2 Wall Ball RoutineCatching and throwing is THE basic skill in lacrosse. The following routine helps develop this basic skill20 minutes per day, invested year round, will make you a better playerDrill MUST be performed by both handsUse gloves to simulate real playBe 5-10 yards away from the wall
3 Wall Ball Routine 2 hands: Quick stick – 50 times (R/L) 1 hand: catch and 1 cradle- 50 times R/L2 hands: catch and 1 cradle – 50 times R/LFace dodge- catch R, throw L; Catch L, throw R – 50 each waySplit Dodge; catch R, throw L; catch L, throw R- 50 times eachQuick Stick- change hands while ball is in the air- 50 times2 hands: Cross handed- 50 times R/L2 hands: Behind the back- 50 times R/L
4 Notre DameThis is a good, every day drill emphasizing catching and throwing on the runHaving all players use their Right and Left hands during this drill develops proficiency in both handsUsing each group in 1 minute sets builds endurance and gets each player 12 straight minutes of catching and throwing (all Right x 3 players; All Left x 3 players; Over Shoulder x 3 players)“Double” Notre Dame increases each players touches
6 Long Island DrillThis drill teaches off-ball movement so the non-ball carrier players must create a triangle of opportunity for the ball carrierNon ball carriers MUST read and react to the ball carrier and get in a position to helpBuild quick stick passing with tighter box; larger box creates confidence with longer passesAlwayscatch and throw with “outside” hand
8 Star DrillFast paced touches and throwing in traffic and with both hands (always use hand away from goal, or outside hand, to catch & throw)Can roll the ball to build ground ball skillsHave shooters use one fake (high or low) before shooting on Goalie (placing versus firing shot)
10 3 versus 2 Ground Ball Drill This drill develops the ability and habit of exploding through the ball in trafficGaining control of the ball, looking up for a potential pass, creates transition and unsettled opportunities in a game
12 Scatter DrillThis drill is an individual shooting drill emphasizing scooping the ball, positioning your body correctly and shooting.Movements should be continuous.Make sure shooter plants foot with toe pointing to the goal – hips, bellybutton and chest should be facing the goalShoot for corners and just inside the pipes!
16 Jump DrillA good Transition Game is critical to success. This Drill focuses on getting into a 5 vs 4 situation in a transition opportunity; reading the opportunity to score or settling into a 5 vs 5 situationDefensively, the D will read and react from the D Middie’s actions
19 Double Feed DrillThis drill is designed to help develop your catch/feed/shoot skills – both hands!Middie shooting - Make sure you shoot overhand, foot pointed at goal, hips rotating to the goal, follow through “at the net”X shooting- BE PATIENT – one fake (high or low) but come in front of the goal so you have a 6’x6’ area to shoot- shoulders square with GLEMake sure you feed from both left and right sides of the net to develop both hands equally
21 Maze DrillPurpose of the Maze Drill is to pass and throw over a good distanceUtilize both hands during this drill by catching with one hand; throwing with the otherSwitch directions of the ball to work on either hand
23 Diamond Drill This drill involves catching and throwing on the run The drill can be spread out yards to simulate clears or 8-12 yards to simulate offensive game situationsIt is important to break towards the ball and roll away from the passer….always moving!
28 Form Shooting DrillShooting while in motion requires good form to turn your hips and chest towards the goal. Too often the shooter in running at an angle to the goal and if the shooter does not turn his hips and chest toward the goal, momentum and strength- and hence power - is lost.This drill emphasizes an effective hip/chest rotation off of a feed.
36 Six Spot Shot DrillThis drill emphasizes passing, catching and shooting on the runGoing in different directions will develop both left and right handsFeeders need to be accurate with passes to simulate good “give and go” opportunities
37 A Set up: 6 lines, plenty of balls at goals; 25A26241232Set up: 6 lines, plenty of balls at goals;1 passes to 2; 2 to 1; 1 to 3; 1 takes shot; 3 gets ball out of goal; goes to line 44 to 5; 5 to 4; 4 to 6; 6 to 4; 4 takes shot; 6 digs out ball
38 Eight Line DrillThis drill emphasizes players to think two passes ahead and to work on breaking towards the ball at a 45 degree angleThis drill requires constant movement and anticipating the passAdding Defensive Attack and Middies simulates pressure situations and teaches players to catch, throw with outside hands and to roll to the outside
39 2F2H2EA2G2G2C2DA2BSet up: 8 lines, plenty of balls at goals; players go to end of line they throw toPlayer in line, two passes ahead, should jog slowly then break full speed for passGoalie to A;A to B; B to C; C to D;D to Goalie; Goalie to E; E to F; F to G; G to H; H to Goalie
40 A To simulate a pressure situation, add Middie and Attack chasers 2F2H2EA2G2G2C2DA2BTo simulate a pressure situation, add Middie and Attack chasersMake sure players catch and throw with outside hands and to roll towards the outside
41 2F2H2EA2G2G2C2DA2BSet up: 8 lines, plenty of balls at goals; players go to end of line they throw toPlayer in line, two passes ahead, should jog slowly then break full speed for passGoalie to A;A to B; B to C; C to D;D to Goalie; Goalie to E; E to F; F to G; G to H; H to Goalie
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