Session: Offensive Skills

Objective: Improve offensive capabilities, including shooting, cutting, and coordination in plays.

1. Dynamic Warm-Up (15 minutes)

• Description: Begin with dynamic stretches to improve mobility and activate all muscle groups, focusing on flexibility and range of motion.

• Warm-up: King of the Field (10 minutes): A competitive game to energize the players and create an active, high-paced environment.

• Warming up effectively helps reduce the risk of injuries while preparing the body for intense movements required in lacrosse. The "King of the Field" game adds fun and competitive energy, helping players engage both mentally and physically right from the start.

2. Shooting and Finishing (30 minutes)

• Drill 1: Cross Creek Finishing Drill (15 minutes):
  Focus on receiving passes and shooting quickly with accuracy. Players will work on shooting from different angles, practicing both off-the-catch and off-the-dodge shooting techniques.

  • Shooting quickly after receiving a pass is crucial in a fast-paced game. This drill allows players to improve their accuracy and ability to finish scoring opportunities under pressure.

• Drill 2: Cross crease feeds to the cutter (15 minutes):
  Work on the timing of quick passes and cuts to the goal. One player feeds a pass across the crease to a cutting player, who practices finishing under pressure.

  • The ability to make quick, accurate passes and cuts toward the goal is a fundamental aspect of offensive lacrosse. This drill teaches players how to synchronize their movements and effectively capitalize on offensive opportunities.

3. Dodging Techniques and Creating Space (30 minutes)

• Drill 1: X Dodge and Crease Picking Drill (15 minutes):
  Players work on dodging from the X position (behind the goal) and creating opportunities to shoot or pass. This drill focuses on reading the defense and using quick movements to beat defenders.

  • Dodging from the X is one of the most effective ways to break through defenses. This drill emphasizes footwork, agility, and decision-making while under pressure from the defense.

• Drill 2: Empowering Girls in Lacrosse: The Rock and Roll from X Dodge Drill (15 minutes):
  Refine lateral movements and decision-making during dodges. Players will work on reading the defense, choosing whether to shoot, pass, or roll back to a safer position.

  • This drill helps players develop a more nuanced approach to dodging, teaching them to read defenders and make the right choice under pressure. This skill is crucial for creating space and maintaining offensive momentum.

4. 1v1 Finishing (15 minutes)

• Drill: Inside Out 1v1 Lacrosse Drill(15 minutes):
  Players pair up and practice 1v1 situations, focusing on both offensive moves to break past defenders and defensive tactics to stop the ball. This drill works on both attack and defense strategies, emphasizing quick footwork and decision-making.

  • One-on-one situations are a key aspect of lacrosse, whether attacking or defending. This drill helps players develop their ability to create scoring chances while simultaneously learning how to defend effectively.

5. Cool Down and Reflection (5 minutes)

• Description: Finish the session with light jogging and static stretching to relax the muscles and improve flexibility. Afterward, gather the players to discuss the day's drills and reflect on how they can apply what they've learned in games.
  Essential Stretching for Women’s Lacrosse

• Cooling down helps to reduce muscle tension and prevent injury after the intense physical activity. Reflecting on the session allows players to process their learning and gain insights into how they can further improve their game.

Benefits of the Session:

This session is focused on building offensive skills, such as shooting, cutting, dodging, and finishing under pressure. The drills are designed to improve players' ability to move dynamically on the field, make quick decisions, and execute offensive plays with precision. By focusing on real-game situations such as dodging from behind the goal (X), finishing with quick releases, and executing passes to cutters, this session prepares players to be more effective in high-pressure moments during actual games. The small-sided drills, like 1v1 situations, help players to hone their individual and tactical skills, both offensively and defensively, giving them the confidence to perform under pressure.