Inside Out 1v1 Lacrosse Drill: How to Execute and Its Benefits for Women’s Lacrosse

The "Inside Out 1v1" drill is excellent for developing individual skills in both offense and defense, focusing on one-on-one situations within the critical scoring area. This version is designed specifically to enhance the skills needed in women’s lacrosse.

How to Execute the Drill:

1. Field Setup:

   • Set up three lines of players: two lines on the sides (at the elbows of the 8-meter area) and one line at the top center (outside the critical scoring area).

   • The coach stands in the middle near the scoring area with the ball.

2. Drill Instructions:

   • The coach starts by passing the ball to one of the players in the side lines.

   • Simultaneously, a defender must position herself inside the critical scoring area, focusing on turning quickly to intercept the attacker and protect the key space in front of the goal.

   • The attacker receiving the pass faces the defender in a one-on-one duel, aiming to advance towards the goal.

   • The defender must react to the pass, step out to meet the attacker, and use good defensive posture to block the attack.

3. Drill Variations:

   • Alternate between the three lines to vary the attack angles.

   • Rotate defenders after each repetition to allow multiple players to practice both attacking and defending roles.

Benefits of the Drill:

1. Improves Individual Offensive Skills:

   • Quick Decision-Making: Female players in attack must quickly decide whether to drive towards the goal, dodge the defender, or create space for a shot.

   • Agility Development: This drill enhances quick footwork, changes of direction, and the ability to outmaneuver a defender.

   • Ball Control Under Pressure: Players learn to handle the ball confidently while under pressure, essential for making progress in the tight space near the goal.

2. Improves Defensive Skills:

   • Positioning: Defenders practice maintaining strong positioning inside the 8-meter arc to force attackers into less advantageous options.

   • Reaction and Anticipation: Defenders must anticipate the attacker’s next move and react swiftly to keep her away from the scoring area.

   • One-on-One Defense: This drill sharpens defensive techniques such as staying between the attacker and the goal and using body positioning effectively.

3. Develops Decision-Making Under Pressure:

   • Both attackers and defenders must make fast decisions under the pressure of a one-on-one situation, a key component in real-game scenarios.

Tips for Successful Execution:

• Focus on Defensive Form: Ensure defenders stay balanced, ready to move quickly while maintaining proper form.

• Increase Intensity Gradually: Boost the drill’s difficulty so that players practice under game-like pressure.

• Vary Coach’s Passes: Change the speed and placement of the passes to challenge attackers from different angles and reaction times.

This drill encourages mental resilience, as players consistently face individual matchups that mimic in-game challenges.