Evading Defenders and Cone Touch Drill
Objective:
This exercise is designed to improve agility, cradling, quick decision-making, and the ability to read opponents' movements. It focuses on helping players evade defenders and perform deceptive movements to break free, skills crucial in women's lacrosse.
Materials Needed:
4 cones to mark the area
4 players (one in the center and three on the outside)
Exercise Description:
Player Distribution:
Set up 4 cones to form a square of approximately 4x4 yardss.
One player (Player 1) stands in the center of the square, while the other three players (Players 2, 3, and 4) position themselves outside the square.
Exercise Rules:
The player in the center (Player 1) must attempt to touch one of the cones to "break free" from the “block.”
The three players on the outside (Players 2, 3, 4) must prevent the central player (1) from reaching the cones. They can move laterally and try to block the central player’s path, tagging them before they can touch a cone.
The player in the center can use moves like fakes, quick cuts, and changes of direction to deceive the players outside and touch one of the cones.
Rotation:
Once the central player (1) touches a cone, the player closest to that cone (2, 3, or 4) must enter the center, while the central player moves to one of the outside positions. This ensures that there is always one player in the center and three players outside.
Repeating the Process:
The exercise should continue for a set time or until all players have spent time in the center. To increase difficulty, speed up the movements of the players outside, or add more cones for the central player to escape to.
Variations:
More players in the center: To raise the difficulty, add more than one player in the center. The outside players must then work together as a team to block multiple attackers.
Key Aspects:
Movement and Agility: The central player must use agility, quick changes of direction, and swift reactions to escape defenders.
Game Reading: Players on the outside need to stay alert, reading the movements of the central player to anticipate their next move and prevent them from touching a cone.
Cradling and Fakes: The central player can utilize stick fakes and quick cuts to deceive defenders and break free.
Benefits:
Improves agility and cradling, which are essential skills in lacrosse for getting past defenders.
Encourages quick decision-making under pressure, a key skill for game situations.
Enhances anticipation and game reading for both attackers and defenders.
Builds physical conditioning, particularly speed and agility, as players are in constant motion.
Recommendations:
Difficulty Level: Adjust the exercise based on the players’ skill level. For beginners, slow down the pace and reduce the number of outside players. For advanced players, increase the speed of movement and add more players in the center for a higher challenge.
Exercise Duration: This drill is ideal for warming up, as it involves a lot of movement and is engaging. It can be performed for 5-10 minutes, depending on the players' energy and skill levels.
This exercise is excellent for developing essential lacrosse skills such as cradling, evading defenders, and reading the game. By incorporating fast movements, fakes, and quick decisions, players will become better equipped to handle pressure situations during real games.
