southbay outlaws players manual -...

Players Manual MS Red/White

Confidential 3/12/12


Table of Contents Table of Contents 3 Basic Rules 4 Penalties 4

Personal Fouls 4 Technical Fouls 5

Terminology 6 Positions 9 Overview 9 Descriptions 9 Midfielder (Middie) 9 Attack 10 Defender 10 Goalie 10

The Field of Play 12 Boundary’s and Markings 12 Areas 12

Formations 13 Offense Formations 13 Base 2-‐3-‐1 13 13

Defense Formations 13 Man-‐Down/Box-‐and-‐1 13

Special Situations 14 Clear 14 Face-‐Off 15

Tips 16 Defense 16 Attack 17 General 18

Individual Exercises 19 Wall ball 19 Cradling 20 Switching Hands 20 Fitness 21


Basic Rules The full youth lacrosse rule book can be found online at: http://www.uslacrosse.org/TopNav2Right/Rules/MensRules/BoysRules.aspx

• Each team must keep at least four players, including the goalie, in its defensive half of the field and three in its offensive half Three players (midfielders) may roam the entire field.

• Teams change sides between periods. Each team is permitted two time-‐outs each half. The team

winning the coin toss chooses the end of the field it wants to defend first.

• Men’s lacrosse begins with a face-‐off. The ball is placed between the sticks of two squatting players at the center of the field. The official blows the whistle to begin play. Each face-‐off player tries to control the ball. The players in the wing areas can release; the other players must wait until one player has gained possession of the ball or the ball has crossed the goal line.

• Center face-‐offs are also used after a goal and at the start of each quarter.

• Players may run with the ball in the stick, pass and catch (or kick) the ball. Only the goalkeeper may touch the ball with his hands.

• A player may gain possession of the ball by dislodging it from an opponent’s stick with a stick check, which includes the controlled poking and slapping of the stick and gloved hands of the player in possession of the ball.

• Body checking is permitted if the opponent has the ball. However, all contact must occur from the front or side, above the waist and below the shoulders. An opponent’s stick may also be stick checked if it is within five yards of a loose ball or ball in the air.

• If the ball or a player in possession of the ball goes out of bounds, the other team is awarded possession of the ball. If the ball goes out of bounds after an unsuccessful shot on goal, the player nearest to the ball when and where it goes out of bounds is awarded possession.

• An attacking player cannot enter the crease around the goal, but may reach in with his stick to scoop a loose ball.

Penalties Personal Fouls The penalty for a personal foul is a one to three minute suspension from play and possession to the team that was fouled. Players with five personal fouls are ejected from the game.

• SLASHING: Occurs when a player’s stick contacts an opponent in any area other than the stick or gloved hand on the stick.

• TRlPPlNG: Occurs when a player obstructs his opponent at or below the waist with the stick, hands, arms, feet or legs.

• CROSS CHECKING: Occurs when a player uses the handle of his stick to make contact with an


opponent.

• UNSPORTSMANLIKE CONDUCT: Occurs when any player or coach commits an act, which is considered unsportsmanlike by an official, including taunting, obscene language or gestures, and arguing.

• UNNECESSARY ROUGHNESS: Occurs when a player strikes an opponent with his stick or body using excessive or violent force.

• ILLEGAL STICK: Occurs when a player uses a stick that does not conform to required specifications. A stick may be found illegal if the pocket is too deep or if the stick was altered to gain an advantage.

• ILLEGAL BODY CHECKING: Occurs when any of the following actions take place: o (a) Body checking of an opponent who is not in possession of the ball or within five

yards of a loose ball: (b) avoidable body check of an opponent alter he has passed or shot the ball;

o ©Body checking of an opponent from the rear or at or below the waist;

o (d) Body checking of an opponent by a player in which contact is made above the shoulders of the opponent. A body check must be below the neck, and both hands of the player applying the body check must remain in contact with his stick.

• ILLEGAL GLOVES: Occurs when a player uses gloves that do not conform to required specifications. A glove will be found illegal if the fingers and palms are cut out of the gloves, or if the glove has been altered in a way that compromises its protective features.

Technical Fouls The penalty for a technical foul is a thirty second suspension if a team is in possession of the ball when the foul is committed, or possession of the ball to the team that was fouled if there was no possession when the foul was committed.

• HOLDING: Occurs when a player impedes the movement of an opponent or an opponent’s stick.

• INTERFERENCE: Occurs when a player interferes in any manner with the free movement of an opponent, except when that opponent has possession of the ball, the ball is in flight and within five yards of the players, or both players are within five yards of a loose ball.

• OFF SIDES: Occurs when a team does not have at least four players on its defensive side of the midfield line or at least three players on its offensive side of the midfield line.

• PUSHING: Occurs when a player thrusts or shoves a player from behind.

• SCREENING: Occurs illegally when an offensive player moves into and makes contact with a defensive player with the purpose of blocking him from the man he is defending. A legal pick requires you are stationary and your feet are planted when making contact with the defender.

• STALLING: Occurs when a team intentionally holds the ball without conducting normal offensive play, with the intent of running times off the clock.

• WARDING OFF: Occurs when a player in possession of the ball uses his free hand or arm to hold, push or control the direction of an opponent’s stick check. You must lock your arm up and in an L-‐shape or straight down at your side.


Terminology Listed below are basic terms that will be used by coaches throughout the season and in lacrosse in general. Learn these so you are clearly understand the instruction given by your coaches during practice and games.

Term Definition

“Box-‐and-‐one” This will be our general man down defense. Box stands for having the 4 defenders forming a square in front of the crease with a defender in the top Right, Top Left, Bottom Right and Bottom Left positions. One stands for having the short stick in the center of the box covering potential cutters and any offensive player standing in the crease area.

“Clear The Crease” Called out by the goalie and indicates that there is a ground ball in the crease area and all opponents should be physically (and legally) cleared out so that we or the goalie can get possession of the ground ball.

“Fire” Defenders should shout “Fire” out when the offensive player with the ball “beats” or “gets past” the man defending him. “This initiates a slide, where another defender picks up the ball carrier.

“Hot” “Hot” is a term used to indicate who will back up the defender covering the ball. As the season progresses we will begin to use this and/other terms for defensive communication. An example is the goalie may call “Who’s Hot?” The defender(s) closest the man covering the ball will respond “I’m Hot!”

“Mark-‐up” To lock on to your designated offensive player when in a man-‐to-‐man defense, or to move to your designated area in a zone defense. The Coaches will often call this on a transition to D to remind the defenders to prepare for offensive pressure.

“Number-‐up” To identify a free offensive player by number and lock on to that player. When doing this the defense should communicate the assignments such as “I have 25!” The Coaches will often call this when they identify uncovered offensive player.

“Slide” The act of shifting coverage to the offense player carrying the ball. A slide occurs when the defense player covering the ball is beat and another defense player moves from his man to cover the ball. Ideally other defensemen follow the first slide such that the offensive players closes to the ball all remain covered. The defense player who was beat usually slides to cover the man furthest from the ball. When a slide is needed defensive players should call “Slide” or “Fire” and initiate communication to ensure all offensive players are covered.

“Switch” Defensive players will call “Switch” to signal the need to switch the men they are covering. This usually occurs in response to a “pick” or when offensive players rotate positions.

“Wheels” Usually heard on a fast break. It is a way of saying “open up” and run as fast as possible to beat the defending middies in transition situation.

Body Check/Body Contact with an opponent from the front, between the shoulders and the waist, when opponent has the ball or is within five yards of a loose ball. Contact with an opponent from the front, between the shoulders and the waist, when opponent has the ball or is within five yards of a loose ball.

Cage A common term for the goal.

Check To make contact with an opposing players stick or body using your stick or body. Stick-‐to-‐Stick or Stick to hand contact is a “Stick Check.” Body-‐to-‐body


is a “Body Check”

Clear This is called out by the goalie after a save is made. It should alert all players to break out for an outlet pass now that we have possession.

Crease The circular area around the goal or cage. Offensive players cannot enter this area at any time or a crease

Crosscheck A crosscheck is a penalty that occurs when you contact an offense opponent with the shaft of your stick in a horizontal position usually when body checking an opponent. In a proper body check only your closed hand on the shaft can make contact with your opponent.

Cut Cutting is motion made by an offensive player with the goal of evading or drawing a defensive player or opening up for a pass (feed) and shot. You will frequently hear “cut the crease” this means motion to the goal area to position for a shot.

Cutter A cutter is an offensive player who makes a motion to the crease or hole to make receive a pass (feed) and/or take a shot on goal. When the defense identifies a cutting player the should shout “Cutter”

Dodging A move made by the ball carrier to evade a defensive opponent and/or to “drive” to the goal and take a shot.

Double Team When two defensive players guard a single player, usually the player with the ball. Same as in basketball. Used to force a turnover, direct the player, and generally apply defensive pressure.

Extra Man A situation where the offense has more players then the defense in their offense half of the field. This situation is usually due to the opponent losing a player to penalties or a fast break. This situation gives the offense a significant advantage, as there will always be free player to receive a feed. There may be a planned “Extra Man Offense.”

Face Dodge A dodge where the player rolls his stick from one side of his body to the other, across his face, protecting the ball by keeping his body between the defense player and the stick.

Face-‐off A technique used to put the ball in play at the start of each quarter, or after a goal is scored. Two players basically start on their hands and feet with their sticks lying along the centerline, and the ball between the heads of the sticks. At the officials signal each player can employ a number of different to win possession of the ball, but there is no substitute for being quick or powerful. Most often the ball will be knocked or passed to a player other than the two fighting for the ball in the face off

Fast Break A transition scoring opportunity in which the offense has at least one-‐man advantage.

Feed Passes made on offense to another player to set-‐up for and/or take a shot. Similar to an assist in basketball.

Hole Area in front the crease. Usually considered to be 5 yards by 5 yards. Defensive players should not pass through the hole, and should “clear the hole” of any offense threats.

Long Stick This is used to refer to a long lacrosse stick used by defenseman and defensive middies. The term is also used to refer to players who use a long stick.

Man Down Man Down is a situation where a team has less than 9 players on the field usually due to penalty. In a Man Down situation there will always be an offensive player he is not covered. When a man down situation occurs the defense may shift to a zone to prevent dodges to the cage and force shots from the outside.


Middie Nickname for the midfield players. Middies can cross into both sides of the field, carry the ball up field into the offensive area, feed the attacks and are responsible for both offense and defense.

Off sides Only 6 players from a team (not including the Goalie) can be on either side of the field at a given time. Off sides is a penalty called when more than 6 players enter either side of the field. If a non-‐middie crosses into the offensive (i.e. defender) side of the field “Middie back” will be called and a middie will stay back on the defensive side.

Pick

Press

Ride The act of trying to prevent a team from clearing the ball

Roll Dodge A dodge in the offensive player plants a foot in the middle of the defender and turns or “rolls” out and away from the defender with his stick to the outside.

Screen/Pick When an offensive player plants himself in the potential path of a defender to block the defender and free his teammate to carry the ball, shoot, or receive a feed.

Settle/Settled

Split Dodge A dodge in which the offensive player drives diagonally to one side then suddenly switches direction while crossing the stick over to his body to the opposite side, “splitting” the defensive player. Usually on a Split Dodge the player changes the stick between left and right or right and left hands. Also called the Switch Dodge. Similar to a crossover move in basketball.

Swim Dodge A dodge in which you raise your stick over an offensive opponents head and around behind him. Like the “swim move” in football. This is a risky dodge and it is general not recommend, but is useful when on the run and dodging a charge or stationary opponent

Transition A transition occurs when there is a change of possession. It usually refers to a change of possession from offense to defense, and is associated with a fast break. During a transition the offense usually has an advantage because if executed correctly they will move the ball into their offensive half before the defense players get there creating a Man-‐Up situation.

X The area behind the cage. In a 3-‐2-‐1 there is a player who plays at X.


Positions

Overview 1. Field Lacrosse is played with 10: 2. 3 Attacks/Attack men 3. 3 Middies/Midfielders 4. 3 Defenders/Defensemen 5. 1 Goal

Descriptions

Midfielder (Middie) Middies are the heart of a good lacrosse team. They are constantly running, and therefore have to substitute more often. The midfielders’ effectiveness on transitions has a big influence on the team’s effectiveness on both offense and defense. Since midfielders cover the most territory of any position — they roam all over the field — the quicker they recognize situations, the more effective they’ll be. For example, when a midfielder anticipates a teammate gaining control of the ball, the player can begin moving toward the opponent’s goal to try to create a scoring opportunity. Good midfielders need speed, stamina, hustle and determination. They are required to play both defense and offense. Their duties involve retrieving loose balls, or clearing saved shots and running and passing the ball up the length of the field. If a team can get the ball and have an extra man advantage on the offensive end of the field, even for a split second, they have a good opportunity to score.


Attack The attack men (in general) are the team’s goal scorers. To play attack lacrosse positions you must be quick and agile, with great stick skills and the ability to score a goal on command. Attackers must rely on the defenders to stop the opposition and the midfielders to feed them the ball. The most productive attackers have more moves than a disco dancer. They must be able to spin free to score when they’re closing in on the opponent’s goal and defenders are bumping and stick-‐checking them. The attack use dodging, picks and passing to generate a good shot. Similar to basketball, the object is to move the ball around until the defense breaks and someone is left with an open shot. One way to do this is by letting an attack man go one-‐on-‐one with a defender. The attack man tries to beat his defender by dodging, causing another defenseman to slide, creating an unbalanced situation in which he can either shoot or pass to someone else who is wide open.

Defender A good defense is vital to a lacrosse game. If you want to be an enforcer, then this is the position for you. No matter how good your offense is at netting goals, if the team struggles at the defensive end of the field, it probably won’t have a lot of success on game day. Some defensemen play with longer shafts (usually 60 inches), so they can beat on the opposing team easier. Being quick on your feet is a must for this position. Good vision is also vital, because you must always know where your guy is, as well as where the ball is. Their responsibilities include covering opposing players on the attack. Defenders rely on good footwork to shadow opponents all over the field, and they use a variety of checks. Good passing skills also enable defenders to ignite attacks by getting the ball to their midfielders and attackers running down the field.

Goalie The goalie. Much like every other sport, the goalie is the single most important of the lacrosse positions on the field. This player positions himself between the goal posts, and his top responsibility is to stop the ball from going into the net. Good hand-‐coordination and quick reflexes are musts for faring well in this position, because the goalie faces shots from all angles and at varied speeds. Along with defending the net, goalies are counted on to perform other tasks, including the following:

Communicating with the defense: When the team is defending an attack, the goalie must communicate to his teammates what is unfolding on the field (because the goalie has the best view of the field). He can also warn his teammates when picks are being set. Fueling the offensive attack: When your goalie stops a shot, he should be looking up field to see whether a teammate is available to receive a clearing pass that begins an attack, catching the opponent out of position.


A “short” memory is required to be a lacrosse goalie, because you will almost always have 5-‐10 goals scored against you in a game.


The Field of Play

Boundary’s and Markings

Areas Below is a diagram of the terms used for various areas of the field. Your coaches, teammates, and Goalie will use these terms to describe where you should stand/move to, where the ball or threat is, etc.


Formations

Offense Formations

Base 2-‐3-‐1 The go to formation for lacrosse is the trusty 2-‐3-‐1. This enables set-‐up for a motion offense and presents a lot of opportunity for cuts, feeds, picks and scoring. The Outlaws will run this formation frequently. As we progress we may add plays and additional formations. This is also the formation you will see the majority of our opponents run.

Note: Your coach may instruct you to pass differently than demonstrated at different portions of the season.

Defense Formations

Man-‐Down/Box-‐and-‐1 When a Man-‐Down situation occurs on Defense we will drop-‐in around the crease and out of a man-‐


to-‐man, and into a Box-‐and-‐1, which is a zone defense. The defense men should have sticks up-‐and-‐out towards the ball, rotating the direction of the ball at all times. The goal is to “lock-‐down” the crease and force any shots to be made from the outside.

This below diagram shows the roles and movement of the box-‐and-‐one players:

Special Situations

Clear When the Goalie makes a save he will usually look for an outlet pass to the defender or middie to execute a clear. Defenders and middies muse breakout quickly when the goalie makes a save. Move towards the sideline and get open with sticks up. Defensive player can carry over the midfield line but one of the middies must stay back. “Middie Back!”. As the season progresses your Coaches may introduce more advanced clearing strategies. An example clearing formation is below:


Face-‐Off In a basic face-‐off formation the center Middie lines up in the center and takes the face-‐off. The other middies line up on the wings. The middie on the wing which faces the butt-‐end of the face of middies stick, will line up on the offensive side of the field. This is the Offensive Middie. It is his responsibility to help the center Middie get the ball and/or receive an outlet pass to carry upfield for a score. The middie on the otherside lines-‐up on the defensive side of the field. This is the Defensive Middie. He comes straight out and prevents the opposing team from getting a fast-‐break. He does not contest the ground ball. He stays home in a defensive position. When the official blows the whistle

1. The center middie attempts to win the face-‐off 2. The offensive middie runs to the area around the face-‐off positioned to box-‐out the opponent 3. The defensive middie runs to the area behind the center middie positioned to stop the break 4. When the face-‐off is won either way official releases the players and play begins. 5.


Tips

Defense 1. Don’t rush an attack man after he has caught the ball. If he is receiving a rather long pass and

you are sure you can reach him before the ball, go after him, checking his stick and hitting him with your body.

2. As a pass is made to the man you are playing, move out to cover him as the ball is moving to him, so that you are in position as he catches it. Don’t wait until he has caught the ball, and then move out on him.

3. Once the attack man has the ball, worry him plenty by poke checking, etc., don’t give much chance to look over his field, make him worry about you. Don’t force or rush him however. There is a big difference between worrying a man and forcing or rushing him. Make the attack make the first move.

4. When not playing the man with ball, or not pressuring the ball keep your stick a little above the height of your attack man’s shoulder. Clog the passing lanes and…. 6.

5. Don’t ever carry your stick at your side, KEEP IT UP!

6. When your man hasn’t got the ball, keep your head on a swivel. Stand sideways to the man and ball, forming a triangle. You must use split vision watching both man and ball.

7. There must be plenty of talk on defense, this is important. The following are the most important examples:

8. The man on each side of the ball must let the man on the ball know if he is-‐backed up by saying “I have your back” or “I’m hot”

9. If the man covering the ball gets beat you must yell “FIRE” so the defense can slide and pick him up.

10. The man playing the ball must holler, “I’ve got-‐the ball”. 7.

11. If a man cuts, the defenseman playing him should holler “man cutting” or “cutter” so that he alerts the rest of the defense for a possible switch.

12. If a switch is necessary, both men call “SWITCH”.


13. Never cross your feet while playing an attack man unless you are forced to run to keep up with him. Proper stance. Shuffle.

14. Never throw a ball just to get rid of it.

15. Always scoop a loose ball. Never draw it. If there is a crowd, go through and either kick it or scoop it up.

16. Never pass a ball across in front of your goal.

17. If you are after a loose ball, but your attack man is ahead of you, press him hard if you cannot come up with the ball, but don’t give him the opportunity to go around you.

18. Once the other team has cleared the ball, all defensemen must drop into position around the cage fast, RUN HARD—THIS IS ONE TIME YOU CANNOT LOAF.

19. If the ball is rolling toward the midfield line, NEVER ALLOW your attack man to beat you to the ball. Remember, if the ball is 5 yards away or less you can use your body for position.

20. Know your opponents’ strengths and weaknesses. If he is strong left, position your body to tell him to go right. Make your opponent go where you want him to go, not where he wants to go.

21. Be aggressive and don’t be afraid to get physical. Always be a good sportsman but make the attacks earn every shoot.

22. Stay ready! “On your toes.” When the ball is in the defensive half of the field you should always be in a defensive position.

23. If there is as loose ball in the “Hole” (in front of the crease) “Clear the hole.” Go for the nearest opponent driving him out.

24. The goalie is your eyes and ears. Listen to his calls. After a goal talk to the goalie and ask him how to prevent the next.

Attack 1. Make your defenseman play you and you alone every second you are in the game. Keep

moving all the time so that he must center his attention on you.

2. In moving the ball around the circle, make all passes sharp; short, overhand, and to the outside, away from the defenseman.

3. Make feeds and passes crisp and overhand.

4. When you have the ball, never stand still -‐ keep moving all the time – change speed and direction -‐ but keep moving.

5. Always move to meet every pass, and circle away from your defenseman.

6. If an attack man is being ridden hard and can’t dodge or get away -‐ the nearest man on each side goes to help him.


7. Place all shots in an open spot. Just do not wind up and shoot

8. Don’t dodge if there is an open man. Don’t hold the ball long unless you are planning a dodge. Keep it moving with quick, short passes.

9. Always be in position to back up shots and feeds. When a cut is made, or a shot is taken, the whole attack must play a part, moving to be in a position to backup a pass or a shot. Control the ball!

10. Spacing. Always keep your field balanced in order that you stay in better position to back up, and give your teammates space to work in.

11. Shoot plenty, but only if you have a high % shot.

12. Time your cuts, don’t cut if the man with the ball is not watching or not in position to pass.

13. Make full cuts -‐ go through and out -‐ don’t cut at half speed or hang around the crease after your cut.

14. Every man on the attack should try at least two dodges every game. Learn at least three different types of dodges. All dodges should incorporate change of hands, speed and/or direction.

15. Don’t rush at a man when riding -‐ particularly behind the goal. Force him to pass -‐ force him in the direction where there is help. Talk all the time and run hard

16. Always remember that teamwork is the key to a good attack.

17. Attack should never be lined up on the midfield line waiting for the ball. You will never be able to set up a fast break properly. Set up on your restraining line and know that you can always move to midfield if the defense needs help clearing the ball or there is a ball overthrown to your half of the field. Make sure you are set up for every fast break opportunity! No excuses for not being in position for easy goals!

18. Know your defender. Is he big or small? Fast or slow? Does he drop step or come at you? Does he time his stick checks or wait and throw only a few? Always try and notice where his stick head is at all times.

19. Know your goalies. As soon as he steps on the field, take notice if he is a lefty or righty? This will tell you what hip to shoot off (off stick side hip) or what low corner to shoot at (off stick side corner). Is his stick position up or to the side when waiting for a shot? If he holds a high stick most of the time, try not to shoot high.

General 8. Make yourself a threat. If you constantly force your defenseman to focus on you he cannot

be a part of the team defense, so not only is standing still and waiting useless, it actually hurts the offense as a whole.

9. Standing still with the ball allows the defense to set up and pressure you. Keep moving to create space with which to make a pass.

10. Pass overhand.


11. Move towards an incoming pass in order to get separation from your defenseman.

12. Practice your stick-‐work to ensure that all passes are on target.

13. Never dump the ball of to a covered man just for the sake of getting rid of the ball. If you are being pressured, pull it out.

14. When there is a loose ball on the ground, go after it fast and hard, you must have the ball!

15. Shoot plenty, but only if you feel you have a good shot.

16. Maintain spacing. Do not bunch up, on offense or defense

17. COMMUNICATE!

Individual Exercises In lacrosse stick work (passing/catching, and cradling) and fitness are critical to effective play.

Wall ball A lacrosse player, a lacrosse stick, a ball and a wall can turn an average lacrosse player into an elite player. The wall acts as a tool to make one’s stick skills excel. The wall provides another person who can catch almost all passes and complete almost any drill with ease. Some great walls can be found at racquetball courts, tennis courts, parks and the backs of houses. Look for a wall that does not have any windows or anything nearby that could break. You can and will observe daily improvement if proper technique is maintained. Increase the reps as wrists become stronger. Aim for as many reps as possible with desired form, however. This is a lefty-‐righty work out. Attempt to do as many reps as possible. Remember, your goal is to strengthen the wrists, to become proficient in releasing the ball with the snap of the wrists, to gain hand speed, and to develop a quick release. Do as much as much of this routine 4-‐5 times a week for 15-‐20 minutes (no more). Beginning players should start at 30 reps with each hand before moving to a different part of the drill. Your goal should be to get through the entire drill (50 reps with each hand) with each hand in under 20 minutes. If you only get through part of the drill, it is easy to set a goal for next time. Remember the above must be performed in the correct manner, that is: stick in the box, overhand motion, wrist snap. If your form is sloppy, such as letting the stick hang down off the shoulder, you will be slinging the ball and thus wasting your time. CORRECT FORM MUST BE ADHERED TO, OR YOUR EFFORTS WILL BE WASTED. ‘

1. Any wall is fine, but a smooth surface at least 10 feet tall is optimum (concrete, block)

2. Drills should take no longer than 30 minutes maximum

3. Stand approx.12-‐15 feet from the wall

4. Do not let the ball hit the ground


5. Pass and catch in the area above your shoulder; to the right of left or your head

6. Strong hand toss/catch,

7. Strong hand quick stick 50 times; then 50 times weak hand

8. Strong hand 1 hand catch and cradle 50 times; then 50 times weak hand

9. Strong hand catch and face dodge 50 times; then 50 times weak hand

10. Split dodge/ throw right catch right/ split to left hand throw left and catch left 50 times

11. Quick stick while the ball is in the air switch hands on every toss 50 times

12. Cross-‐handed 50 times each hand. Throw right rotate hands left and visa-‐versa

13. One hand passing/shooting 50 times each hand (start with hand close to the stick head…as you get better and stronger move your hand down the stick shaft)…experiment

14. Behind the back 50 times each hand

15. Develop you own routine: if space is big enough jog down the wall while passing. Jog while catching to the right then reverse. Behind the head catching. Bounce pass catching.

16. Pass and catch with the wall by having the ball being either passed or caught in an unconventional manner or less than perfect spot. Less than perfect passes happen in EVERY game…get ready. Be the best you can be…… regardless of conditions.

17. ¼ cradle repeat 50 times; then 50 times weak hand

Cradling 1. ¼ Cradle X times on right

2. Switch hands as you would in a split dodge

3. ¼ cradle X time on left

4. Switch hands

5. Full cradle X time on the right

6. Switch hands

7. Full cradle X times on the left.

8. Repeat

Switching Hands 1. Holding the stick in a cradling position switch hands back-‐and-‐forth, left-‐to-‐right, right-‐to-‐left 25

times.


Fitness Fitness is an important part of Lacrosse. Nearly all movements in Lacrosse make use of your “core”, or abdominal muscles. You should do the below regularly, and when possible add-‐in some running in-‐place, on a treadmill or outside. It will payoff on the field!

1. Crunches

Start with at least 3 sets of 10 and work-‐up.

2. Push-‐ups

Start with at least 3 sets of 10 and work-‐up.

3. Sit-‐ups

Alternate sides touching your right elbow to your left leg or knee and your left elbow to your right leg or know. Start with at least 3 sets of 10 and work-‐up.

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