Handle the Heat: Managing Defensive Pressure in Women’s

Objective

Train players to stay composed, protect possession, and make quick, smart decisions under defensive pressure both individually and as a unit.

Duration: 120 Minutes
Level: Intermediate
Theme: Handling Defensive Pressure

Equipment Needed:

• 20 lacrosse balls

• 10 cones

• 6 pinnies (3 of each color)

• 2 goals

• Stopwatch or whistle

• Optional resistance bands for warm-up

Training Breakdown

00:00 – 00:15 | Dynamic Rondo Drill

Focus: Fast thinking and passing under tight defensive pressure.
Players form a circle (8–10 players) with two defenders in the middle. Defenders apply intense pressure while the outer group moves the ball quickly using short, precise passes.
Coaching points:

• Keep sticks high and passes crisp.

• Communicate constantly.

• Encourage attackers to use fakes and quick pivots to maintain possession.

👉 See drill: Dynamic Rondo Drill for Women's Lacrosse

00:15 – 00:35 | Refining Hand Switch Skills: The Zipper Drill

Focus: Stick control and cradling transitions under contact.
Players perform quick hand switches while performing roll and split dodges through cones, with light defensive shadowing from a partner.
Coaching points:

• Emphasize smooth transitions and hand positioning.

• Maintain control at full speed.

• Use body angles to shield the stick.

👉 See drill: Refining Hand Switch Skills

00:35 – 00:55 | Defensive Focus: Shadow & Redirect Drill

Focus: Body positioning and controlling attackers without fouling.
Pairs work 1v1 in a 10-yard zone. The defender shadows the attacker’s movement, using drop steps and controlled spacing to redirect toward the sidelines.
Coaching points:

• Lead with feet, not the stick.

• Keep a low, balanced stance.

• Communicate and anticipate movement.

👉 See drill: Lacrosse Defensive Footwork Drill– Shadow & Redirect

00:55 – 01:20 | 2v2 with Outlet Drill

Focus: Sliding help and recovery defense under pressure.
Set up two defenders and two attackers in a small box. Defenders must slide and double-team effectively, then recover to protect the goal. On turnover, defenders transition out with an outlet pass.
Coaching points:

• Strong on-ball pressure.

• Quick recovery and clear communication.

• Recognize when to double and when to stay home.

👉 See drill: 2v2 with Outlet and Sliding Help

01:20 – 01:45 | Competitive Pressure Game: 3v3 Tight Space

Focus: Possession under aggressive marking.
Play 3v3 within a small half-circle (15–18 yards). Defenders pressure constantly; attackers must move, pass, and cut to maintain control for 20 seconds before attempting a shot.
Coaching points:

• Quick decision-making under duress.

• Constant movement off the ball.

• Defensive teamwork and stick positioning.

01:45 – 02:00 | Team Scrimmage – Controlled Chaos

Focus: Game application of pressure handling.
Play 6v6 half-field. Every possession starts with a ground ball battle or tight recovery, forcing teams to organize quickly.
Coaching points:

• Encourage calm resets when under pressure.

• Reinforce communication across all lines.

• Reward teams that maintain possession under stress.

02:00 – 02:05 | Cool Down & Reflection

Focus: Recovery and awareness.

• Light jog and stretching.

• Discuss key takeaways: how to react under pressure, protect the stick, and support teammates with communication.

Coach’s Insight:

Handling defensive pressure separates average players from elite ones. This 120-minute women’s lacrosse session focuses on both mental composure and technical mastery under stress.

It begins with the Dynamic Rondo Drill, which forces players to make rapid decisions in confined spaces. The Zipper Drill then strengthens hand control and cradling technique vital for maintaining possession when closely marked. The Shadow & Redirect Drill shifts focus to defenders, refining their ability to control space and redirect attackers efficiently.

The 2v2 with Outlet segment teaches teamwork in defensive rotation, simulating game situations where help slides and recovery determine success. Finally, the 3v3 Tight Space and Controlled Chaos Scrimmage bring it all together, demanding players handle game-speed pressure with poise, communication, and strategy.

By the end of this session, players understand not just how to handle pressure, but why spacing, timing, and composure matter. It’s a comprehensive training plan that sharpens both sides of the ball helping intermediate players evolve into confident, game-ready athletes capable of performing under intense defensive challenges.