Building Lacrosse Skills: Ground Ball and Passing Drills with Real-Game Practice
Total Duration: 2 hours
1. Dynamic Warm-up (15 minutes)
Start your women's lacrosse practice plan with a dynamic warm-up. Begin with a light jog, followed by mobility and dynamic stretches like leg swings, arm circles, and lunges. These warm-up exercises are essential for girls' lacrosse beginners to improve flexibility and prevent injuries. This is a great routine to prepare for your women's lacrosse session mobility and dynamic stretching exercises for lacrosse– 10 minutes.
Then, proceed to agility ladder drills, focusing on quick foot movements to improve coordination. These drills are perfect for helping girls' lacrosse beginners get faster on their feet and improve overall agility – 5 minutes.
2. Ground Ball Technique (25 minutes)
This women's lacrosse practice plan focuses on mastering ground ball pickups, which is a fundamental skill for girls and beginners. The following drills will make learning this technique both fun and effective.
Brief explanation and demonstration (3 minutes): Teach the proper technique for picking up ground balls, including how to bend with the crosse, track the ball, and secure it. Beginners in girls' lacrosse will benefit from understanding the detailed steps involved in ground ball pickups.
Drill 1: Static ground ball pickup (7 minutes): Place 8-10 balls on the ground, spaced 5 meters apart. Players will walk to each ball, pick it up, and put it back down. This is an excellent drill for girls' lacrosse beginners, helping them understand the basics of ground ball control.
Drill 2: Ground ball pickup on the move (10 minutes): Use relays to make this drill exciting. It's perfect for adding a competitive element to your women's lacrosse practice plan, keeping beginners engaged while improving their ground ball skills.
Drill 3: Ground ball pickup under pressure (5 minutes): Simulate game-like pressure by having one player pick up the ball while another player follows behind with a crosse. This drill helps girls' lacrosse beginners get comfortable handling the ball under defensive pressure, preparing them for real-game situations.
3. Passing and Receiving Technique (25 minutes)
Passing and receiving are essential skills in women's lacrosse, especially for girls and beginners. These drills will help develop strong passing and catching abilities.
Brief explanation and demonstration (3 minutes): Explain the correct technique for making strong, accurate passes and positioning the crosse to catch the ball. This is a fundamental part of any girls' lacrosse practice plan, particularly for beginners.
The Basics: Catching and Throwing Techniques in Women’s Lacrosse
Drill 1: Line drill (7 minutes): This drill is ideal for girls' lacrosse beginners, helping them get used to the passing dynamics of the game. Players practice passing while moving towards one another, improving timing and accuracy.
Drill 2: Passing in motion in pairs (10 minutes): Players practice passing and catching while moving, an essential skill for girls' lacrosse beginners to develop game-ready techniques. It’s a key part of the women's lacrosse practice plan to improve fluidity in game situations.
Drill 3: Passing under pressure (5 minutes): One player passes while being lightly pressured by a defender, simulating real-game pressure. This drill helps girls' lacrosse beginners learn how to pass effectively in more competitive situations.
4. Games and Real-Game Situations (45 minutes)
Playing small-sided games is one of the best ways for girls' lacrosse beginners to apply their skills in a women's lacrosse practice plan. These games offer an excellent opportunity for beginners to experience real-game scenarios.
Game 1: King of the Field (20 minutes): A 4v4 game on half a field where players must complete at least two passes before trying to score. This game is perfect for girls and beginners to practice passing and ball movement under pressure in a fun, competitive environment.
Game 2: Transition (25 minutes): A full-field game where players practice transitioning from defense to attack. This game allows women's lacrosse beginners to experience game-like situations, focusing on loose ball pickups and passing accuracy under pressure. It's a crucial part of the girls' lacrosse practice plan, offering players the chance to apply everything they've learned during practice.
4v3 to 4v4 Fast-Break drill: Conditioning, Ball Movement & Transition Play
5. Cool Down and Reflection (10 minutes)
Conclude the women's lacrosse practice plan with a cool down. Incorporate static stretches and relaxation to prevent muscle stiffness after intense activity. Afterward, spend time reflecting on the session by asking girls and beginners what they’ve learned and how they felt applying the skills in game-like situations.
This women's lacrosse practice plan is designed to help girls and beginners improve key skills like ground ball pickups, passing, and receiving, all while offering a fun, competitive environment that mimics real-game scenarios.
