Cone Tunnel 1v1 – Improve Dodging and Defensive Skills
Introduction: In women’s lacrosse, the ability to move nimbly and strategically is crucial for performance on the field. A key aspect of the game is the attackers' ability to execute effective evasive movements and the defenders’ ability to anticipate and block those moves. The 1v1 cone tunnel drill is a dynamic designed specifically to improve those skills, focusing on dodging (evasive movements) and defensive techniques to prevent the attacker from reaching her goal. This drill not only improves agility and ball control but also strengthens quick decision-making and reaction time, which are essential in women’s lacrosse.
Detailed Description of the Drill:
Drill Setup:
Space: A 3x6 meter area is required to create the "cone tunnel."
Cone Tunnel: Place 6 cones in a straight line, spaced about 1 meter apart, forming a 6-meter-long tunnel. This tunnel will be the area where the drill will take place, for both attackers and defenders.
Player Positioning:
The attackers (O) start at the beginning of the tunnel on one side, ready to perform a quick dodge and move toward the end of the tunnel without being touched.
The defenders (X) position themselves at the center of the cones, on one side of the tunnel, prepared to try and touch the attacker before she reaches the end of the tunnel.
Drill Objective:
Attackers (O): The attacker’s goal is to perform a dodge (evasive movement) at the start of the tunnel, evade the defender, and reach the end of the tunnel without being touched. The attacker must stay within the tunnel’s limits and not step outside the area defined by the cones.
Defenders (X): The defender’s goal is to touch the attacker with both hands before she reaches the end of the tunnel. The defender must stay alert, anticipate the attacker’s movements, and prevent her from advancing without being touched.
Drill Execution:
Starting the Drill: The attacker begins at the start line of the tunnel, while the defender positions herself at the center of the cones. The drill begins with a signal (this can be a verbal cue or a whistle from the coach).
Attacker Movement: The attacker performs her dodge (either a split dodge, face dodge, or any other evasive movement) in order to shake off the defender and move quickly through the tunnel. It’s important that she maintains control of the ball while executing the dodge.
Defender Movement: The defender must react quickly, using her body to block the attacker’s path and try to touch her with both hands. The defender can move side to side within the tunnel to make it harder for the attacker to advance, but she must avoid stepping outside the cone area.
End of the Drill: The drill ends when the attacker reaches the end of the tunnel without being touched, or when the defender touches the attacker with both hands before she reaches the final line.
Variations of the Drill:
Role Change Drill: Players can switch roles after a set number of repetitions. This allows both attackers and defenders the opportunity to practice their skills in both positions.
Time Limit Addition: The coach can add a time limit for the defender to touch the attacker or for the attacker to complete the drill, which increases the intensity of the exercise.
Benefits of This Drill:
Improvement of Agility and Speed: This drill is excellent for improving agility and speed for both attackers and defenders. Attackers need to be quick and fluid in their movements to evade the defender, while defenders need to improve their reaction time and anticipation skills.
Development of Dodge Skills: Attackers have the opportunity to work on different types of dodges (evasive movements), improving their ability to beat the defender in one-on-one situations during games.
Strengthening Defensive Skills: Defenders practice their coverage skills, improving their ability to stay close to the attacker, read her movements, and block her advance, which is crucial for effective defense in women’s lacrosse.
Fostering Teamwork: Although it is a 1v1 drill, it promotes communication and cooperation within the team. Defenders must be aware of the team’s movements, and attackers must coordinate their movements with their teammates.
Improvement of Mental Endurance: This drill requires both attackers and defenders to stay focused and make quick decisions in a short period of time. This strengthens mental endurance, which is essential in women’s lacrosse, especially in high-pressure situations during the game.
Conclusion: The 1v1 cone tunnel drill is an excellent tool for improving key skills in women’s lacrosse players, such as agility, ball control, evasion, and defense. This dynamic not only enhances individual skill but also reinforces quick decision-making and reaction capabilities in one-on-one situations, which are crucial during games. Incorporating this drill into training will help women’s lacrosse players develop greater ability to face opponents in high-pressure situations on the field.
