Complete Offensive and Defensive Coordination

Objective: Improve small-sided game skills, communication, and both offensive and defensive abilities.

1. Dynamic Warm-Up (15 minutes)

• Warm-up:

  Essential Stretching for Women’s Lacrosse (5 minutos): Focus on general mobility and flexibility to prepare muscles for high-intensity movements.

  Hungry Hippo GB’s (10 minutos): A ground ball exercise with emphasis on agility, stick control, and quick reactions. Players will race to collect ground balls while maintaining control and positioning.

  • Dynamic stretching enhances flexibility and prepares players physically for fast-paced drills. The Hungry Hippo GB’s drill is an excellent way to activate players’ reflexes, improve agility, and work on ground ball collection, which is essential for both offense and defense. It also helps players develop the quick reactions needed during live gameplay.

2. Stick and Passing Skills (30 minutes)

Drill options:

• Drill 1: Partner Passing done right:
  A passing drill focusing on accuracy, communication, and timing while moving. Players will pass back and forth while moving up and down the field.

  • This drill strengthens basic passing skills under pressure and while moving, which is crucial for fast-paced lacrosse gameplay. It also promotes team communication and understanding of timing when receiving and delivering passes.

• Drill 2: Three-Player Weave Passing:
  A drill where three players pass and weave around each other, practicing timing, pass accuracy, and off-ball movement.

  • The Three-Player Weave Passing drill improves teamwork, timing, and off-ball movement, all of which are key to creating offensive opportunities. This exercise helps players develop fluid passing sequences and an understanding of spacing on the field.

• Drill 3: Star Passing Drill:
  A quick-paced drill where players pass in a star-shaped pattern, practicing accuracy, communication, and ball movement.

  • The Star Passing Drill improves communication and passing precision while moving. It encourages players to stay engaged with the ball, making it easier to execute quick passes in high-pressure situations.

3. Offensive Work (30 minutes)

Drill options:

• Drill 1: Quick Hitch C-Cut Drill :
  Players practice making quick cuts and receiving passes in tight spaces, with the goal of creating shooting opportunities.

  • The Quick Hitch C-Cut Drill is essential for improving offensive players’ ability to create separation from defenders. It works on making quick, sharp cuts, and encourages players to be precise in their timing when receiving passes and taking shots. This skill is key for creating space and scoring opportunities.

• Drill 2: The Mirror Shooting Drill in Lacrosse :
  A drill where players practice off-ball movements, including cutting and positioning to receive passes and shoot accurately.

  • The Mirror Shooting Drill is crucial for improving off-ball movement and shooting. It teaches players how to read the game, find open spaces, and be ready to receive and shoot the ball at the right time. This drill emphasizes the importance of synchronization between cutting, passing, and shooting.

4. Defense and Transition (25 minutes)

Drill Options:

• Drill 1: Inside out Defensive one on ones :
  A one-on-one drill focused on individual defensive skills such as positioning, anticipation, and staying in front of the attacker.

  • The Inside Out Defensive One on Ones drill is key for improving individual defense. It teaches defenders how to use their positioning and body to force attackers wide and prevent them from getting good shooting opportunities. This drill also focuses on improving reaction times and defensive awareness.

• Drill 2: Rapid Response 4v3 :
  A transition drill focusing on quick decision-making and passing under pressure during a man-up (4v3) situation.

  • The Rapid Response 4v3 drill simulates game situations where a team has a numerical advantage. It encourages players to think and react quickly, make accurate passes, and find open teammates under pressure. This drill enhances the ability to convert offensive opportunities in transition.

• Drill 3: 4v3 to 4v4 Fast-Break drill :
  A fast-break drill where players work on transitioning from a 4v3 advantage to a 4v4 scenario, focusing on decision-making and offensive execution.

  • The 4v3 to 4v4 Fast-Break Drill helps players practice transitioning quickly between different game situations. It teaches them to make the most of a numbers advantage (4v3) and then adjust to a balanced situation (4v4) quickly. This is essential for maintaining offensive pressure during fast breaks.

5. Competitive Play (20 minutes)

Drill options:

• Drill 1: 3v3 to 7v7 :
  A small-sided game that gradually transitions from 3v3 to 7v7, emphasizing communication, teamwork, and quick decision-making.

  • The 3v3 to 7v7 Drill encourages players to work together in a competitive environment while improving communication and decision-making in real game situations. This drill allows players to practice transitioning between offense and defense, as well as maintain team structure during fast-paced play.

• Drill 2: Back to Back 3v3 :
  A competitive game where teams play back-to-back 3v3 matches, focusing on creativity, teamwork, and adaptability in dynamic situations.

  • The Back to Back 3v3 drill pushes players to think creatively and stay focused during consecutive high-pressure situations. This drill helps improve players' ability to make quick decisions and adapt to changing dynamics within the game, fostering teamwork and individual skills.