Refining Hand Switch Skills: The Zipper Drill for Women's Lacrosse

Hand switching is a fundamental skill in lacrosse, allowing players to evade defenders, maintain ball possession, and enhance their attacking ability. One of the best ways to develop this technique is through the "Zipper Drill," a dynamic exercise that reinforces cradling, hand coordination, and footwork.

Here is an article that goes into more detail about hand switching: (Insert link to basic hand switch)

Zipper Drill: Description and Objective

The "Zipper Drill" is designed to improve hand-switching technique while incorporating dodges such as the roll dodge and split dodge. It also strengthens ball control under pressure and the ability to change direction quickly.

Setup:

1. Place six cones in a zigzag pattern, with 10 to 12 yards of spacing and approximately a 45° angle between them.

2. Form lines of no more than five or six players to ensure a high number of repetitions.

Execution:

1. The first player starts at the first cone with the ball in her stick.

2. She runs toward the second cone and performs a dodge (roll dodge or split dodge) to change direction.

3. She continues to the sixth cone, repeating the action at each point.

4. Once the player passes the third cone, the next in line can begin.

5. After all players have completed the drill, they repeat it in the opposite direction.

6. It is essential that players practice with both hands, alternating the hand holding the stick according to movement direction.

Variations and Progression:

• Speed competition: Time each player to see who completes the drill the fastest.

• Pass or shot at the end: Add a pass or a shot on goal at the end of the course.

• Active defender: Introduce a defensive player to apply pressure on the attacker.

Key Techniques for an Effective Hand Switch

• Triple Threat Position: Keep elbows away from the body and the stick in a position ready to pass, shoot, or dodge.

• Controlled movement: The hand switch should be smooth, ensuring the ball is not exposed to the defender.

• Footwork: A good hand switch is accompanied by proper foot movement, allowing for balance and explosiveness while moving.

This drill is ideal for improving stick control and strengthening adaptability in the game. Consistent practice will allow players to execute hand switches more efficiently and effectively on the field.