Top Three Drills to Learn Passing and Catching the Ball

Introduction

In lacrosse, passing accuracy and quick movement are key, especially for women, where precision often dictates the flow of the game. This drill is designed specifically to help women refine their passing skills, enhance ambidexterity, and improve agility on the field. It introduces different variations that challenge players to make quick, precise passes while in constant motion.

Drill Explanation

Moving Pass with Speed Variation:

The players run up the field together, alternating their pace (sprint, jog, sprint) while passing the ball. This mimics game scenarios where speed changes due to defensive pressure. Each player focuses on maintaining accuracy in passing and catching during these pace shifts.

Cut and Spin Drill:

One player cuts away from her partner, quickly spins back, and returns to receive the pass. After catching, she performs a 180° cradle move, simulating an escape from a defender before passing the ball.

Pass to the Post and Repeat

This lacrosse drill involves three players: one positioned in the middle and one on each end.

1. Setup and Movement: The player in the middle moves back and forth between two teammates positioned about 10 yards apart.

2. Passing and Returning: She receives a pass from one end player, returns it, and moves towards the other end to receive and return a pass again.

3. Hand Switching: A hand-switching variation can be included, where the middle player alternates which hand she uses, promoting control and accuracy with both hands.

Position Rotation: The drill is often done in one-minute intervals. After each minute, players rotate positions, giving each an opportunity in the middle position.

Defensive Variation: To increase difficulty, a fourth player can be added in the middle as a defender, who attempts to intercept passes. This addition forces the middle player to make quick decisions and maintain accuracy despite defensive pressure.

Benefits of the Drill

• Enhanced Passing Precision: Regular practice of this drill increases passing accuracy and consistency, helping players to pass effectively under pressure.

• Ambidexterity and Stick Control: The hand-switching variation promotes control with both hands, enhancing overall stick handling.

• Improved Agility and Movement: The middle player’s constant movement improves her speed and spatial awareness, key for effective positioning.

• Quick Decision-Making Skills: With a defender added, the player in the middle learns to make rapid decisions, improving her response time and judgment during games.