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1B. Fundamentals - Lesson #1 (Alternative)

Equipment Needed: Open Wall/Field Space or Outdoor/Indoor Lacrosse Box, Lacrosse Balls, 2 Ball Bags, 2 Nets, Tape, Universal Screw Driver, Hacksaw, Zip Ties, Helmets & Gloves, Sticks, Pylons, Whistle, Name Tags, Sharpie

Level = Intermediate

*Note - Goalies Are Not Recommended For This Practice

Pre-Practice (20 min - Optional):
- Meeting: Coaches, Players & Parents – Demo: Stick Cutting & Taping
- Players go on the floor (or into the dressing room) during the actual cutting and taping process (ice-breaker with the assistant coaches)

Post Practice (40 min - Optional):
- Prearranged BBQ with the families on the team

Reminders:

- Athletic position = feet parallel (hip width apart), knees slightly bent (1/4 squat aka peak power position), staying on “the balls (forefoot)” of your feet, leaning slightly forward, with head/chest up, abdominals flexed (as if about to be punched in the stomach), a “neutral spine” and “shoulders set.”
- 4 phases of a movement = preparation (1), force production (2), critical instant (3), follow through (4)

- Loose Ball Skills Analysis Link
- Cradling Skills Analysis Link
- Passing/Shooting/Catching Skills Analysis Link

TOTAL ESTIMATED TIME:

MINS

Huddle

DRILL #
MINS
- Circle At Centre-Floor (Explain The Importance Of The Circle)
- Brief Coach Introductions = 1 min
- Discussion (2 min): History Of Lacrosse Among First Nations People (Research) + Land Acknowledgement
Warm Up Drill #1: Running Around The Perimeter

DRILL #
MINS
Variation #1A: "No Balls"
- Have players run around the entire outside of the box (close to the boards), holding the stick with "two hands" (no balls).
- Positively reinforce the players that followed the only two instructions which were "don't cut corners" and "two hands on the stick."
- Let players know to hold their stick on whatever side they ran with it during this drill, for all subsequent drills.
- Most common error = not running with "two hands" on the stick
Defense Drill #1: Athletic Position ("Balance" & "Footwork")

DRILL #
MINS
Variation #1A (1 min): "Maintaining Balance" (No Stick)
*top diagram*
- Demo (1 min): “Athletic Position”
- Players stand in what they believe to be the athletic position and coaches walk around and see if they can push them off balance (using a reasonable amount of strength).
- Players then try to push each other off balance (Variation #1B), one at a time, first with no sticks and then with sticks using a "push check."

Variation #3 (2 min): "Follow The Stick"
- Demo (1 min): "Holding The Stick," "Sticks Up," Footwork
- Have players stand (with nobody else within arm’s length) in two different groups, in opposite ends of the floor, with their heads/sticks up and coaches instructing them to follow their stick (forward, back-pedal, side-shuffle, down & roll - then up), with players doing "stutter-steps" on the coaches whistle (two whistles signals the end).
- Players should maintain the athletic position throughout the drill, having a wide stance for "side-shuffling and a deep knee bend ("getting low") when "back-pedaling."
- Informally correct the posture of any noticeably bad athletic positions among the group.
- Have players sprint to the opposite end of the floor and repeat the drill in front of the other coach. Each sequence of movements should last between 30-45 seconds (giving players the feel for what an average shift would be like).
- Most common error = not bending knees and getting low/wide while maneuvering.
Loose Ball Drill #1A: Stationary & Dynamic "Scooping"

DRILL #
MINS
Variation #1 (2 min): "Loose Ball Techniques"
*top diagram*
- Demo (1 min): Loose Ball – "Scoop, "Trap & Scoop," "Scoop-Tuck-Turn," Scoop-To-Triple Threat Position"
- Have players stand (with nobody else within arm’s length) as a group. Each player should have a ball on the ground in front of them to start.
- Have them practice all of the techniques listed on the Loose Ball Skills Analysis in "stationary" form (from a stand still), having players perform 5-10 reps of each. Start with the "scoop” (Variation #1A), the "trap and scoop" (Variation #1B), “scoop, tuck & turn” (Variation #1C), and lastly "scoop-to-triple threat" (Variation #1D).
- Advance to having players take 5-10 running steps before they pick up the ball (bottom diagram); eventually having them run full speed from half-floor or full-floor.
- Most common error = not keeping the butt-end of the stick low to the ground ("mowing the lawn" instead of "shovelling snow")
Loose Ball Drill #2: Rolling ("Attacking") A Ball With A Partner

DRILL #
MINS
Variation #1 (2 min): "Loose Ball"
*top diagram*
- Demo (1 min): "Attacking The Ball" (Keep It In Front Of You)
- Have players line up in pairs 10-15 metres apart, rolling (underhand motion - with their hand if necessary) a ball back and forth.
- As players progress, coaches can have players practice different techniques ("scoop," "scoop, tuck & turn," "scoop to triple-threat position).
- Most common error = waiting for the ball to arrive instead of "attacking" it
- Water Break = 1 min
Warm Up Drill #3: Board Shuttles

DRILL #
MINS
Variation #1B: "Passes" ("Eye Level")
- Have players line up in groups of 3 to 5 players, facing the side-boards; 10-15 metres away (perhaps marked by a pylon for beginners so players don't creep to close to the boards).
- The first player in line "passes" the ball against the glass, aiming for "eye level," so the ball bounces back to the next player in line (toward their "strong hand").
- The next player in line has to corral the loose ball and repeat the same action as the player in front of them, and so on and so forth.
- Encourage beginners to get in front of the ball with their body, instead of reaching with their arms when corralling the rebound.
- Assistant coaches should be ready with lots of extra balls.
- Most common error = players not keeping their body in front of the ball in case they miss it (instead reaching for it with their arms)
Stickwork Drill #2: “Dynamic Partner Passing”

DRILL #
MINS
Variation #1: "Stationary Passing & Catching"
*top diagram*
- Demo (1 min): Catching ("Soft Hands" - Catching An Egg Example) & Passing
- Work on just stationary catching to begin with; give every player a ball and have them toss it up in the air a few times, trying to get a feel for catching it over their shoulder (Variation #1A - 1 min).
- Next, arrange players in two rows, 3-5 metres apart, removing a ball from one partner, with the other partner underhand passing the ball (with their bare hand) to the other partner who tries to catch it in the triple threat position using "soft hands."
- Each player should get at least 5-10 quality attempts to catch the ball in this fashion (Variation #1B - 2 min), with more experienced players allowed to pass the ball with their sticks instead of their hands. Players should also give each other a target to pass to when preparing to receive the ball.
- Identify players that are having trouble catching and/or passing, pulling them aside in small groups of players that have a similar problem (catching or passing).
- Finish with all players passing the ball with their sticks, progressively moving farther and farther away from each other.
- Most common error = not giving a target to the passer and/or not calling for a pass

Variation #4A (2 min): "Face Away" (Stationary)
*top diagram*
- Start with one partner facing away from the other partner, looking back to receive a pass over their back shoulder (still showing a target).
- After passing the ball, both partners switch relative positions, with the former passer now facing away and catching the ball over their shoulder while "stationary."

Variation #3A to #3C: "Dynamic Pass" (Just Passer/Just Receiver/Both)
*bottom diagrams*
- Progress to just the passer running toward the receiver from a starting distance of 10-15m away, passing to a stationary receiver, then backpedaling back to their original starting position (Variation #3A - 1 min).
- Next, practice with just the receiver running toward the passer, with the passer using basic footwork (left and right) before making the pass.
- The player that receives the pass then backpedals back to their starting position, and their partner repeats said actions (Variation #3B - 1 min).
- Another variation is for both partners to run towards each other, make a pass and then either continuing to run forward to the other side, or backpedaling back to their original starting position (Variation #3C - 1 min).
- Water Break = 1 min
Warm Up Drill #5: Semi-Circle ("Horseshoe") Shooting

DRILL #
MINS
Variation #1A (3 min): "All @ Once" (Progressively Further Game)
*top diagram*
- Demo (1 min): "Proper Floor Side," "Prime Scoring Area"
- Arrange players, in both ends of the floor, into an arc (semi-circle) formation; starting 5 metres back from the crease.
- Have all players shoot from the same distance every time, keeping track of the total number of goals scored; trying to get score more each time through.
- If more goals are scored, everyone moves further away; if less goals are scored, everyone takes a step forward.
- Continue until players score more goals than the round before, from 20m away.

Variation #4 (4 min): "Shot On-The-Run" (L To R/R To L)
*bottom diagram*
- Demo (1 min): "Shooting-On-The-Run"
- Arrange players into five lines at the 5 standard offensive positions, instead of the semi-circle formation (Variation #5).
- Have players take turns taking shots on the run starting 10 metres away, working their way from one side to the other, with one second in-between shots; start on the opposite side the next time through the drill.
- Water Break = 1 min
Games Drill #11: Shooting Relay Races

DRILL #
MINS
Variation #1: "Without Goalies" (Game To 10)
- Start with a large amount of balls on the ground inside of the face-off circle, with a pylon stationed in "the middle" (8-10 metres back from the net).
- Arrange players evenly, in one or both ends of the floor depending on numbers. Preferably, they are stationed on their proper floor sides (lefts & rights), in both corners, behind goal-line-extended (GLE).
- Other players set to go in this drill should be against the boards, tucked tightly in the corner to avoid getting hit by balls.
- On the whistle the first player in each line needs to run to centre-floor, pick up a loose ball, and run back toward the goal in the end they started from.
- Players must take a "set-shot" (preferably overhand) before the pylon for it to count, playing a game to 10 where players get one shot and no attempts at rebounds ("hitting the post" counts for 2).
Games Drill #6: Lax Darts

DRILL #
MINS
Variation #3: "Free For All"
- Place a garbage can in the middle of the face-off circle (if no garbage can is available, another option is aiming to get the ball into a basketball net - if in a school gym).
- Have all players on one side of the restraining line with coaches on the other side, actively collecting balls to send back to the players.
- Alternatively, the garbage can could be placed in the crease, with coaches behind the players, instead of in front of them.
- Place pylons on the ground to mark the start line, which should be an appropriate distance away from the garbage can, depending on skill level.
- All players can throw balls as they are returned by coaches, and players can battle for the loose balls (no slashing) until somebody corrals one (at which point they are free to shoot).
Cardio Drill #1: Rabbit Run

DRILL #
MINS
Variation #1A: "Single Line" (No Balls)
- Start with the entire team in a line along the boards (1 metre away from each other). Players jog at the same speed around the outside of the box, with the player at the back of the line sprinting up to the front of the line (no balls).
- The only rule is no stepping in the crease (5 push ups every time it happens).
- Once this player reaches the front of the line, the next player at the back of the line begins their sprint to the front.
- Be sure to have the lines switch directions at the halfway point of the jog, predetermined prior to the team cardio session.
Cool Down

DRILL #
MINS
Story:
- Circle at centre-floor
- Haudenosaunee Legend (1 min): The 4-Legged Animals vs. The Winged-Birds
- Come up with an appropriate word, as a team, for a team cheer