Attack-to-Defense Transition Drill: Fast-Paced Team Competition in Lacrosse
Drill development
Player rotation
Originally designed for soccer, this drill has been successfully adapted for girls' lacrosse. It's a high-energy activity that challenges speed, finishing, reaction time, and immediate defensive responsibility—all essential in real game situations.
🎯 Drill Objective
Improve quick shot execution in offensive plays.
Promote instant transition from offense to defense.
Encourage competitive spirit and fast decision-making in a dynamic setting.
Build individual accountability within a team framework.
Drill Description
Two teams are formed. Each team lines up on opposite sides of the field (e.g., around the restraining line).
Start of play:
A player from Team A starts with the ball and attacks the goal at full speed (you can include a goalie or leave the goal empty depending on the level).
Her goal is to score as quickly as possible.
Immediate transition:
As soon as she finishes her shot (whether she scores or not), she must sprint back and take on a defensive role.
At that moment, a player from Team B starts her run with a ball from the opposite line, becoming the new attacker.
Dynamic 1v1:
A 1v1 battle begins between the new attacker (Team B) and the player from Team A, now acting as a defender.
Once the play ends (goal, miss, or turnover), the defender returns to her team’s line, and the attacker stays on the field to defend the next incoming attacker from Team A.
Suggested Duration
10 to 15 minutes per round.
Repeat multiple rounds to ensure all players go several times.
Drill Variations
Add a goalie for more realistic finishing pressure.
Start from different field locations: top center, wing, behind the goal (X).
Award points for goals or successful stops to keep score and boost motivation.
Try a 2v2 rotating version to develop small-group decision-making.
Coaching Tips
The drill works best at full intensity.
Emphasize immediate transition from offense to defense—it simulates fast breaks and real-time recovery.
Ideal for the middle or final part of practice when players are warmed up and ready to compete.
Conclusion
This lacrosse adaptation keeps the competitive and fun nature of the original drill while aligning perfectly with the demands of the modern game. Players must quickly switch roles, stay engaged, and contribute both offensively and defensively.
It’s fast, simple to run, and players love it—it lets them shine on both sides of the ball and keeps energy levels high throughout the session.
