Longhorn Lacrosse Coach's Corner
Tips for practice and conditioning
Things to do on your own
Thoughts on practice: We try to plan practices geared toward teaching you how to play together as a team. This is what we believe to be the most important part of the game, vital to personal and team success in the sport of lacrosse. However, learning to play as a team requires that we are working on and improving our skills as individual players. With this said the following are things that you can do on your own time to prepare yourselves for the challenge that is the sport of lacrosse.
Stick work
The wall
Find a hard wall (cement or brick) without windows (glass breaks and costs $$$) start throwing against it and catching the ball.
right to right, left to left, right to left, left to right, rolling keeping it on the outside,
bounce shots / ground balls, find a wall with a corner you can get in and pass in two directions
Always keep your feet moving while you’re playing on the wall. Do not stand there flat-footed. Play on the wall daily the wall will never get tired of playing with you .
Underhand?, sidearm?, behind the back? Get it perfect on the wall before you ever try it on the field!
Ground balls working on picking the ball up off the ground. Two hands on the stick, bend down low, get your back hand down, scoop through the ball- do not rake at it, bring the stick with the ball in the pocket close to your body for protection, move to some where out of harms way that is safe on the field. Go to the goal or make a good outlet pass. Man Ball, Man Ball, Man Ball, Man!
2 balls over another, between legs pick ups, figure eights, against the wall
practice everything with both hands
The mirror (a reflective surface: a window, your shadow works too!)
work on protecting your stick. Am I hiding the stick? Can my defender see it? Practice your hand changes over and over, practice keeping it on the outside, practice your shot, practice your dodges ( face, roll, split, etc)
Shooting on goal
on the run, for accuracy, for speed, mock drives from different spots
Exercise / Conditioning
All of us need exercise to maintain healthy bodies. The sport of lacrosse is a grueling game (war) that requires a higher level of athleticism then most activities. Work Out! All the activities below can help you to build a healthy and strong body. Getting together in groups provides support and motivation for the task at hand. Whatever doesn't kill you makes you stronger. Drive yourselves don't wait for someone to push you.
Endurance: distance runs, swims, bike rides
Speed/Foot speed: ladder/tires, stairs, sprints, side to side
Strength: 50/50, the gym, Jump Rope
Calisthenics: push ups/ sit-ups/ pull-ups, leg lifts, squat thrusts, jumping jacks etc.
Study the Game
Read the rule book, watch games, read flips and other instructional web sites etc.
Play Other Sports
You can always learn something from anything.