Get Back and Defend: Transition Hustle Drill for Girls' Lacrosse

Purpose of the Drill

This drill helps girls’ lacrosse defenders learn how to:

• Sprint back quickly into the defensive zone

• Get between the attacking girl and the goal

• Disrupt fast breaks before they lead to scoring chances

How It Works

1. Start on the Coach’s Whistle
   As soon as the whistle blows, one attacking girl sprints toward the goal, as if in a real transition or fast break.

2. The Defender Starts Slightly Behind
   One defensive girl begins just behind or at the hip of the attacker, simulating a real transition scenario.

3. The Defender’s Goal:

   • Hustle back with urgency

   • Take a smart angle to cut off the attacker

   • Get between the attacking girl and the goal

   • Force a pass, delay the shot, or shut down the play

Key Teaching Points for Girls

• Effort + Intelligence: Girls should focus not just on running fast, but on using angles to cut off the attacker’s path.

• Stick Positioning: In girls’ lacrosse, it’s critical to maintain good stick placement to avoid fouls.

• Defensive Mentality: Teach girls that what they do without the ball often makes the biggest difference.

• Communication: Even in 1v1 reps, girls should practice calling for help or signaling switches.

Drill Variations

• Start as a 1v1 drill (one attacking girl vs. one defensive girl), and progress to 2v1 or 3v2 scenarios.

• Add a goalie to increase pressure and realism.

• Run the drill with the attacker carrying a ball or without a ball, to train both recovery and communication.

• Use a stopwatch or countdown to challenge girls to beat their own times and reinforce urgency.