Complete Skills and Fast Play

Objective: Work on a combination of individual skills, team tactics, and fast-paced game situations.

1. Dynamic Warm-Up (10 minutes)

• Description: Begin with dynamic stretches to improve mobility and prepare all muscle groups for the intensity of the session.

• Warm-up: Steal the bacon (5 minutes): A quick and competitive game that gets players active, focusing on fast footwork and decision-making.

• Warming up with dynamic stretches and a competitive game like "Steal the Bacon" helps players activate muscles while setting an energetic and focused tone for the practice. It gets them mentally engaged and ready for fast-paced drills.

2. Stick Work and Movement (25 minutes)

• Drill 1: "Mouse and Cat" Lacrosse Drill (10 minutes):
  This drill focuses on improving stick control, evasion, and spatial awareness. Players practice maintaining possession while dodging defenders, enhancing their ability to move under pressure.

  • The "Mouse and Cat" drill is essential for developing stick skills and agility. By practicing evasion, players improve their ability to keep possession while avoiding defenders, making them more effective in dynamic game situations.

• Drill 2: Top Three Drills to Learn Passing and Catching the Ball (15 minutes):
  Players focus on learning to pass and catch the ball under pressure. They practice accurate passing, both stationary and on the move, and improve their receiving skills.

  • Passing and catching are fundamental in lacrosse. This drill helps players work on their ability to pass accurately under pressure and move fluidly, making them more versatile and effective during fast breaks and offensive plays.

3. Offense and Finishing (25 minutes)

• Drill 1: X Dodge and Crease Picking Drill(10 minutes):
  Focuses on improving dodging skills from the X position and creating offensive opportunities. Players practice attacking defenders with speed and precision, looking for openings around the crease.

  • This drill is key for developing attacking moves from behind the goal. It helps players improve their ability to initiate offense and create scoring opportunities, especially when attacking from the X position.

• Drill 2: Cross Creek Finishing Drill (10 minutes):
  Refines finishing skills, helping players shoot quickly and accurately from various positions around the crease.

  • The Cross Creek Finishing Drill is designed to improve shooting accuracy and speed, two critical components of scoring in lacrosse. By simulating game-like scenarios, players can build confidence in their shooting abilities.

• Drill 3:Cross crease feeds to the cutter (5 minutes):
  Players practice receiving passes from the crease and quickly feeding them to cutting players moving toward the goal. This drill improves timing, passing accuracy, and teamwork.

  • The Cross Crease Feeds to the Cutter drill enhances passing timing and off-ball movement. It encourages players to anticipate passes and improve coordination with teammates, essential for setting up scoring opportunities.

4. Defense and Transitions (25 minutes)

• Drill 1: Double Team Drill (10 minutes):
  Defenders work together to pressure the ball carrier, forcing turnovers and improving their positioning. This drill focuses on teamwork, communication, and defensive awareness.

  • The Double Team Drill teaches defenders how to work together effectively, applying pressure to force turnovers and prevent offensive opportunities. It builds defensive cohesion and improves communication.

• Drill 2: Inside Out 1v1 Lacrosse Drill (5 minutes):
  Players practice defending in one-on-one situations, focusing on protecting the goal area and maintaining proper defensive positioning.

  • This drill helps players refine their individual defensive skills. By practicing in one-on-one scenarios, defenders learn to react quickly and protect the goal under pressure.

• Drill 3: 3v3 Women’s Lacrosse Drill (10 minutes):
  A small-sided game where players practice offense and defense in a high-pressure setting. The drill emphasizes quick transitions, communication, and decision-making.

  • Small-sided games like 3v3 are excellent for simulating game situations where players must think quickly and communicate effectively. This drill improves both offensive and defensive skills under pressure, helping players react faster and make better decisions during games.

5. Additional Tips:

• Vary the session’s pace: While it’s important to work on fundamental skills, it’s also essential to allow for free play and high-pressure situations. Alternate between more technical drills and dynamic, fast-paced exercises to keep players engaged and challenged.

• Review at the end of the session: Take time at the end of each practice to reflect on what players have learned and correct any common mistakes. This reflection helps players internalize the skills they’ve practiced and make necessary adjustments for future games.

Benefits of the Session:

This session is designed to develop a wide range of skills, including stick work, offensive moves, finishing techniques, and defensive strategies. By incorporating fast-paced drills and small-sided games, players learn how to react quickly and make decisions under pressure, which is critical in real-game situations. The offensive drills, such as the "X Dodge and Crease Picking" and the Cross Creek Finishing Drill, focus on improving cutting, dodging, and shooting accuracy, making players more effective in scoring opportunities. Meanwhile, defensive drills like the Double Team Drill and Inside Out 1v1 Drill foster teamwork, communication, and quick reactions. This combination of skills prepares players for a variety of game situations, making them well-rounded and ready for the fast pace of competitive lacrosse.