SKILL DEVELOPMENT

Beginners

Holding the Stick:

• Start with the dominant hand about 4-6 inches from the top of the stick (under the head of the stick)
• The non-dominant hand should be all the way at bottom
• The grip should be loose, around the knuckles; do not use the palms of your hand ("soft grip")
• With the face of the net facing you, the V between your thumb and forefinger on both hands should line up along the top of the shaft

Cradling:
There are two cradles in women's lacrosse-the full cradle and half cradle. The full cradle is no longer used in the game. However, it is the best way to learn the cradle, and mastering this skill ultimately allows for better overall ball control. Players will easily move into a strong half cradle.

If you are teaching at the youth level, Lacrosse Parent recommends that you have your players learn the full cradle before they start using the half cradle. If your beginners are starting the game at the high school level, skip the full cradle and go straight to the half cradle.

Full Cradle:

• Stick should be straight up and down (perpendicular to the ground)
• Hold the top hand with the V of your hand along the center of the shaft (about 4-6 inches from the top)
• The bottom arm should be bent and parallel to the ground and gripping the very bottom of the stick
• The open face of the pocket should be facing the player at head length (not below the shoulder)
• Swing the stick from ear to ear like you are opening and closing a door
• As you move from side to side, the wrists should break and bend back and forth with the motion
• Note that the primary motion is controlled by the bottom arm, which should swing out and then swing back in so it hugs your abdomen; the wrist should close in when you cross your abdomen and move outward when you "open the door"

Half Cradle:

• Hold the stick the same as above, about 4-6 inches from the top and the non-dominant hand all the way at the bottom
• Instead of moving from ear to ear and across the body, move from ear to nose
• The wrist movement is more important than the bottom arm movement in the half cradle
• Players should be able to cradle ear to nose on both sides
• Practice at first with the dominant hand at the top-your players need to master this first, then switch hands and practice with the non-dominant hand

Passing:

• With a ball in your pocket, hold your stick such that the top hand is roughly ear-level on the side of your dominant hand (i.e., right-handers practice throwing off your right ear); your top arm should be in an L shape
• Snap your wrist and arms forward; top hand pushes the stick forward, bottom hand pulls toward your body
• The follow through should be across the body
• Step with your left foot if you are right-hand dominant; right foot if you are left-hand dominant
• The top arm should extend toward the direction you are aiming (teammates stick)

Catching:

• Catching requires a "give" motion in order to hold the ball in a stick with no pocket
• Hold the stick out such that you are giving your partner a target
• Follow the ball as it moves toward your stick
• Use the give motion and pull back as the ball lands in your pocket (a "soft land")
• Once you have the ball, immediately begin the cradle

Grounders:

• Run up next to the ball and use the stick in a shovel motion to pick up the ball
• Knees bent; head over the ball
• The bottom hand/stick should go very low to the ground, almost skimming the grass
• Continue moving your feet forward and raise the pocket in a scoop motion
• Immediately begin the cradle to secure the ball in the pocket

Cutting:

• A cut should be a sharp turn whereby you plant one foot and turn abruptly/pivot to another direction
• Be sure to emphasize a hard, strong plant foot before you make the turn

Shooting:

• Snap your wrist and follow-through
• Step with your opposite foot just like you would when throwing a softball
• Position yourself in the center of the cage to create the best angle and most placement options
• Practice placement in the upper corners, middle sides and lower corners
• Practice bounce shots
• Take shots on the goal cage; try to focus on accuracy and power

More Experienced Players

• Wall ball: This is the single best way to work on your throwing and catching; practice both hands and the quick stick. Try playing one-handed to strengthen the top hand (use both left and right)
• Stick tricks: Motorcycle, rainbow, shaft taps, head taps, side wall catching, roundabout, Indian pick up, catches around the body/between the legs [note: practice with both right and left hand]
• Practice dodging by using the trees in your yard as defenders, make your moves against the trees, practice acceleration and change of speed, practice the roll dodge and face dodge
• Foot work: Do your typical butt-kicks, skipping (skip jumps) and high knees seen in a warm up, but try to increase the pace and intensity. Example: try to kick your butt as many times as possible, or when doing skip jumps, go as high as you can and land in a lunge position; do grapevines, jump rope and side-to-side slides across the field

Tips to improve your non-dominant skills

• Use your non-dominant hand in basic everyday use, such as brushing your teeth and eating
• Don't be afraid to use it in practice-this will make you better and coaches will notice your efforts
  
  

PRACTICE DRILLS

Passing and Catching
Partner passing: Start 5 yards apart, move to 10 yards apart, etc. Throw to the dominant side, then non-dominant side. Variations: Catch left throw right. Quick sticks 10 yards apart-count as many as you can without dropping

Partner passing with player on the move: Line up side by side; one player runs forward then cuts. The partner with the ball sends a leading pass to be caught on the run. Switch rolls and start over

Shuttles: Two lines facing each other about 30 yards apart; throw on the run to the person at the top of the opposite line and then run forward to the back of the opposite line; the receiving player catches on the run, immediately goes into a cradle and then throws to the next player on the run

Variations of the shuttle:

• Use the non-dominant hand
• Practice grounders by throwing the ball at ground level rather than passing
• Stand closer together and do the quick stick-switch using both hands
• Have the receiving player make a cut before the pass is released
• Use four players instead of two: First two in the line start out. One player moves forward and cuts, the other passes; that player then passes to the opposite side and runs behind their line; the player that originally throws is the cutter for the next round
• Add defense

Weave: Three players line up side by side at one end of the field (or at the 50-yard line); spreading out across the width of the field. The player with the ball makes a pass and then runs behind that player taking her place on the field; the next player does the same thing; the motion is continuous

Quick Stick: Face your partner; throw and catch in one quick motion; give when you receive, then release without going into a cradle

Six Point Alley: There are six lines spread out wide, three on each sideline facing the opposite line. Unlike shuttles, the lines are offset instead of directly in front. The first line at one end of the field starts the drill, and they pass across to the closest opposing line similar to shuttles and runs behind the line. The ball then moves in a big zigzag up the field. When it reaches the last line, that player has to throw the ball all the way back to the first line at the far end of the field. Players advance toward the ball to catch on the run as done in shuttles. Variation: Switch hands to non-dominant

Keep Away: Create two teams about six players each. Set an area with four codes about 30 yards apart; offense tries to maintain possession using good cuts, passes and movement; defense tries to take the ball away (legal checks and doubles). Team with the ball at the end of 5 minutes wins (losers run sprints)

Cradling
Cradle with Pivots: Each player has a ball at one side of the field and stands side by side; players cradling to the other side and back. Make a strong cut and turn motion to practice your pivot. If you plant with your left, turn to your right and swing your cradle to the other side. Practice using full, half and opposite-hand cradle

Cradle & Dodge: Line up your players in a row about 4 yards apart: Each player has a ball; the player at the top of the line cradles down the row weaving around each player, right then left, etc. That player stops at the end of the line, and then the next player goes. Practice pull dodges and roll dodges

Against the Wall: Put your back against the wall and practice the full cradle; have your stick touch the wall on each side; try to keep your shoulders flat against the wall so you practice the open and close motion

On Your Back: Lie on your back with the ball in your stick and practice the full cradle. Try not to drop the ball; your cradle needs to be rapid and quick to retain the ball in an upside down position

Ground Balls
Ground Ball Self Practice: Practice by yourself by throwing the ball out and picking it up on the run

Under the Stick: Get in pairs. One player holds their stick over the ball creating an arch. The other player has to go under the stick to pick up the ball.

Ground Ball Pickups through a Crowd: Get in a group of three or four. Put the ball in the middle of your teammates who have their sticks out towards the ball. Practice running through the "crowd" to pick up the ball; keep feet moving, get low and launch into a cradle

Relays: Four players to a line and there can be as many lines as necessary. Each line has four balls in front each about 20 yards apart down the field. When the whistle blows, the first player gets the first ball and cradles back to her line; once she crosses the line, the next player goes and picks up the next ball and so on.

Ground ball Competition: Two players line up at mid field side by side. The coach rolls the ball in the middle. Each player runs after the ball, trying to win it; the one who gets the ball goes to the goal, the other plays defense

Steal the Bacon: Two teams are created and each player is given a number. The numbers are the same on each team. The ball is placed on the ground at midfield. Each team is on one side of the ball about 30 yards apart. The coach calls a number and the two players with that number from opposing teams sprint out to win the ball. The winner cradles the ball back to her side; the other player tries to get the ball back. Once a player crosses their own line, they score a point. Variations : Call two or three numbers to set up a team situation

Shooting:
Rapid Fire: With a goalie in the cage, each player has a ball and takes a position around the 8-meter arch and shoots at the goal; change positions around the circle as the drill continues and switch right and left hand. Variation of Rapid fire : Place about 10-20 balls on the ground around the 8-meter arch; one player goes at a time and picks up each ball, takes a couple cradles and shoots, gets the next ball and continues around the arch

Quick Stick: Players line up at the top of the 8-meter arch. One person is behind the cage feeding high passes. The player at the top of the line runs in, quick sticks the ball and takes a shot; do several rotations, switching hands

One on One: Two lines one at the top of the 12-meter (attack player), the other behind the cage (defender). The goalie throws the ball to the attacking player and the defender advances to play defense. Attack player tries to dodge and score; defender tries to check or use body positioning to avoid the shot (Note, defender must stay close to avoid shooting space or 3 seconds) Variations: Add two players on each side or a two v one

Crease Rolls: Player behind the cage has the ball with a defender in position to cover. The player takes on the defender in a one-on-one and practices the crease roll. Switch and do both sides of the cage. Variation: Add players to make it a 2 v 2 and use the draw and dump when the double forms

Draw & Dump: Three lines-one next to the cage/behind the crease (attack), one at the top of the 8 (attack) and one off to the side on the 8 (defender). The player behind the crease starts with the ball and moves as if doing a crease roll, the defender slides to mark her, as she approaches, the player passes to the other attacker who is cutting toward the cage. Switch and do both sides of the cage

Footwork:
Footwork with Stick: Place your stick in front of you horizontally; step over with one foot then the other. Then go backwards. Keep going back and forth as fast as you can; get your knees as high as possible; change it up by jumping with both feet together over and back, but move around the stick

Slalom Drill: place the stick vertically in front of you. Jump with both feet to your right, then your left making your way up the stick and then back

Other: Jog with exaggeration so that your heels hit your buttocks (called butt-kicks); also do skipping, high knees, grapevines, jump rope and side-to-side slides across the field

PRACTICING GAME SITUATIONS

3 v 2 inside the 12 meter: Three attackers at the top of the circle, two defenders one each side of the cage; goalie starts by passing to one of the attackers; defenders advance and game like situation begins. Defenders practice sliding and doubling and watching man and ball. Attackers look for cuts, dodging, quick stick opportunities and the draw & dump. Variations: 4v3 and 7v7.

V-cut: Be side-by-side your partner, one has the ball and the other goes forward, makes a strong turn and pivots, then runs back toward the partner catching the ball on the run

Back Door Cut: When being marked by a defender, create opportunity by getting behind the defender and making a cut to receive a pass

Defensive Positioning (Man-to-Man)

• Stay with your opponent
• Position yourself between your player and the goal
• Be strong stick side
• Have your stick straight up, knees bent when marking ball (on ball)
• When covering a cutter (off ball) reach your stick out to block the passing lane
• When off-ball, always have your eyes on both your man and the ball; be prepared to slide and double an attacker going to goal. If you are closest to ball, you are the first slide
• Be aware of 3 seconds and shooting space

Goalie

• Stick up in a vertical position
• Follow the ball
• Knees bent, be loose and on the balls of your feet
• Step toward the ball at a 45-degree angle

Offensive Positioning (in settle offense)

• Surround the 12-meter arch and swing the ball around the outside of the circle
• Players should cut east to west and north to south through the circle looking for scoring opportunities. Cuts need to be timed when there is an open opportunity to move into space
• Sticks should be up and ready to receive whenever cutting through the middle
• Continuous ball movement keeps the defense moving and opens opportunity
• Players with the ball should always be a threat to keep the defenders on their toes; make an advance toward the goal and back up or move out if there is not an opportunity to pass or go to goal

Transition Offense
Winning Draws on the Circle: Get into groups of three. One person tosses the ball high to the other two who reach and fight to win the ball. Rotate

Interception Drill: Groups of three or four. Two passers playing catch and moving around. One or two players trying to intercept. Rotate

Clears
Goalie has the ball in the cage. Low D players cut away to each side of the cage, horizontally. High D players cut in and out around the 30 (restraining line). Middies cut up the middle and high attackers cut back towards the goalie

Checking/Legal Checks
Controlled jab at the head of the attackers stick. Cannot check across the body or at the head. Must be ball side. Quick pokes are best; swinging sticks will draw a whistle