Training Plan: Basic Lacrosse Fundamentals
Objective: Develop essential skills such as cradling, ground balls, and passing.
Duration: 2 hours
00:00 - 00:15 | Warm-up
Objective: Activate muscles and prevent injuries.
A dynamic warm-up is essential to prepare the body for physical exertion, improve mobility, and reduce the risk of injuries.
Suggested drills:
Essential Stretching for Men's Lacrosse: Joint mobility exercises and stretching of major muscle groups.
Sharks and Minnows: Improve ball control while moving.
00:15 - 00:30 | Stick Work and Passing
Objective: Improve passing accuracy and speed.
Mastering the stick and executing quick passes are crucial in the game, allowing players to maintain possession and create offensive opportunities.
Suggested drills:
Triangle Passing Drill:: Enhances passing precision and speed.
Star Passing Drill: Develops peripheral vision and the ability to pass while in motion.
00:30 - 00:45 | Ground Balls
Objective: Improve the ability to recover ground balls.
Securing loose balls is critical for maintaining possession and transitioning between defense and attack.
Suggested drills:
Figure-8 Relay: Enhances ground ball recovery technique and ball control.
Steal the Bacon: Competitive drill to quickly recover a loose ball.
00:45 - 01:00 | Small-Sided Games
Objective: Develop game vision and decision-making in tight spaces.
Working in small spaces improves players' ability to make quick decisions and maintain possession under pressure.
Suggested drills:
Passing on the Move: Develop passing and off-ball movement under high-pressure situations.
01:00 - 01:15 | Transition Drill
Objective: Improve decision-making in transition situations.
Quick transitions from defense to attack are key to capitalizing on scoring opportunities. This drill focuses on making fast decisions under pressure.
Suggested drills:
Full Field 2v1 Ground Ball into a Fast Break: Enhances speed and decision-making in counterattack situations.
01:15 - 02:00 | Modified Rules Mini-Game
Objective: Encourage creativity and adaptability in gameplay.
Modified rules allow players to experiment with different strategies and adjust their playing style for improvement.
Suggested drills:
King of the Field: Game with restrictions such as "maximum 3 seconds with the ball" or "no consecutive passes to the same player."
Developing Essential Lacrosse Skills: Cradling, Ground Balls, and Passing
Objective: Developing fundamental skills such as cradling, ground balls, and passing is essential for effective gameplay. This training session focuses on refining ball control, improving reaction speed, and enhancing decision-making under pressure. Strengthening these abilities allows players to maintain possession, execute plays efficiently, and transition seamlessly between offense and defense.
Duration: 2 hours
00:00 - 00:15 | Warm-Up
Objective: Prepare the body for intense physical activity and reduce injury risk. A proper warm-up enhances mobility, flexibility, and coordination, allowing players to perform at their best.
Suggested Drills:
Essential Stretching for Men's Lacrosse: Joint mobility exercises and dynamic stretching.
Sharks and Minnows: Enhances cradling and ball control while moving under pressure.
00:15 - 00:30 | Stick Work and Passing
Objective: Improve passing accuracy, ball control, and stick-handling speed. Effective passing ensures smooth ball movement and offensive efficiency.
Suggested Drills:
Triangle Passing Drill: Develops quick, precise passing and movement.
Star Passing Drill: Enhances peripheral vision and passing accuracy on the move.
00:30 - 00:45 | Ground Ball Recovery
Objective: Strengthen the ability to secure ground balls under pressure. Quick recovery of loose balls provides a significant advantage in maintaining possession and dictating gameplay.
Suggested Drills:
Figure-8 Relay: Enhances ground ball technique and ball control in tight spaces.
Steal the Bacon: A competitive drill emphasizing quick reactions to secure possession.
00:45 - 01:00 | Small-Sided Play
Objective: Improve decision-making and ball movement in confined spaces. Practicing in tight situations helps players develop quick reflexes and composure under defensive pressure.
Suggested Drills:
Passing on the Move: Develops passing accuracy and off-ball movement under pressure.
01:00 - 01:15 | Transition Play
Objective: Enhance decision-making and execution during fast transitions from defense to attack. Quick, strategic transitions maximize scoring opportunities.
Suggested Drill:
Full Field 2v1 Ground Ball into a Fast Break: Trains speed, reaction time, and fast break execution.
01:15 - 02:00 | Modified Rules Mini-Game
Objective: Encourage adaptability and strategic thinking through gameplay. Modified rules force players to be creative, adjust quickly, and refine their tactical approach.
Suggested Drill:
King of the Field: A competitive game with restrictions such as "maximum 3 seconds with the ball" or "no consecutive passes to the same player."
