How to Shoot on the Run in Lacrosse: Key Techniques for Scoring on the Move
Shooting on the run in lacrosse is an essential skill that allows players to take advantage of fast breaks and create scoring opportunities while on the move. Since you're typically moving at full speed, it requires good body control, timing, and accuracy. Here’s how to effectively shoot on the run:
1. Positioning and Approach
Start with good positioning: As you approach the goal, make sure you are in an open space, where you can either get a clean shot or pass the ball if needed. Avoid running directly at the goalie, as this will give them an easier time tracking your shot.
Body posture: Stay low and balanced as you approach the goal. Having a low center of gravity will help you maintain control and stability while you shoot.
Head up: Keep your head up to survey the defense and find open shooting lanes. You want to be aware of the goalie’s position and any defenders who might be nearby.
2. Cradling and Ball Control
As you run, keep the ball securely in your stick. Cradle the ball so that it doesn’t fall out during your run, but make sure you're not over-cradling (which can slow you down).
Quick transition from cradle to shot: When you're ready to shoot, quickly transition from cradling to the shooting stance without losing control of the ball.
3. Footwork and Set-Up
Step into your shot: As you approach your shooting position, take a step with your lead foot. This helps to generate power and stability for your shot.
Plant your lead foot: When you’re about to shoot, plant your lead foot (the one opposite to your shooting hand) for balance and control.
Position your non-dominant hand: Your non-dominant hand should be farther up the shaft to control the stick, while your dominant hand remains lower to guide the shot.
4. The Shot
Snap your wrists: To get maximum speed and accuracy on the shot, use a quick snap of the wrists as you release the ball. The power for shooting on the run comes from the wrists and the quick motion of your arms.
Use your body: Don’t rely solely on your arms to generate power. Rotate your hips and shoulders into the shot. The more you involve your body in the shot, the stronger and more accurate it will be.
Follow through: Just like a regular shot, make sure you follow through after the release. Your stick should finish pointing towards your target, and your body should naturally follow the motion of the shot.
5. Shooting Angles
Shoot from different angles: While on the run, you’ll often be forced to shoot at unconventional angles. Be prepared to shoot over your shoulder, sidearm, or while moving to the side to avoid the goalie or defenders.
Fake before shooting: If the goalie is coming out to challenge your shot, use a fake shot to get them to bite on a false move. This will give you an extra split second to aim and release the ball into an open spot.
6. Practice
Practice shooting on the run from different angles: Set up drills that force you to shoot on the run from various spots on the field.
Work on your balance and footwork: The key to shooting on the run is maintaining balance while generating power. Incorporate balance drills and running shots in your practice routine.
Fine-tune your wrist snap and shot placement: The faster you can snap your wrists, the quicker and more accurate your shot will be.
7. Shooting Techniques to Experiment With
Low-to-high shots: Shoot low to force the goalie to drop, and then follow up with a high shot on a quick run.
Sidearm or underhand shots: These types of shots can be more difficult for the goalie to read while you’re on the run, especially if you are being defended closely.
Overhand shots: These provide power and are often used when shooting while running through the defense, especially when you have the opportunity to wind up and get a clean shot off.
Conclusion
Shooting on the run in lacrosse takes time, practice, and a combination of footwork, stick skills, and body control. By mastering the technique of shooting while moving, you’ll be able to turn fast breaks and transition plays into scoring opportunities. The more you practice shooting on the run, the more natural it will become, helping you to be more effective on the field in game situations.
