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3. Basic Fundamentals - Lesson #3


Equipment Needed: Lacrosse Box, Lax Balls, Nets (4 If Possible), Tape, Full Equipment, Pinnies

Pre-Practice: (20 min - Optional):
- Demo How To Put On Equipment – 20 Minutes Prior To Practice

TOTAL ESTIMATED TIME:

60

MINS

  1. Fundamental Skills Analysis:


    MINS
    Huddle:
    - Circle at Centre-Floor
    - Discussion: Great Teams
    - Come up with an appropriate word, as a team, for a team cheer.

  2. Warm-Up Drill #2A: Line Shuttles (Straight & Staggered)


    MINS
    *Variation #1A & #1B: "Loose Ball Shuttle" (Scoop/Trap & Scoop)
    *similar to top diagram*
    - Have players lined up in two lines facing each other (approximately 15 metres apart), at the shooter positions, in one or both ends of the floor (can also be done lengthwise for more of a cardio effect).
    - The first player in each line will begin with a short run forward (one being in possession of the ball).
    - Start with a "stationary loose ball, with players scooping (or "trap & scooping") the ball and then placing it back down in the same spot (middle of the shuttle) before running to the back of the opposite line (Variation #1A)
    - Next, have players roll a loose ball to the line across from them, then run to the back of the line that they rolled it to (Variation #1B).
    *Most common error = The timing of the drill can be thrown off if players leave their line too early/late

  3. Stickwork Drill #3: Loose Balls & Catching "On-The-Run"


    MINS
    Variation #1A & #1B: "Dynamic Loose Balls" (Stationary & Bouncing Ball Placement).
    *left side of diagram*
    - Divide the full-floor in half lengthwise with an imaginary line (or using pylons). Organize players into lines, in opposite corners, at opposite ends of the floor (this drill could also be done on half of the floor as well).
    - Lines should switch sides halfway through the drill in order to practice catching the ball on both sides of the player's body (cross body).
    - Have players run to pick-up the loose ball on-the-run, somewhere near centre-floor, cradling the ball toward the net for a breakaway shot once they’ve possessed it (drifting if approaching from their wrong-side). Start with a stationary ball placement (Variation #1A)
    - Next bounce the ball off of the boards (Variation #1B)
    *left-side of diagram*

  4. Stickwork Drill #3: Loose Balls & Catching "On-The-Run"


    MINS
    Variation #2A: "Dynamic Catching."
    *right-side of diagram*
    - Divide the full-floor in half lengthwise with an imaginary line (or using pylons). - Organize players into lines, in opposite corners, at opposite ends of the floor (this drill could also be done on half of the floor as well).
    - Lines should switch sides halfway through the drill in order to practice catching the ball on both sides of the player's body (cross body).
    - Have players run in a straight line two metres closer to the middle of the floor than where the coach is standing.
    - As the player approaches, the coach throws the ball straight up into the air for the player to then run underneath and catch, ideally with their stick in "the box"
    - Water Break = 2 mins

  5. Fundamental Skills Analysis:


    MINS
    Dynamic Warm-Up:
    - Introduce "Stationary Dynamic" Routine

  6. Cradling Drill #4A: Cradling/Dodging Around Pylons ("Side-to-Side")


    MINS
    Variation #1: "Speed & Agility Build Up."
    - Arrange pylons into any straight, zig-zag or combined formation, within an imaginary lengthwise half of the floor (pylons may also be used to mark the floor).
    - Have players line up behind the goal-line, in opposite corners, in opposite ends, to start.
    - Start at 50% speed, having players weave through the pylons, being sure to protect the ball. Make sure that they also cut closely around the pylons, with an appropriately timed weight transfer off of their outside leg.
    - Increase to 75-100% speed the second/third time through the pylons, once satisfactory technique is established.
    - The next player doesn’t go until the first player is around the second pylon.
    - At the end of the drill players take a shot on the goalie (inside or outside), net, or make-shift targets (i.e. top corners, bottom corners, "posts," or shooter tutors).
    - Encourage players to take a quality shot from their proper-floor-side, otherwise drifting if they are on their wrong-side.

  7. Cradling Drill #4B: "Open Floor" Cradling/Dodging & Checking


    MINS
    Variation #1: "Defensive Footwork"
    *not shown in diagram*
    - Demo (1 min): "Defensive Footwork" (Side-Shuffle & Drop-Step) - No Ball Carrier
    - Divide the floor in half with an imaginary line (or by using pylons) lengthwise and have players in opposite corners of the floor.
    - One player after another practices "tracking" backward, all the way down the floor (no ball carrier).
    - The next players don’t go until the first group is halfway to the rag-line.

  8. Cradling Drill #4B: "Open Floor" Cradling/Dodging & Checking


    MINS
    Variation #2: "Footwork + Ball Carrier."
    - Divide the floor in half with an imaginary line (or by using pylons) lengthwise and have players in opposite corners of the floor.
    - The coach sends two players at a time, starting with one player on defense a few steps ahead of, and facing, the offensive player.
    - The offensive player starts with the ball and zig-zags up the floor cradling at 50{e88446de7885fd078f097799d9254c85d3826cad283621752160918e689d54ae} running speed (using one or both cradling styles) while the defender shadows their movements defensively, using good footwork and staying balanced. Work up to 100{e88446de7885fd078f097799d9254c85d3826cad283621752160918e689d54ae} speed.
    - The next players don’t go until the first group is halfway to the rag-line.
    - The player on defense should be practicing back-pedaling, drop-stepping, side-shuffling, tracking, looking their “check” in the chest and staying low on the balls of their feet.

  9. Transition Drill #1A: Basic Out & Up ("Get To The Middle")


    MINS
    Variation #1A: "Far-Side Pass."
    *top diagram*
    - Start with two lines in the corners, in one end of the floor (facing up-floor), with a pylon 5 metres from the side-boards at around the mid-boards, on both sides.
    - The line of players on the bench-side starts with the first player in line scooping a loose ball then cutting to the middle after someone from the far-side line (no balls) cuts to the middle ahead of the play
    - The ball carrier delivers a lead pass to the first player in line, who runs the length of the floor on breakaway.
    - If a player receives a pass on their wrong-side they should practice "drifting" before they shoot in the far-end.
    - After passing, players go to the back of the line and once everyone in the other line has gone, the passers now receive a pass from the coach (or goalie), running to the middle for a breakaway in the far-end.
    - The line of passers and the line of receivers switch roles each time through the drill, with the passers always starting on the bench side (which ingrains the habit of running "away from the bench" during a breakout).
    - Also make sure that players have the opportunity to pass and catch in both ends (i.e. proper-side & wrong-side).

  10. Loose Ball Drill #5A: "Broken Play" Loose Balls (Down Low)


    MINS
    *Variation #1A: "Circle The Net."
    *top diagram*
    - Start with two lines at the crease positions, with players on their "wrong side" of the floor, in one or both ends.
    - The first player in one line rolls a ball off the boards behind the net (avoiding the crease) and the first player in the opposite line goes behind the net to pick up the loose ball, coming out the opposite side from where they started.
    - The player that picks up the loose ball should then run around the crease to the front of the net, getting to a good angle for a shot.
    *Most common error = Players not coming across the front of the net & settling for a bad angle shot.

  11. Games Drill #22: Small-Sided Games


    MINS
    Variation #1: "3 Vs. 3."
    *top diagram*
    - Arrange two teams equally on both sides the rag-line, in one or both ends of the floor depending on numbers; with players facing into the defensive/offensive zone.
    - On one side of the rag-line is “Team 1” and on the opposite side is “Team 2” (make more creative names if possible).
    - Referees and shot clocks (20 seconds) are also an option. Goalies are also optional for 3 vs. 3, with 3' x 3' nets and 8' creases are recommended; if 3 foot nets are unavailable, turning a 4' x 4' net upside down is another alternative.
    - If at any point during the games the ball is near the rag-line, the players not in the drill should be encouraged to "bat the ball" back into play, helping establish good "flow" in the drill.

  12. Fundamental Skills Analysis:


    MINS
    Cool Down:
    - Static Stretches - In the dressing room
    - Circle in the middle of the floor (if possible)

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