Quick Pass: Improving Passing and Communication on the Move
This exercise is designed to improve passing accuracy, agility, and communication on the field. It emphasizes teamwork, quick decision-making, and quick movement, which are essential in lacrosse.
Required Materials:
Lacrosse balls
Lacrosse sticks
Cones to mark the playing area
Whistle to signal the start and end of the exercise
Space:
Use a lacrosse field, soccer field, or any area that allows players to move freely.
Mark the playing area with cones to ensure players stay within a designated zone.
If you have a larger group, divide the field into smaller sections to increase the intensity.
Exercise Instructions:
Preparation:
Divide the players into two groups: one group will have the ball, and the other will not.
Both groups should have an equal number of players.
The players with the ball should hold their sticks with the ball in the head ("cage").
Players without the ball should be prepared to move around and receive passes.
Starting the Exercise (at the first whistle):
When the whistle blows, players without the ball should shout, "I need one!" as they move around the designated area, looking for an open player with the ball.
Players with the ball should shout, "I have one!" and pass the ball to a player from the other group.
Important Rule: Players cannot pass to the same person consecutively. Each pass must go to a different player.
Passing and Movement (during the activity):
Players should constantly move, using cuts and quick turns to shake off defenders or find open space.
The players without the ball should use their footwork and speed to create open lanes and call for passes.
The passes can be of any type—forehand, sidearm, or overhand—but the key is to make quick, accurate passes while constantly moving.
Players should communicate actively. Those with the ball must announce “I have one!” when passing, and those without the ball should clearly shout "I need one!"
Additional Rules:
No consecutive passes to the same player: Players cannot pass the ball to the same individual more than once in a row. This encourages teamwork and requires players to distribute the ball.
Teamwork and communication: Both groups must work together, constantly talking and signaling to ensure quick and accurate passes.
Time and Completion:
Perform the exercise in 1-2 minute intervals. After each round, blow the whistle to stop the exercise.
Players switch roles: those with the ball now become the group without, and vice versa.
Variations to Add Challenge:
One-handed pass: Players with the ball must pass with one hand on their stick. This helps develop stick-handling skills and forces players to rely on both hands.
Pass while running: Players must pass the ball while in motion, helping improve ball control and passing accuracy while running at full speed.
Pass with weaker hand: To increase difficulty, require players to use their non-dominant hand to pass the ball. This improves coordination and stick-handling skills.
Cross-handed passing: Encourage players to pass using cross-handed grips to build strength and flexibility in both hands.
Benefits of the Exercise:
Improved Passing Accuracy: The exercise forces players to make accurate passes while moving, simulating real-game conditions.
Teamwork: Players must rely on each other, helping them improve their teamwork and awareness on the field.
Agility and Conditioning: Constant movement, direction changes, and quick bursts of speed improve agility and overall fitness.
Communication: The exercise emphasizes verbal and non-verbal communication, which is essential during fast-paced lacrosse games.
Adaptability: The exercise can be adjusted for different skill levels, making it suitable for all players.
This adaptation keeps the exercise engaging and challenging while focusing on skills that are critical for men’s lacrosse, such as communication, movement, and precise passing. It encourages players to think quickly, adapt to changing situations, and work together as a team.
