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RCL Players' Manual - Individual Fundamentals 1 Individual Fundamentals.

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1 RCL Players' Manual - Individual Fundamentals 1 Individual Fundamentals

2 Copyright notice Copyright © 2012 by River City Lacrosse All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of personal use and certain other noncommercial uses permitted by copyright law. For permission requests, email the publisher at the address below. Derek Bahler *Many of the images located throughout this presentation originated from online sources and are not the property of Derek Bahler or River City Lacrosse. River City Lacrosse - Coach's Book2

3 Fundamentals of Lacrosse “Having a love for the game and a willingness to work at the skills required in handling the stick are essential to the beginners progress, but the keys to success lie in mastering the fundamentals and having the desire to be good.” -David G. Pietramala- Head Coach, Johns Hopkins University NCAA National Champs 2005, 2007 Won National Championship as a player in 1987 RCL Players' Manual - Individual Fundamentals 3

4 Individual Fundamentals Stickwork – Holding the stick, cradling, switching hands, stick protection – Groundballs – Passing/catching – Shooting 1v1 Dodging/Defense – Basic dodges, attack dodges – Defensive footwork, stick checks RCL Players' Manual - Individual Fundamentals 4

5 Stickwork Fundamentals Holding the stick Cradling Switching Hands Groundballs Passing Catching Shooting RCL Players' Manual - Individual Fundamentals 5

6 Holding the Stick Bottom hand should hold the stick firm – Serves as the “fulcrum” Top hand is looser, acts as more of a guide – When throwing: Top hand should remain about halfway between the head and bottom of stick – When catching you can slide your top hand up near the head. RCL Players' Manual - Individual Fundamentals 6

7 Switching hands Ear-Face-Slide-Replace – Ear - Where you normally hold your stick – Face – Bring the face of your stick to your face. Never expose the face of your stick to defenders – Slide - Push the stick down with your top hand, while sliding your bottom hand up – Replace - Bring the stick up to your ear on the other side RCL Players' Manual - Individual Fundamentals 7

8 The Box The box is the area above your shoulder and next to your head This area is the target where teammates should aim to throw the ball, and where you should keep your stick when you have the ball – Keeping your stick in the box is the “triple threat” position. – In this position you are ready to either pass/shoot/or dodge Video: The Box - Liam Banks – lacrosse/liam-banks_the-box-area lacrosse/liam-banks_the-box-area RCL Players' Manual - Individual Fundamentals 8

9 Cradling Cradling should only be done to create hold on the ball and to set ball in stick to throw When cradling, stick should remain between the shoulders. Keep your stick vertical and near your helmet. This does 2 things: – Protects your stick from defenders – Makes sure that you’re always ready to pass/shoot/dodge Video: How to Cradle - Liam Banks – to-cradle to-cradle Video: Cradling - Mike Leveille – leveille_cradling-basics leveille_cradling-basics RCL Players' Manual - Individual Fundamentals 9

10 One Handed Cradle Example In this photo, notice how the player has positioned his body between the defender and his stick. He demonstrates good technique by: -Keeping the stick vertical -Body positioning -Keeping the stick between his shoulder blades. No exaggerated movements. RCL Players' Manual - Individual Fundamentals 10

11 Cradling Rules Protect your stick Keep your body between the defender and your ball Always maintain a relationship of stick/body/defender Video: Stick Protection - Liam Banks – league-lacrosse/liam-banks_stick- protection league-lacrosse/liam-banks_stick- protection Video: How to Protect your Stick - Matt Danowski – league-lacrosse/matt-danowski_how- to-protect-your-stick league-lacrosse/matt-danowski_how- to-protect-your-stick RCL Players' Manual - Individual Fundamentals11

12 Groundballs Imagine yourself with gorilla arms, dragging both your knuckles on the ground Get both butts down – The butt on your body – The butt on your stick ACCELERATE through the groundball. After you scoop it, pull the ball up to your face then cradle it to your ear. “Talk to it, listen to it” Keep the stick within your shoulders at all times No rodeo riding Video: Ground Balls Win Games - RCL Players' Manual - Individual Fundamentals 12

13 Groundballs One handed groundballs show a lack of effort, and can hurt your team – Don’t do it No raking! – Raking does nothing but make you a sitting duck for defenders Video: Winning Groundballs - Mikey Powell – Video: Scooping and Protecting - Mike Leveille – RCL Players' Manual - Individual Fundamentals 13

14 Groundball Points “First to Ball” Measure players getting to ball first Man, Ball, Release calls Getting low and driving through Pull stick up immediately and power out of trouble Curl out (3 hard steps) and look for help Practice from Face-offs, inside the box, in front of the goal, in the corners. Swarm- no more than 2 on the ball. Everyone else swarm around pile. RCL Players' Manual - Individual Fundamentals 14

15 Passing Point your 3 lasers – Butt end of stick – Elbow – Shoulder “Check your watch” – bottom hand should be up in front of your face, like you are checking your wristwatch. “Elbows Up” – top hand should be in a classic throwing position (i.e. baseball, football throw) “Arms Out” – Arms away from your body – No “alligator arms” Step toward your target – Transfer weight from back foot to front foot. Top hand punch, bottom hand pull Snap your wrists “11 to 1” – Imagine your stick as the hand on a clock – Your stick should only travel from 11 o’clock to 1 o’clock Not 9 – 3. Too much motion = getting checked RCL Players' Manual - Individual Fundamentals 15 Video: Throwing Basics - Liam Banks banks_throwing-basics banks_throwing-basics

16 Catching Give a good target by holding your stick in the box – Keep the stick vertical Wait for the ball to come to you – Don’t snatch at it Give the ball a cushion – Transfer weight from front foot to back foot Act like you’re catching an egg or a water-balloon – Soft hands Video: Catching Basics - Liam Banks – Video: Basics of Receiving the Ball - Matt Danowski – Video: Receiving and Protecting the Ball - Matt Danowski – Video: Catching Bad Passes - Liam Banks – RCL Players' Manual - Individual Fundamentals 16

17 Over-the-Shoulder Catching Similar to a football receiver catching a pass over his shoulder – Hands should be in front of the body, so the ball travels over the player’s shoulder This catch is used when a pass is coming from the side or from behind – Allows player to see what is in front of them Allows for players to move the ball quicker and create odd- man situations – Players don’t have to slow down to catch when done correctly Video: Over the Shoulder Catch – Matt Danowski – the-shoulder-catch the-shoulder-catch RCL Players' Manual - Individual Fundamentals 17

18 Wall Ball Practicing your stick skills against a wall is one of the most beneficial things you can do to improve your lacrosse skills – Any age, any skill level, any position If done correctly, wall ball can strengthen your shoulders, forearms, and core which are crucial muscle groups in lacrosse Improvement is proportional to how much effort you put in. – Throw hard: If you aren’t ever dropping passes you aren’t challenging yourself enough Video: Casey Powell Crushing the Wall Video: Wall Ball Fundamentals Video: Wall Ball Tips - Kyle Harrison If you want to be a successful player at the varsity level you should be putting in at least three 30 minute sessions a week going as hard as you can. RCL Players' Manual - Individual Fundamentals 18

19 Shooting 3 keys – Practice each – Feet – Hips – Hands 3 lasers (butt end, elbow, shoulder “Listen to your watch” – Put your bottom hand back by your ear 3 Types – Practice each – Time and Room – On the Run – Inside Shooting 2 Rules – Hide your stick – Change planes RCL Players' Manual - Individual Fundamentals 19

20 Shooting Time and room or on the run High to low Stick up high, hands away from body Bounce or low corners target Turn shoulders back and snap (roll over) wrists through Inside shooting – Off feed in close Receive pass deep by giving on impact of ball to crosse mesh. Bring stick tight to helmet with slight lock cradle. Fire low or to open white areas of goal net if close. – One on One Must change stick plane so goalie follows stick – Fake high, hitch low, shoot high – Hitch low, shoot high – Fake high, shoot low from high position (do not drop stick and then shoot low) RCL Players' Manual - Individual Fundamentals 20

21 Shooting With any type of shot – Be deceptive Change planes when you shoot – High to low is the highest percentage shot you can take – Shoot when you have the greatest angle available Video: How to Maximize Your Scoring Chances - Jesse Hubbard maximize-scoring-chances maximize-scoring-chances Lacrosse is a game of angles and opposites RCL Players' Manual - Individual Fundamentals 21

22 Shooting On the Run Shooting motion should take four steps or less Run at a 45 degree angle of the goal, so that you can rotate your shoulders and core As you bring your stick around, you should drive your hips so that they aim at the goal. Focus on your hips and your legs will follow. Try not to take a “jump shot” from past 10 ft. Jumping wastes energy that could be going to your shot Drive your hips towards the goal. More hip rotation = more power. End your shot by pointing your hips and your stick at your target Point your cannon Video: Shooting on the Run Video: Shooting out of a dodge - Kyle Harrison and Steven Brooks Video: Paul Rabil - On the run Video: Stephen Peyser- On the run RCL Players' Manual - Individual Fundamentals 22

23 Inside Shooting When shooting from the inside our goal is to place quick wrist shots, not giant wind-ups Shooting for corners is nice, but getting it around the goalie is the most important thing Your stick has eyes. Increase your scoring angles by taking one more step and reaching your stick RCL Players' Manual - Individual Fundamentals 23

24 Shooting Videos Shooting from the Outside – Liam Banks – banks_shooting-from-the-outside banks_shooting-from-the-outside Shooting from the Inside – Liam Banks – banks_shooting-from-the-inside banks_shooting-from-the-inside The High Percentage Overhand Shot – Jesse Hubbard – hubbard_the-high-percentage-overhand-shot hubbard_the-high-percentage-overhand-shot Generating Power with Your Body – Jesse Hubbard – hubbard_generating-power-with-your-body hubbard_generating-power-with-your-body High to Low Shots on Goal – Jesse Hubbard – hubbard_high-to-low-shots-on-goal hubbard_high-to-low-shots-on-goal RCL Players' Manual - Individual Fundamentals 24

25 Shooting Tips Video: The Hitch Shot - lacrosse/matt-danowski_the-hitch-shot lacrosse/matt-danowski_the-hitch-shot Video: Shot Fakes - Kyle Harrison - Video: Shot Selection – Kyle Harrison - Practice! Video: Practicing Shooting - Kyle Harrison – Video: Overhand Shooting Drill - MdqsQ5XKNhkwRDCA&index=23&feature=plcp MdqsQ5XKNhkwRDCA&index=23&feature=plcp RCL Players' Manual - Individual Fundamentals 25

26 1v1 Dodging/Defense Dodges – Basic dodges Split, roll, face – Attack dodges Inside roll, question mark, rocker dodges – Defensive dodges Roll back, face dodge Defense – Body positioning – Stick checks RCL Players' Manual - Individual Fundamentals 26

27 Dodges Middie Video: Dodging Basics - Kyle Harrison ature=plcp ature=plcp – Split – Face – Roll Attack Video: 3 Ways to Goal - Liam Banks lacrosse/liam-banks_three-ways-to-goal lacrosse/liam-banks_three-ways-to-goal – Inside Roll – Question Mark – Rocker Defense – Pizza Carry – Power Cradle – Hockey Puck RCL Players' Manual - Individual Fundamentals27 In all instances, dodges are used to create space giving you time and room to pass, shoot, or run with the ball. The most important thing is to free your hands when completing a dodge.

28 Basic Dodges Split Dodge – Similar to a crossover dribble in basketball – Key is to sell the dodge one way by initiating your dodge at 66% of your speed, then exploding to 100% in the opposite direction by planting your outside foot – As you plant your foot, switch hands to the opposite side (Ear-Face- Slide-Replace) – GOAL OF THE SPLIT DODGE: Get your defenseman to turn his hips and drop step, so you can go around him in the opposite direction – Dodge should be done North-South on the field, with the purpose being to “Draw and Dump” or shoot Video: Split Dodge HD Slow Motion – John Christmas – Video: Split Dodge - Kyle Harrison – Video: Split Dodge - Mikey Powell – RCL Players' Manual - Individual Fundamentals28

29 Basic Dodges Face Dodge – Best time for this dodge is when a defender is running toward you with his stick raised – The stick stays in the same hand during this dodge – It is important to sell the dodge by exposing your stick to make the defender focus on it – When the defender comes within a couple feet of you, bring the stick across your face – Pin the stick to your opposite ear – You need to take at least two steps past the defender before bringing the stick back across your body Video: Face Dodge – Kyle Harrison – Video: Face Dodge - Mikey Powell – dodge dodge RCL Players' Manual - Individual Fundamentals29

30 Basic Dodges Roll Dodge – Not to be used going to the goal. Defensemen are taught to slide as soon as an offensive player above GLE turns his head – Run at your opponent and plant the opposite foot of the hand your stick is in between your defender’s legs i.e. Stick in right hand, step with the left – Turn your back to the defender, pivot on your planted foot, and wrap your other leg as far around the defender as possible i.e. Stick in the right hand, plant with the left, wrap around with your right leg – While you are doing this switch hands, and in this dodge especially, you should drop your stick between your legs when switching hands – It is important that you do not hang your stick behind you, but keep it between your shoulders. Keep the stick/body/defender relationship Video: Roll Dodge - Mikey Powell – Video: Roll Dodge – IMG Lacrosse Academy – RCL Players' Manual - Individual Fundamentals30

31 Dodges Middie/Attack – The “Hitch” Dodge Like a pump fake in basketball Keep stick tight to body, turn shoulders and wrist to fake a shot Don’t get overextended, just enough to freeze a defenseman Great way to freeze up a defenseman to enable a player to get hands free for a shot Video: Hitch Dodge - Max Seibald – Video: Hitch Shot - Matt Danowski – RCL Players' Manual - Individual Fundamentals 31

32 Dodges Attack When dodging from attack you should start by pulling your man to “X” or pulling your man to the corner of the field and attacking the GLE and “5x5”. Once you get your man to “X”, or to the GLE if attacking from the corner: – You want to make one move (split dodge or roll dodge) and attack the GLE and work to get to the “5x5”. – Your first move should set up one of the 3 attack dodges The “Inside Roll”, the “Rocker”, and the “Question Mark” Video: 3 Attack Dodges - Mike Leveille – RCL Players' Manual - Individual Fundamentals32 “X” “GLE” Goal line extended “5x5” = 5 yards up and out from both posts

33 Dodges Attack – The “Inside Roll” You are attempting to get to the 5x5 and create space for a quick shot This dodge is performed if, when you get to the 5x5, you feel your defenseman pressuring you high trying to push you down Use his momentum and pivot inside while protecting your stick and get off a quick shot Video: The Inside Roll – IMG Lacrosse Academy – Video: Quick Inside Roll – Mark Millon – RCL Players' Manual - Individual Fundamentals33

34 Dodges Attack – The “Rocker” Another way to think of this dodge is a fake inside roll Once you get to the 5x5 drop your inside foot low as if you were going to inside roll When you feel his momentum switch to the inside, pivot up field and free your hands for a feed/shot – Video: Rocker Dodge - Coach Horsey Video: Rocker Dodge - Coach Horsey – Video: Rocker Dodge Step Video: Rocker Dodge Step RCL Players' Manual - Individual Fundamentals 34

35 Dodges The “Question Mark” – This dodge requires the most finesse of the attack dodges – It is used when your defenseman has good body position and you need to create separation – When you get to the 5x5 fake like you are driving inside and take a hard step to the sidelines with your outside foot – It is very important to keep a good stick/body/man relationship. For this dodge push your stick in front of your face – As you bring your inside leg around, swing it towards the goal and shoot high to low. Keep your stick high, shoot low and opposite post Video: Question Mark – IMG Lacrosse Academy – Video: Question Mark - Full Speed – RCL Players' Manual - Individual Fundamentals 35

36 Dodges Attack – Remember to always: Change speed, change angle, change direction – Keep your feet moving Video: Footwork Against Defense - Jesse Hubbard – the-defense the-defense Video: Creating Space - Mike Leveille – feed-or-shot feed-or-shot Video: Reading Aggressive Defenders – defenders defenders Video: Reading Passive Defenders – defenders defenders RCL Players' Manual - Individual Fundamentals 36

37 Defense RCL Players' Manual - Individual Fundamentals 37 Basic Rules – The number one priority on defense is to defend the shooting areas. Try to force your man down the alleys and to the corners of the field behind GLE – When in doubt about any positioning, go to the scoring area and defend outward. Shooting Area Alley

38 Defense Basic Rules – On Ball Hip positioning is the most important part of 1 v. 1 defense anywhere on the field “Cut the field in half” – When defending at the midfield position try to force your man down the alleys to the corners of the field – When defending as a close defender, try to force your man below GLE and into the crease Video: Basic Defensive Positioning - Brett Hughes – RCL Players' Manual - Individual Fundamentals 38

39 Dodges Defense – Roll Back When running up the sidelines and being pressured, roll back down the field and switch hands to free up space – Face Dodge Sell the dodge to pressuring attackmen by creating the illusion that you’re passing, pull the stick across your body, and run up field to free your hands for a pass RCL Players' Manual - Individual Fundamentals 39

40 Forehand/Open Stick Best utilized behind GLE Used when defending an opponent holding the stick in the opposite hand as you Keep your hands about 1’ apart and as your opponent approaches GLE, drive your bottom hand into his hip to push him below GLE Your stick should remain in front of his chest to prevent him from gaining top side on you RCL Players' Manual - Individual Fundamentals 40

41 V-Hold Best utilized behind GLE When defending someone holding the stick with the same hand as you, you can use a v-hold to defend him Your stick and forearm forms the V Keep your stick between his navel and chest. As he approaches GLE keep your stick in front of him and drive him behind GLE Once again, your feet and body positioning are more important than your stick RCL Players' Manual - Individual Fundamentals 41

42 42 RCL Players' Manual - Individual Fundamentals

43 43 Proper body positioning when your attackman drives from the wing Try to force him into the crease, this is where the slide will come from

44 44 RCL Players' Manual - Individual Fundamentals

45 45

46 Defensive Checks When using any kind of defensive check, the most important thing to remember is to maintain body positioning DO NOT give up your body positioning to throw a check RCL Players' Manual - Individual Fundamentals 46

47 Defensive Checks Poke – The best of the defensive checks – Thrust your stick at the offensive player’s bottom hand or chest with your bottom hand while letting the stick slide through your top hand – Do not lunge at your opponent Keep body positioning while poking with just your arms Slap – Use on your opponent’s bottom hand or head of the stick when exposed – Bring your stick back 6”-12” and strike No baseball swings This check is used to dislodge the ball, not to break bones Video: Poke and Slap Checks - Dan Cocoziello – checks checks RCL Players' Manual - Individual Fundamentals 47

48 Defensive Checks Lift – This check is very effective against opponents who are preparing to pass or shoot – Put your stick underneath your opponent’s elbow or bottom hand and lift as he prepares to pass/shoot while always keeping good body position RCL Players' Manual - Individual Fundamentals 48

49 Advanced Defensive Checks As stated earlier multiple times, body positioning is the key to playing good defense There are additional advanced takeaway checks that defensemen can learn, but these should come secondary to learning solid fundamental defensive positioning and the primary poke, slap, and lift checks Advanced checks include the wrap check, the over-the-head check, and the ding-dong check The use of these checks should never compromise your body positioning Video: Wrap Check - Joe Gagliardi Video: Two-Handed Wrap Check - Brodie Merrill Video: Over the Head Check - Kyle Sweeney Video: Ding-Dong Check - Brodie Merrill RCL Players' Manual - Individual Fundamentals 49

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