Accuracy and Defensive Agility in Lacrosse Practice
This dynamic and fun drill is designed to improve shooting accuracy and defensive skills in women's lacrosse. It is based on a direct competition between an attacker and a defender, with the goal of knocking down a cone while the defender tries to prevent it.
Drill Objective
Improve shooting accuracy on small targets.
Develop defensive skills such as positioning and anticipation.
Encourage decision-making under pressure.
Increase reaction speed and stick control.
Required Equipment
1 lacrosse ball.
Lacrosse sticks for each player.
1 cone or another small object that can be knocked down.
A designated area for the drill.
Drill Development
Field Setup:
Place a cone in the center of a marked area.
One player takes the role of the attacker, and another takes the role of the defender.
Drill Execution:
The attacker starts with the ball and must move around the defender, looking for an angle to shoot and knock down the cone.
The defender must move laterally, using body positioning and her stick to block the shot.
Game Rules:
The attacker can only shoot from outside the designated area.
The defender cannot illegally check the attacker’s stick but can intercept the shot with her stick or body.
If the attacker knocks down the cone, she earns a point and switches roles with the defender.
If the defender prevents the cone from being knocked down for a set time (e.g., 30 seconds), she earns a point and keeps her position.
Drill Variations
Increased difficulty for the attacker: Increase the shooting distance or add a time limit to shoot.
Increased difficulty for the defender: Reduce the defender’s movement area or allow two attackers in certain rounds.
Team play: Run the drill in groups, where each player gets one attempt before switching roles.
Drill Benefits
Improves shooting accuracy and control under pressure.
Develops essential defensive skills, such as lateral movement and game awareness.
Encourages competitiveness and quick decision-making.
Keeps players active and engaged with a fun, game-like dynamic.
This drill is an excellent addition to any lacrosse training session, as it combines technique, strategy, and fun. Incorporate it into your practices and watch your players improve in both offense and defense!
