Defense and Teamwork

Objective: Improve defensive skills and promote communication and teamwork in defensive situations.

1. Dynamic Warm-Up (15 minutes)

• Description: Begin with dynamic stretches to enhance mobility and activate all muscle groups. This is essential to prepare the body for the intensity of lacrosse.

• Warm-up: Messy Yard Drill (10 minutes): A fast-paced drill focused on teamwork, helping players improve decision-making and communication while working together on defense.

• Warming up with dynamic stretches and team-oriented drills like the "Messy Yard Drill" helps players activate muscles and improve fluidity in movement. It also sets the tone for the session, fostering a sense of communication and cooperation from the start.

2. 1v1 Defense (30 minutes)

• Drill 1: Inside out Defensive one on ones (15 minutes):
  Players work individually on defensive positioning, focusing on protecting the goal area, reacting quickly, and staying between the ball and the goal. This drill helps defenders work on positioning, anticipation, and agility.

  • This 1v1 drill is essential for teaching players the basics of one-on-one defense. The focus on positioning and quick reactions will help them defend effectively in game situations, staying in front of the attacker and denying goal-scoring opportunities.

• Drill 2: Double Team Drill (15 minutes):
  A defensive drill that creates situations for two defenders to work together to force a turnover. Focuses on positioning, communication, and working together to pressure the attacker and force mistakes.

  • The double team drill is crucial for teaching defenders how to collaborate and apply pressure together. It helps defenders understand how to use teamwork to create turnovers and prevent scoring chances by working in tandem.

3. Team Defense and Transitions (25 minutes)

• Drill 1: 3v3 Women’s Lacrosse Drill (15 minutes):
  A small-sided game where players work on both offensive and defensive skills. This drill simulates game situations where players must communicate, transition quickly, and make decisions under pressure.

  • Small-sided games like 3v3 are excellent for simulating real-game pressure. The focus on communication and fast transitions helps players sharpen their defensive and offensive skills, making them more dynamic in game situations.

• Drill 2: Change of direction Drill (10 minutes):
  Players practice quick direction changes, helping them improve their agility in both defensive and offensive situations. This drill focuses on fast footwork, lateral movement, and reaction time.

  • Agility is key in lacrosse, especially when defending against fast, skilled attackers. This drill improves lateral movement and reaction time, helping players transition more efficiently between offense and defense.

4. Group Work and Communication (20 minutes)

• Drill 1: Passing and Cutting Drill (10 minutes):
  Focus on improving teamwork and off-ball movement. Players work together to pass, cut, and create space, learning how to communicate and work as a unit.

  • This drill emphasizes movement without the ball and communication between players. It builds trust and cohesion, helping players better understand how to work as a team, both on offense and defense.

• Drill 2: Star Passing Drill (10 minutes):
  A classic drill that works on pass synchronization, where players pass the ball quickly between them while moving around the field. This drill enhances decision-making and the ability to execute passes under pressure.

  • The Star Passing Drill develops timing, accuracy, and quick decision-making. It’s a great exercise to improve team coordination, ensuring that passes are sharp and well-timed, even in high-pressure situations.

5. Cool Down and Reflection (5 minutes)

• Description: Finish the session with light jogging and static stretching to promote muscle recovery and flexibility. Afterward, encourage players to reflect on the session by discussing what they learned and how they can improve in future games.
  Essential Stretching for Women’s Lacrosse

• Cooling down helps players relax their muscles and reduce the risk of injury. The reflection period allows players to process the skills learned during the session and prepare mentally for applying them in future games.

Benefits of the Session:

This session is designed to improve defensive skills while fostering teamwork and communication. Drills like the 1v1 defense and double team help players refine individual defensive techniques and learn how to collaborate with teammates to force turnovers. The 3v3 and Change of Direction drills create real-game scenarios that require players to make quick decisions under pressure, helping them develop both their defensive and offensive agility. Finally, teamwork-focused drills, such as Passing and Cutting and Star Passing, strengthen players' ability to work together, communicate effectively, and execute plays as a unit. This session equips players with the defensive and team-oriented skills necessary to succeed in competitive lacrosse.