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3. Fundamentals - Lesson #3 (Culmination)

Equipment Needed: Lacrosse Box, Lacrosse Balls, Nets, Tape, Universal Screw Driver, Zip Ties, Full Equipment, Sticks, Pylons, Whistle

Level = Beginner

*Note - Goalies Are Optional (3x3 Nets With An 8-Foot Crease Are Recommended For Players Under 8 Years Old)*

Reminders:

- If a player misses a pass in any catching drill they should get a second attempt at catching a pass from a coach

- Dynamic Warm Up Link
- Defensive Skills Analysis Link
- Loose Ball Skills Analysis Link
- Cradling Skills Analysis Link
- Passing/Shooting/Catching Skills Analysis Link
- Static Stretching Link

TOTAL ESTIMATED TIME:

MINS

Huddle

DRILL #
MINS
- Circle at Centre-Floor
- Land Acknowledgement
- Rehash (1 min): Skills learned last practice
- Lacrosse (1 min): "Fun"
- Come up with an appropriate word, as a team, for a team cheer
Warm Up Drill #2A: Loose Ball Line Shuttles (Straight)

DRILL #
MINS
Variation #1A/#1B: "Loose Ball Shuttle" (Scoop/Trap & Scoop)
- Draw Diagram = 1 min
- Have players lined up in two lines facing each other (approximately 15 metres apart), near the shooter positions, in one or both ends of the floor.
- The first player in each line begins with a short run forward (one being in possession of the ball), being sure not to leave too early (which can disrupt the timing of the drill).
- Start with a "stationary loose ball," with players scooping, and later "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 - 2 min).
- 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 - 2 min).
- Most common error = the timing of the drill can be thrown off if players leave their line too early/late
Stickwork Drill #3: Loose Balls & Catching On-The-Run

DRILL #
MINS
Variation #1A/#1B (4 min): "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). Coaches stand by the side-boards at both sides of centre-floor, with a large pile of balls.
- Lines should switch sides halfway through the drill in order to practice scooping (and later catching) the ball on both sides of the player's body (cross body).
- Have players run to scoop 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 - 1 min), next bounce the ball off of the boards (Variation #1B - 1 min).
- Most common error = reaching with arms instead of getting in front of the ball.

Variation #2A (5 min): "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 flips the ball straight up into the air for the player to then run underneath and catch, ideally with their stick in the "triple threat position."
- Water Break = 1 min
Warm Up

DRILL #
MINS
- Introduce "stationary dynamic stretching" routine (see link in plan notes)
Cradling Drill #3A: Cradling/Dodging Around Pylons

DRILL #
MINS
Variation #1 (2 min): "Speed & Agility Build Up"
- Re-Hash (1 min): "Cradling"
- Arrange pylons into any straight, zig-zag or combined formation, within an imaginary lengthwise half of the floor.
- Have players line up behind the goal-line, in opposite corners, in opposite ends, to start.
- Starting at walking speed, emphasize the coordination of walking and cradling. Work up to 50 percent speed, having players weave through the pylons, being sure to protect the ball.
- Increase to 75-90 percent speed the next few times through the pylons, once satisfactory technique is established.
- The next player doesn’t go until the first player is around the second pylon.
- Coaches can also hold up a number with their fingers and ask players what number it is, encouraging them to do the drill with their heads up.
- At the end of the drill players take an outside shot on the net (consider marking the recommended distance with a pylon).
- Encourage players to take a quality shot from their proper-floor-side, otherwise drifting if they are on their wrong-side.
Cradling Drill #3B: “Open Floor” Cradling & Checking

DRILL #
MINS
Variation #1A (2 min): "Defensive Footwork" (No Ball Carrier)
*left-side of diagram*
- Demo (1 min): "Defensive Footwork" (Side-Shuffle & Drop-Step)
- Divide the floor in half with an imaginary line lengthwise (or widthwise), having players begin in lines in opposite ends/corners of the floor (lengthwise), or all on the same-side (width-wise).
- This drill can also be set up using half of the floor and/or pylons as markers for players to practice "drop-stepping" and "side-shuffling" either to or around; being sure to keep their head on a swivel.
- One player after another practices "tracking" backward, all the way down the floor (no ball carrier) at a cadence of 2 drop steps one way; 2 drop steps the other.
- The next players don’t go until the first group is halfway to the first restraining line.
Most common error = not getting low while the defender is tracking backward

Variation #2A (4 min): "Footwork + Ball Carrier"
*right-side of diagram*
- Demo (1 min): "Hitch-Step," "Face-Dodge," Roll Dodge"
- Divide the floor in half with an imaginary line (or by using pylons) lengthwise and have players in opposite corners, in opposite ends 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% running speed while the defender shadows their movements defensively, using good footwork and staying balanced. Work up to 90 percent speed.
- The next players don’t go until the first group is halfway to the restraining line.
- The player on defense should be practicing back-pedaling, drop-stepping, side-shuffling, tracking, looking their “check” in the chest, staying low on the balls of their feet.
- When the ball carrier approaches the prime scoring area, the defender should get out of the way and let them take a shot on the goalie.
- Encourage players to hit the goalie with the ball on the first couple of shots.
- Most common error = not getting low while the defender is tracking backward not keeping their stick up
Transition Drill #1A: Basic Out & Up ("Get To The Middle")

DRILL #
MINS
*Variation #1 (10 min): "Far-Side Pass." The line of players on the bench-side starts with balls, and the first player in line cuts to the middle after someone from the far-side line (no balls) cuts to the middle ahead of the play (Variation #1A). The ball carrier delivers a lead pass to the first player in line, who runs the length of the floor on breakaway. The other option is for the passer to first pick up a loose ball before delivering the pass to make it slightly more difficult (Variation #1B).

After passing, players go to the back of the line (on the other side of the floor) and once everyone in the other line has gone, the former passers now receive a pass from the coach (or goalie); going for a breakaway in the far-end. Otherwise, players can go to the back of the line on the same-side of the floor and coaches can have them run a "button hook" in the middle of the defensive zone (replicating the need for the "emergency outlet" on the bench-side of the floor). For beginners, coaches may choose to make all of the passes (focusing on catching on the run), with additional coaches ready to make a second pass attempt in the far-end if the first pass is dropped (Variation #1C).

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, on both sides of the floor (i.e. proper-side & wrong-side), in both ends.
Stickwork Drill #8A: "Finishing In Front"

DRILL #
MINS
Variation #1A: "In-Tight Finish"
- Demo (1 min): "Finishing In Front"
- Players start lined up on their proper floor side crease position, with balls already in their sticks; the drill alternating from side to side each rep.
- One player from each line should be positioned facing the net, on a 45 degree angle from the near-side post, before eventually stepping towards the far-side of the goaltender (real or imaginary), trying to shoot it off of the far-post and into the net.
Games Drill #19: Small-Sided Games (3 Vs. 3)

DRILL #
MINS
Variation #1: "3 Vs. 3"
- Arrange two teams equally on both sides of the restraining-line, in one or both ends of the floor depending on numbers; with players facing into the defensive zone.
- On one side of the restraining line is “Team 1” and on the opposite side is “Team 2” (make more creative names if possible).
- Move the nets against the side-boards, halfway between the goal-line and restraining-line.
- The first 3 players in line on each team enter the drill, starting with a face-off or loose ball. If it's a loose ball, have players enter from the defensive side, closest to the goalie.
- Shift length can be timed intervals (1 or 2 minutes)
- If at any point during the games the ball is near the restraining line, the players not in the drill should be encouraged to "bat the ball" back into play, helping establish good "flow" in the drill.
- If there are no goalies, players can shoot the ball into the open net (or off of the post) for a goal. Otherwise, a player can stand in the crease and be passed too for a goal.
Huddle

DRILL #
MINS
- Circle at centre floor
- Come up with an appropriate word, as a team, for a team cheer.
- Static stretches - in the dressing room - introduce leg routine (see link in plan notes)