exercises:
Drill 1: Meatloaf passing drill: In this drill, players work on passing to different angles under pressure. The focus is on improving the accuracy and speed of passes in difficult situations, which is essential for maintaining control in fast-paced play.
Drill 2: Three-man weave: This drill helps improve coordination among players while practicing passing and moving in a dynamic format. Players work on their passing on the move and quick decision-making during team play execution.
Benefit: This tactical work improves players' ability to execute technical skills within a team context, enhancing passing accuracy, speed, and mobility.
4. Games/Competition (40 minutes)
Description: Competition in a small-sided game to apply the skills developed during the session, focusing on ball control and effective passing in a competitive environment.
Exercise:
Mini match: Players practice in a small-sided format where they must apply their cradling, scooping, and passing on the move skills. The focus is on quick decision-making, teamwork, and effective passing in real-game situations.
Benefit: This exercise allows players to put into practice what they've learned in a real-game environment, improving their ability to apply technical skills under pressure and in dynamic situations.
5. Cool Down (10 minutes)
Description: Stretching and relaxation to reduce muscle tension and aid in recovery.
Exercises:
Leg and Arm Stretches: Focused on the areas most used during the session, such as quadriceps, hamstrings, and arm and wrist muscles.
Muscle Relaxation: Breathing techniques and light stretches to reduce tension and improve flexibility.
Benefit: The cool-down helps prevent injuries and improves muscle recovery after the intense training session.
Session Benefits
This session is designed to improve players' individual technical skills, such as cradling, scooping, and passing on the move. Drills like the Figure-8 Relay and Pick and Roll Drill improve ball control and the ability to execute quick and effective movements. The Meatloaf Passing Drill and 3-Man Weave focus on improving passing accuracy under pressure and while moving. The Small-Sided Game allows players to practice these skills in a competitive environment, enhancing decision-making and applying techniques in real-game settings.
By the end of the session, players will have significantly improved their ability to control the ball, pass with accuracy, and make quick decisions under pressure, all of which are crucial for their performance in real matches.
Why This Lacrosse Practice Plan is Essential for Skill Development
Lacrosse is a fast-paced, dynamic sport that requires precision, coordination, and skill execution under pressure. Mastering fundamental techniques like cradling, scooping, and passing on the move is crucial for success on the field. This practice plan is designed to enhance these core skills while integrating them into real-game scenarios, helping players improve their ball control, decision-making, and teamwork.
The Structure of the Practice Plan
This 120-minute training session is carefully structured to provide a balanced combination of technical skill development, tactical application, and competitive gameplay. The breakdown ensures players receive focused attention on specific aspects of the game while also applying their skills in realistic situations.
1. Warm-Up (15 Minutes)
Why It Matters:
Warm-ups are often overlooked, but they are crucial for preparing players both physically and mentally for training. This phase enhances flexibility, increases heart rate, and activates the muscles needed for cradling, scooping, and passing.
Exercises:
Active Mobility Drills: Dynamic movements to loosen up muscles and improve range of motion in the legs, hips, and wrists.
Ball Control Drill – Dynamic Partner Passing: Players move while passing to each other, focusing on precise technique and ball control.
Benefits:
These exercises ensure players are properly warmed up and ready to execute their skills efficiently. They also reinforce muscle memory, making passing and cradling second nature.
2. Technical Work (25 Minutes)
Why It Matters:
Individual technical proficiency is the foundation of success in lacrosse. Without proper technique, even the best strategies will fall apart.
Exercises:
Figure-8 Relay Drill: A beginner-friendly drill focusing on ground balls and cradling. Players navigate through a figure-eight pattern, maintaining control while improving agility.
Pick & Roll Drill: This drill emphasizes how to set and use picks effectively, a critical skill for creating offensive opportunities.
Benefits:
Technical drills provide players with the necessary repetitions to build consistency. The Figure-8 Relay helps with body coordination and ball control, while the Pick & Roll Drill teaches players how to execute plays effectively.
3. Tactical Work (30 Minutes)
Why It Matters:
Lacrosse is a team sport, and even the most skilled players need to work within a tactical framework. Tactical drills teach players to think and react under pressure.
Exercises:
Meatloaf Passing Drill: Helps players pass under pressure at different angles, improving their ability to execute fast and accurate passes.
Three-Man Weave: Enhances passing and movement coordination, forcing players to make quick decisions while on the move.
Benefits:
Tactical drills train players to apply their technical skills in a fast-paced game environment. Players develop better awareness, communication, and team chemistry.
4. Games/Competition (40 Minutes)
Why It Matters:
The best way to reinforce new skills is through game-like situations. Competition pushes players to apply their skills under pressure and adapt to real-time challenges.
Exercise:
Mini Match: Players compete in a small-sided game where they must use cradling, scooping, and passing skills to maintain possession and create scoring opportunities.
Benefits:
Competitive play improves decision-making, teamwork, and execution. It allows players to experiment with new techniques in a live setting, reinforcing the lessons from previous drills.
5. Cool Down (10 Minutes)
Why It Matters:
Recovery is just as important as training. A proper cool-down helps prevent injuries, reduces muscle soreness, and prepares players for their next session.
Exercises:
Leg and Arm Stretches: Focuses on key muscle groups used during practice.
Muscle Relaxation Techniques: Breathing exercises and light stretching to promote recovery.
Benefits:
A good cool-down routine ensures that players recover effectively, preventing long-term injuries and maintaining flexibility for future performance.
Why This Practice Plan is Effective
This practice plan follows key principles of effective coaching, ensuring that players receive well-rounded training that enhances their technical, tactical, and physical abilities. Here’s why it works:
Progressive Skill Development: The plan starts with fundamental exercises before transitioning to complex, game-like situations.
Repetition with Variation: Players get multiple repetitions of core skills in different scenarios, improving adaptability.
Game-Realistic Drills: Players practice under pressure, simulating real match conditions.
Balanced Structure: The session provides a mix of individual skill development, tactical work, and competitive play.
Injury Prevention: A structured warm-up and cool-down ensure players stay healthy and avoid overuse injuries.
Final Thoughts
This practice plan is designed to build well-rounded lacrosse players by focusing on core technical skills and integrating them into game-like situations. By following this structured approach, players will develop confidence, improve their ball control, and become more effective in both individual and team play. Whether coaching youth players or high-level athletes, this practice model provides a solid foundation for long-term skill development and game success.
