Box Drill for Lacrosse Defenders: Improve Footwork and Positioning
This simple defensive box drill helps players master body control, footwork, and defensive positioning. By combining shuffles, backpedals, and lateral runs, defenders can simulate game-like movements and build muscle memory for effective on-ball defense. Ideal for beginners and easy to teach during practice.
Arrow T Footwork Drill: Training Hip-Switches and Defensive Agility
The Arrow T Footwork Drill trains defenders to react quickly to directional cues, switch hips properly, and maintain balance while shuffling and recovering. It builds the footwork and body movement defenders need to stay in front of attackers.
Lacrosse Defensive Footwork Drill to Stop Straight-Line Attacks
Learn how to use the “Shadow & Redirect” drill to improve individual defensive positioning in girls’ lacrosse. This simple but powerful drill teaches players how to redirect attackers away from the goal.
6 Person Cradling Relay
This engaging drill enhances conditioning and cradling skills, requiring players to sprint with the lacrosse ball across various field markers in a relay format. Each player in teams of six runs every segment of the field, transferring the ball at designated cones, ensuring a full-speed practice of fundamentals.
Dynamic Rondo Drill for Women's Lacrosse
To develop key lacrosse skills, it is essential to integrate accuracy, decision-making, and fitness. This drill, inspired by a dynamic rondo from Bayern Munich Women's team, adapts these concepts to women's lacrosse, providing a fun and effective way to improve coordination and teamwork.
Defensive Footwork and Communication Drill for Women's Lacrosse
This women’s lacrosse drill reinforces defensive agility, teamwork communication, and quick decision-making. It helps players contain attackers, react precisely, and execute effective defensive transitions.
Evading Defenders and Cone Touch Drill
The "Breaking the 'Block' and Touching the Cone" drill focuses on improving agility, dribbling, and quick decision-making in women's lacrosse. Players in the center must evade defenders using deceptive movements to touch one of the cones, developing essential skills like game reading and anticipation for high-pressure situations during women's lacrosse matches.
Passing on the Move
The "Control and Passing on the Move" drill for women's lacrosse improves pass reception and accuracy while players maintain constant movement. It helps familiarize with fast-paced passing situations and ball control in a dynamic team environment.
Top Three Defensive Footwork Drills for Women's Lacrosse
Footwork is essential for effective lacrosse defense. These drills help players improve balance, quickness, and reaction time, strengthening their ability to shut down attackers and maintain a solid defensive stance.
High Five Shuffle Defensive reaction drill
The drill helps defenders to see their opponent’s stick/opportunities to throw checks and take the ball away while moving their feet. The emphasis is throwing checks without losing body positioning or selling out and getting beat if you miss. This is a great drill to use as a warm up for your defenders.
Full Field 3 Speed Conditioning
A conditioning drill with linear, lateral as well as short, medium, and long sprints.