Power and Precision – Shooting and Finishing Under Pressure
Duration: 120 minutes
Objective:
To improve shooting technique, accuracy, and composure under defensive pressure. Players will learn to recognize scoring opportunities, use correct body mechanics, and finish confidently in both settled and fast-break situations.
Materials Needed:
25+ balls
Cones (12–16)
Goals (2)
Pinnies (2 colors)
Whistle
Rebounders or nets for targets
00:00 – 00:10 | Structured Shooting Warm-Up: Pick, Pass & Shoot
Players start with light passing and shooting reps, emphasizing mechanics and rhythm. Focus on hand placement, footwork, and follow-through. This warm-up sharpens timing and builds consistent shooting form.
👉 See drill: Pick Pass and Shoot
00:10 – 00:25 | Dynamic Warm-Up & Core Activation
An active warm-up combining mobility drills and quick footwork. Include high knees, skips, hip rotations, and short sprints, then transition into light shooting with quick releases to prepare the body for explosive movements.
00:25 – 00:45 | Stationary Split Dodge Drill into Shot
Players execute a split dodge followed by a quick shot on goal. This drill improves balance, change of direction, and shooting in stride. Focus on planting the outside foot, exploding through the dodge, and finishing with accuracy.
👉 See drill: The Stationary Split Dodge Drill
00:45 – 01:05 | Step-Down Shooting Drill
A classic power shooting exercise. Players receive a pass from the top or wing, take a step forward, and shoot with force and precision. This reinforces proper hip rotation and weight transfer for increased shot velocity.
👉 See drill: Dodge, Dish & Cut
01:05 – 01:20 | Cutting and Finishing Drill
Attackers practice timed cuts from various angles, receiving feeds from midfielders and finishing near the crease. Emphasis on timing, communication, and finishing in tight spaces.
👉 See drill: Technical Drill: Cut and Shoot for Girls’ Lacrosse
01:20 – 01:55 | Shooting Under Pressure – 2v1 & 3v2 Scenarios
Players face live defenders, forcing quick decisions and precision shooting. These small-sided situations simulate realistic scoring moments, teaching players to stay composed and find quality shots even when pressured.
👉 See drill: The "Shoot, Dodge, and Reset"
01:55 – 02:00 | Team Stretch & Wrap-Up Discussion
Cool down with static stretching, focusing on hip flexors and shoulders. Conclude with a short talk reinforcing key points: shot selection, body control, and confidence under pressure.
Why This Practice Plan Works
The “Power and Precision” practice plan is designed to transform shooting from a basic skill into a powerful offensive weapon. Every component of this 120-minute session builds the mechanics, confidence, and decision-making necessary to finish plays effectively in women’s lacrosse.
The opening Pick, Pass & Shoot warm-up helps players tune their fundamentals, focusing on consistent mechanics and smooth rhythm. By starting with controlled repetitions, players establish good habits that carry into more demanding drills.
The Stationary Split Dodge Drill bridges dodging and shooting, emphasizing quick transitions from movement to execution. Mastering this motion is critical, as many scoring chances in lacrosse arise immediately after a dodge. Players learn to explode off the dodge, maintain balance, and finish with precision a skill that separates strong attackers from average ones.
Next, the Step-Down Shooting Drill focuses on generating power through body rotation and timing. It teaches athletes to coordinate their hips and shoulders for stronger, faster shots. This reinforces the biomechanics essential for long-range accuracy and velocity, ensuring players can score from outside defensive pressure zones.
The Cutting and Finishing Drill introduces teamwork and timing. Attackers practice receiving passes in stride and finishing quickly around the crease exactly the type of high-speed execution seen in live play. It develops trust between passers and cutters, sharpening offensive chemistry.
As the practice advances, 2v1 and 3v2 Pressure Drills simulate real-game shooting conditions. Players learn to stay composed, analyze defenders, and choose the best shooting angle. This progression enhances both mental and technical resilience, ensuring shots remain accurate even under stress.
The final Fast Break Shooting Drill ties all concepts together. Transition offense is one of the most effective scoring opportunities in lacrosse, and this drill reinforces the importance of communication, spacing, and shot discipline during fast breaks. Players experience game-like tempo, decision-making, and finishing intensity.
By the end of the session, athletes demonstrate clear improvement in shot mechanics, situational awareness, and finishing confidence. Coaches will observe more assertive shooters, better timing between teammates, and smarter shot selection all key components of a dynamic offense.
This structured, progressive plan ensures that female lacrosse players not only shoot more accurately but also develop the poise and control needed to thrive under competitive pressure.
