Ground Ball and Shooting Drill

### Ground Ball Technique in Women’s Lacrosse

Mastering ground ball pickups is essential, as it allows players to gain possession and turn potential mistakes into scoring opportunities. Key elements include:

- **Approach and Body Position**:

- Keep your body low, with your knees bent and back straight. This stance provides stability and power to secure the ball quickly.

- Approach the ball with your hips and shoulders square, positioning yourself between the ball and any defenders. This "boxing out" technique helps protect the ball from opponents.

- **Hand and Stick Position**:

- Use a loose, relaxed grip to gain better control over the stick. Your top hand should be close to the head of the stick for quicker, more precise movements, while your bottom hand provides stability.

- Angle the stick at 45 degrees and keep the head of the stick close to the ground. This angle allows you to scoop up the ball without lifting it too high off the ground, minimizing the risk of losing control.

- **Scoop and Cradle**:

- Drive the head of the stick under the ball with a quick, controlled movement, while accelerating your footwork to move through the pickup.

- Once the ball is in the pocket, immediately cradle to secure it, especially if under defensive pressure. Developing quick reflexes for scooping and cradling helps avoid turnovers.

### Shooting Technique in Women’s Lacrosse

Shooting in women’s lacrosse requires precision, power, and quick decision-making, especially when transitioning from a ground ball pickup. Essential shooting techniques include:

- **Footwork and Balance**:

- After picking up a ground ball, quickly adjust your footwork to face the goal. Keep your knees bent and weight balanced to maintain stability while shooting.

- Use small steps to square up and set your shooting angle, especially when moving from a congested area inside the 8-meter arc. Being able to adjust your position effectively is crucial for getting a clear shot.

- **Grip and Stick Control**:

- Use a firm grip with your hands spaced apart on the stick, allowing for power and control in the shot.

- Employ a quick, compact wind-up, minimizing telegraphed movements that defenders can read. Focus on delivering a fast release by snapping your wrists forward.

- **Shooting Accuracy and Placement**:

- Work on aiming for corners or low spots in the goal to outmaneuver the goalie. When near the crease, quick-release shots can prevent defenders and goalies from reacting in time.

- Practice hitching (faking a shot) to mislead defenders, creating space for a better shot. This is especially useful in congested areas where defenders are closing in on the shooter.

### Incorporating Ground Ball and Shooting Techniques

This drill combines both ground ball and shooting techniques, making it ideal for practicing quick recovery and execution in high-pressure scenarios:

- **Transition from Ground Ball to Shot**:

- The drill emphasizes picking up ground balls and quickly preparing for a shot, simulating real game situations where possessions come from imperfect passes or loose balls.

- Practicing this transition enables players to react instinctively, moving from ground ball recovery to shooting with minimal delay, which is critical in game scenarios with limited time and space.

- **Creating Space and Reducing Defensive Pressure**:

- After securing a ground ball, players should immediately assess defensive positioning. Using hitching, fakes, and quick directional changes can help create space and reduce the chances of getting blocked or stripped by defenders.

- **Shooting Under Pressure**:

- This drill also encourages players to practice shooting while under defensive pressure, which is common inside the 8-meter arc. Learning to shoot while being closely guarded is essential for converting high-pressure, 50/50 ground ball recoveries into goals.

By combining effective ground ball and shooting techniques, players can significantly improve their ability to capitalize on scoring opportunities that arise from unexpected plays and chaotic scenarios near the goal.