2-Hour Women’s Lacrosse Practice Plan: Lax Drills and Playbook Strategies
Practice Objectives:
• Enhance fundamental lacrosse skills: passing, catching, shooting, dodging, and defensive positioning.
• Implement lax playbook strategies and game scenarios.
• Improve teamwork, communication, and overall fitness.
• Focus on specific drills tailored for women’s lacrosse.
First Hour (4 x 15-Minute Segments)
0:00 – 0:15 | Warm-Up and Stick Skills
• Drill: Dynamic Warm-Up and Partner Passing
• Description:
• Begin the practice with a dynamic warm-up including jogging, high knees, butt kicks, and side shuffles to prepare the women’s lacrosse team.
• Pair up players for partner passing drills, focusing on proper catching and throwing techniques using both dominant and non-dominant hands.
• Coaching Points:
• Emphasize proper hand placement on the lacrosse stick.
• Encourage quick stick exchanges and accurate passes.
• Coaches should monitor players for correct form and provide constructive feedback.
0:15 – 0:30 | Ground Ball Drills
• Drill: Ground Ball Relay Races
• Description:
• Divide the team into groups.
• Set up cones to mark the start and end points.
• Players race to scoop ground balls, emphasizing speed and proper technique crucial in women’s lacrosse.
• Coaching Points:
• Teach players to get low and use proper footwork when approaching ground balls.
• Highlight the importance of securing the ball and transitioning quickly.
• Coaches should encourage communication and teamwork during the drill.
0:30 – 0:45 | Shooting Drills
• Drill: Cutting and Shooting from the Playbook
• Description:
• Implement a lacrosse play from the team’s playbook that involves players cutting towards the goal and receiving passes for shots.
• Practice different shooting angles and techniques specific to women’s lax.
• Coaching Points:
• Focus on accurate passing to moving targets.
• Encourage players to keep their heads up and read the goalkeeper’s positioning.
• Coaches should correct shooting form and reinforce proper follow-through.
0:45 – 1:00 | Defensive Positioning Drills
• Drill: 1v1 Defensive Footwork and Positioning
• Description:
• Set up 1v1 scenarios where defenders work on positioning against attackers.
• Emphasize defensive stance, stick positioning, and body movement essential in women’s lacrosse defense.
• Coaching Points:
• Instruct defenders to maintain a low stance and use footwork to guide attackers away from the goal.
• Reinforce the importance of communication and teamwork in defense.
• Coaches should provide immediate feedback to improve defensive techniques.
Second Hour (2 x 25-Minute Segments)
1:00 – 1:25 | Team Offense: Implementing Playbook Strategies
• Drill: Half-Field Offensive Sets from the Playbook
• Description:
• Run through specific offensive plays from the women’s lacrosse playbook.
• Focus on positioning, timing, and execution of each play.
• Coaching Points:
• Emphasize crisp passing and moving without the ball.
• Encourage players to communicate and call out plays.
• Coaches should adjust player positions as needed and reinforce strategic concepts.
1:25 – 1:50 | Transition and Full-Field Drills
• Drill: Full-Field Scrimmage with Emphasis on Transition
• Description:
• Conduct a full-field scrimmage to simulate game situations in women’s lacrosse.
• Focus on transitioning from defense to offense and vice versa.
• Coaching Points:
• Highlight the importance of quick decision-making during transitions.
• Encourage players to apply the drills and strategies practiced earlier.
• Coaches should stop play when necessary to correct positioning and reinforce concepts.
1:50 – 2:00 | Cool-Down and Stretching
• Description:
• Lead the team through a series of static stretches to cool down after the practice.
• Include stretches for major muscle groups used in lacrosse, such as hamstrings, quads, shoulders, and back.
• Coaching Points:
• Emphasize the importance of flexibility and recovery in women’s lacrosse.
• Use this time to reflect on the practice session and address any team concerns.
• Coaches can highlight positive performances and set goals for the next practice.
Additional Notes:
• Equipment Needed:
• Lacrosse sticks, balls, cones, goals, pinnies.
• Safety Considerations:
• Ensure all players are wearing appropriate protective gear as per women’s lacrosse regulations.
• Communication:
• Encourage players to communicate effectively throughout all drills and during transitions.
• Focus on Fundamentals:
• Reinforce proper techniques in all drills to build a strong foundation for advanced skills.
By following this women’s lacrosse practice plan, coaches can effectively develop their team’s skills through targeted lax drills, implement playbook strategies, and enhance overall team performance. This practice plan emphasizes the essentials of coaching women’s lacrosse, ensuring that each drill contributes to the team’s growth and readiness for competitive play.
