Lacrosse Tips and Advice

 March 24, 2012

5 Ways to Become a Better Shooter

From LaxAllStars.com

These FIVE Tips can help you become a better shooter in only a couple of weeks:

1) Forget Power, and Focus on Accuracy

It is extremely hard to learn how to shoot hard, and THEN work on your accuracy.  I tried this in high school, and it does NOT work.  The form you develop by focusing on power only is almost universally AWFUL.  Focus on shooting the right way, and focus on putting the ball where you want it, THEN work your way up the power scale.  Without control, pure power is garbage.

2) Train Simple, Train Hard

So many athletes today think they need to have a personal trainer or be on the cusp of training technology.  Bologna.  If you want to shoot accurately and hard, you don’t need a trainer.  You need a pull up bar and some running shoes. Do pulls ups every other day for your back and arms.  Do push ups every other day for your chest and core. Do sit ups or other ab exercises religiously. RUN and work those legs!  Great shooters generate control and power with every portion of their body.  Be strong, train hard and your shooting will improve.  If you are going to hit the gym, focus on Olympic lifts for total body power.

3) Play Wall Ball

It seems like I always use wall ball as a “way to improve”.  This is because it is the SINGLE most important aspect of becoming a good lacrosse player.  If you can really pound the ball off the wall, it means you can catch and then move the ball accurately.  Shooting is very similar, and the skill sets translate effortlessly.  Like I said in point 1, focus on accuracy.  When you shoot on a cage, the ball can go anywhere.  Who cares?  But when you play wall ball, you need to be accurate.  It’s a great shooter’s best friend.

4) Keep Your Shooting Skill Set Diverse

There are guys out there who are time and room shooters (Forrest Sonnenfeldt, Kyle Wharton) and there are guys who are better on the run (Mike Kimmel, Hakeem Lecky) and then there are guys who are great at both (Colin Briggs, Paul Rabil, Jay Jalbert).  You want to be the guy who is great at both. Maybe you’ll be better at one, but practice both.  Going out and ripping shots all day from 13 yards is a mistake.  Take some on run, take some from low angles.  Mix it up and be diverse, because you’ll probably have to do that in a game.  Don’t be a one-dimensional shooter.

5) Partner Up For Better Training

I don’t mind seeing a guy out on a field with a bag of balls all by himself.  Nothing wrong with that at all.  But if you have the chance to partner up when shooting, take it!  It is much easier to replicate catching a pass on the run and then shooting, or catching a pass for a time and room shot when you have someone to throw it to you.  This partner can be a parent, coach or teammate.  Reliance on a partner should NOT be used as an excuse (e.g. my shooting partner can’t make it so I’m going to play video games instead) but it can definitely help you improve!
I’d mention SHOOTING OVERHAND as a sixth tip, but at this point, you should really know better.  Don’t believe me?  Shoot Overhand.  And Shoot Overhand Under Pressure.  There, NOW you should believe me.

February 7, 2012

Developing Your Dodging

Article from Inside Lacrosse featuring Brendan Mundorf

Brendan Mundorf #2

Brendan Mundorf is one of the most feared dodgers in the world. He's scored with incredible consistency over his six years with the MLL's Denver Outlaws, and without ever canning a two-point shot, he's approaching 250 career points — so you know he can get to the cage. The STX athlete is also getting his camp company Mundorf Lacrosse rolling, and here he is perfecting his method of teaching players how to dodge.

01: When to Dodge
I always want to start a dodge off of ball movement or when my defender is approaching me; the faster or more out of control he's running at me, the more comfortable I am to start my dodge. By the same measure,  I like to always have my feet moving when I catch the ball or any other time pre-dodge — essentially, I don't want to go to the cage if I'm standing still and my defender has his body into me.

Typically, the best time to attack from X is after a middie has made a strong dodge down the alley and worked it behind because my defender' going to be coming down from his help position on goal line extended and the rest of the defense is recovering off of a slide. As a result, it's usually best to go for the backside pipe because the frontside is crowded by the dodger and the defenders who stepped up to turn him back.

02: How to Dodge
At my first step, I picture a straight line between my feet and where on the field I want to release the shot. Then I attack my defender, going straight at him, and take one hard step to the front side pipe causing the defender to drop step turning his hips and shoulders in one direction. Once he does that, I make my move, like a split dodge here, and I aim for his back shoulder and run through it.

The benefit of dodging a moving defenseman is that it's easier to get him to choose one direction. After the move, keep running at the defenseman to take away his checking ability.

03: Stick Protection and Hand Placement

Mundorf dodging

One thing that separates the best players like Ned Crotty is an ability to get their shot off even when they're covered. Two things that are important in being able to do that are stick protection and hand placement in releasing your shot. Protecting your stick is something that develops, and the best way to do it is to practice dodging over and over until you have confidence in knowing how to hold your stick.  I focus on keeping my hands totally across my body and my stickside elbow tight to my chest so the defender can't get a lift.

This plays perfectly into getting a well-disguised shot off.  Keeping my hands low, I work on turning the corner, rotating my body and releasing around my defender. A great way to practice this is by putting a trashcan at five-and-five, dodging at full speed to the edge of it then shooting around it.

 

January 31, 2012

Fundamentals of Goalie Play

Essential to every team is a good goalie. A goalie needs to be a leader with very good knowledge of the game, its rules and understanding of the needs of the team. The following covers the fundamental technique of playing lacrosse goalie.

Fundamentals

• Simple Concept: intercept the ball in its path with your stick or body before it goes in the goal.
• Musts: Cup, Helmet, Goalie Stick, Chest protector, throat guard, and gloves. Anything else is up to you.
•  Goalie Positioning
• Fingers should hold the stick, but not choke it. Handle should be in fingers not palms.
• Hands should be about 12” apart in a comfortable relaxed position.
• Arms should be away from your body, but you should not have flying wings, far enough so you can easily maneuver the stick in a clock and counter clock- wise fashion (like a baseball player). Far enough away from your head so you don’t hit your mask when you move it from stick side high to off stick side high.
• Feet should be shoulder distance apart and weight should be forward. Not necessarily on your toes but definitely not back on your heals.
• Body position should be similar to a linebacker, a tennis player: an athlete.
• Goalie Stick should be positioned just off your shoulder covering the “Box Area”. If you are right handed, you hold the top of the stick (toward the stick head) with your right hand and the bottom hand (left hand for righties) should be about 12” away. Arms bend at elbows and away from your body. Head of stick should be slightly forward and you should be ready to step toward the ball in an easy fluid motion.

• Step to the ball – Legs come together
• Attack the ball. Get your whole body in the path of the ball. Your stick gets there first while starting to step to the path of the ball.
• You should step to the ball beginning with the foot and leg from the side the ball came from. The step should be at about a 45 degree angle towards the ball.  If the ball (bounce, high, or low) came toward you from the right of your body, you should step with your right foot and leg followed by your left foot and leg coming together with your right foot and leg. If the ball came from toward you from the left side of your body, you should step to the path with your left foot and leg followed by your right foot and leg coming together with your left foot and leg.  Always follow your stick with your body.  If you happen to miss with your stick, your body will be in position to stop the shot then.  Don't play "matador."
• If the ball is a bounce shot position your chin at the point of the bounce while stepping to get in the path of the ball. Your stick gets to the ball first with your whole body following.
• This is true for any shot. Every time. Practice, Practice, Practice! Attack, attack, attack

• Goalie Position in the Goal

• When the ball is in front of the opening of the Goal, you should be in the goalie position on the imaginary “half moon” between the pipes and move as the ball moves. As the ball moves from pipes, side, front (top) right and left, you should be moving on the half moon to be in position to attack any shot that comes near the goal.
• When the ball is behind at X (directly behind the goal) or off pipes right and left, you should be positioned at the center of the moon, waiting in goalie position except with your bottom hand at the end of the handle so that you are in position to “steal the ball”. Only make the attempt if you can be successful. Do not be over anxious so as to be out of position for the next opportunity to make a save.
• When the ball is thrown from back to front, you move with the side the ball went to first. If I am standing at the x of the moon, and the ball is thrown from back right to side left, I turn (clockwise) with my right side moving first to get my stick to the ball side as fast as I can the rest of my body follows my head. If the ball is thrown from back right to side right I move (counter clockwise) my right side to the ball first followed by stepping with my right foot to the right side of the goal.

• Catch the ball
• Don’t pop at it. Cradle it into your stick like other players do. Don’t stab or pop it. Catch it.
• Make sure your pocket is broken in.
• Make sure your stick is in good repair. Fixing any loose or broken strings prior to game.

• Throw the ball
• You must be able to cradle and throw just like any of your teammates. They must be able to rely on you to control the ball, catch the ball, cradle the ball, and throw the ball with consistency and accuracy. Half field accurate and consistent throws at a minimum.
• To throw the ball you position your hands in a throwing position. Bottom hand at the end of the handle and top hand about 12 to 18 inches away as to allow the “levered” throwing of the ball. Always step toward your target and lead the runner just like a quarter back would lead a wide receiver. Don’t throw buddy passes.
• After you pass the ball, look to get back in the cage.

• Crease

• The crease is yours; it is your domain; it is your protection. Your sole responsibility is to keep the ball from going into the goal. You can use the crease to help you do that.
• Remember to always clamp on the ball with your stick when it is near the crease. Rake it back to you but be careful not to allow it to pop out. Get your defensemen to know what “clear the crease” means.
• After you have possession of the ball, you have three seconds to get the ball out of your crease (pass it or walk/run it out).
• Look for the attack man standing in front of your crease while you are attempting to make a clear.
• If there is no fast break or out let pass, take the ball behind.
• You cannot go back into the crease after you have left it with the ball. You can enter the crease at anytime without the ball. Remember the ball in the back of the net trick.

• Communicate
• Talk to your coach about the proper calls he wants you to make. You need to use an authoritative voice without yelling. Know everyone’s name, nick name. Talk to provide information not to talk.
• Some of the calls that might be made by a goalie:
• Stick side high, med. Low, off stick high, med. low
• Check sticks
• Square right or left
• Stick on Stick
• Front (top) left, center right
• Side left, Red Zone, Side right
• Pipe (post) side left, Pipe (post) side right
• Back left, X (back Center) and Back right
• Clear the crease
• Clear
• Redirect
• Who’s got man, Numbers?
• The hole and who has got the hole?
• Fast Break
• Who’s backing up
• Ball, ball down
• Watch the pick, who has his back

• Have Fun!

May 14, 2011

Defensive Tips for Midfielders

The following are some tips for playing defense from the midfield position. Defense from the midfield position, particularly for short stick midfielders, is a critical aspect of overall team defense.

1.  Play defense with your feet.  Good footwork is a critical skill for defensive players. Good footwork means speed, agility, and quickness.   Not every player naturally possesses great speed, agility, or quickness, but every player can gain it. You can do this by jumping rope, wind sprints, shuttles runs, and playing pick-up basketball.

Play basketball a lot to help learn to play with your feet. Get your hands up in front of you.  Find pick-up games at gyms, playgrounds, schools, etc.  Play against people taller and faster than you.  The principles are exactly the same, and it's a lot easier to get a pick-up game of basketball going than a pick-up game of lacrosse.

2.  Look at your opponents waist.  What are you looking at when your opponent starts to dodge at you? (His eyes? His stick?) These are common mistakes. You'll probably get faked out. You should be looking at his waist. Wherever his waist goes, he is going.  If you ever played football this is where you are taught to look when trying to tackle someone. You can still see what he wants to do with the ball out of the corner of your eye.

3.  The main goal of a midfielder playing defense from up top is to keep his man down the side or going down the alleys.  An important concept when playing defense against an offensive midfielder is the position of your stick, more specifically the head of your stick. The proper way to hold your stick as you are covering a dodger from up top is to have the head of your stick in an “UPFIELD” position.  Upfield means that you have the head of your stick towards the midfield line and your butt end towards the goalie.   For example, if you are covering a dodger going down the field’s left hand side, the head of your stick should be to your right (hence pointing to the midfield line). If the dodger is going down the right hand side of the field your stick should be to your left (hence pointing to the midfield line).   

By having the head of your stick in the UPFIELD position you accomplish a major defensive goal – preventing a dodger from rolling back or getting to the middle of the field.  The middle of the field is sacred for a defense and needs to be protected at all costs because it is where offensive players have the best angle to shoot and greatest chance to score. When you can keep an offensive player down the sides and not the middle of the field you decrease your opponent’s shooting angle and make the job of your goalie and fellow defensemen easier.

4.  You want to dictate where your man goes, not the opposite.  Force him to his weak hand or toward a diminishing shooting angle.  Do this by slightly turning your hips and shoulders and mostly by actually being on one side of him. The key to good team defense is tricking your opponent into taking poor shots. So play your individual defense accordingly.  Once he makes a move, close the distance between you, and take a good angle so you'll meet him at a point where he becomes dangerous.

The d-middie wants to guide his man down the side of the field for three reasons.  The first reason is that the further the offensive midfielder goes down the side, the less of an angle that he will have for a shot. Secondly, the further he goes down the side, the fewer options he will have for a feed.  Finally, the defender that is sliding to the ball carrier will know exactly where he needs to slide if the d-middie gets beat by a few steps. The defensive midfielder keeps the ball carrier going down the side by using a cross check (which is gently pushing the ball carrier out with the shaft of his stick and his hands about six inches apart on the stick (if his hands are two wide or he jolts the ball carrier with his stick, then a penalty will be called).

If an intermediate level midfielder can learn to keep his man down the side, then he/she is way ahead of the game.  This does take some time to learn.  When teaching this Coach Bill Tierney always tells his midfielders, “All I want you to do is get beat. Just make sure you get beat down the side of the field and not towards the middle of the field.” As simple as it sounds, it takes a great deal of practice for youth players to grasp. Once they learn though, it makes them a great defensive player as a midfielder.

5.  Don't throw stick checks until you have perfected footwork and body position.  A check thrown when not in good foot position will almost always result in a whiff or a foul.  If you are in good position and your man is getting ready to pass or shoot, the most effective check is a lift check. Get under his bottom elbow with your stick (or glove on your stick) and lift up and toward yourself (to avoid nipping his facemask on the way up).

Never lunge at the offensive player.  As you attempt to make a stick check, you need to keep your feet moving the whole time.  Active feet are essential when you attempt to throw stick checks.  Many defensive players make the mistake of stopping their feet as they throw a check.  Doing so allows an offensive player to run right by the defenseman if they miss the check.  Keeping your feet moving allows you to recover from a missed check and not give up an easy angle to score.  Players should work on developing the ability to time their checks perfectly by going for the stick at the exact moment it may be left open.

After your check is made, it is extremely important to come up with the groundball pickup and keep possession of the ball for your team. If you are going to go for the check, then go for it hard and come up with the ball.

6.  Short stick middies job is basically one of containment - you're not there to take the ball away, thats the long stick's job. As has been said, keep him to the channels, don't get beat inside, don't rely on throwing stick checks, and don't go one-handed to throw a check.  If you do, you're already beat and 90% of the time the best you can hope for is to not draw a flag.   Nothing good ever comes from defending with one hand on your stick.

7.  Never chase after the ball carriers stick to try and take the ball away. Whenever this happens, the defensive midfielder gets beat towards the top side.

It is very important for young midfielders to learn the importance of getting back “in the hole”.  This means that when the other team gets the ball, the midfielder’s first objective should be to get back to the defensive side, within the restraining box and let the offense come to them.  Too many young lacrosse players consistently slide up field. For example, say the Tigers take the ball away from the Bears. A Tiger player has the ball in the defensive end and starts running up field towards the Bears’ goal.  At most beginner levels, the Bears’ midfielders will run at the Tiger player and try to take the ball.  This is called sliding up field and is the biggest mistake that an uneducated lacrosse player makes.   The Bears’ midfielders should just run back to their goal, break down and get ready to defend.  With the way lacrosse is played now, sliding up field rarely gets the ball back from the other team, and usually ends up in transition situations and scoring for the other team.  A great lesson for young middies to learn is as soon as the other team gets the ball, get back on defense.  It will help your team, and it will give your midfielders a good foundation for playing solid defense.

8.   If you're a D-Middie accept your role on the team. You aren't going to score a lot of points, but if you are good at defense you will have a lot of fast break opportunities that offensive middies won't.  Most lacrosse players don't get a lot of PT. You have maybe 40 guys on a team and 18 play a lot. That's just the way it is.

If you're middle of the road in stick skills as a middie, you can get more playing time if you're a good groundballer, hustle, play D-Mid, wing on face-offs and man-down defense.

9.  Communicate!  Communicating with your fellow defensemen is vital to a defense’s success. Creative and effective offenses excel at two things – picking and moving without the ball.  It is important to communicate with other defensemen during a pick play so you know whether to switch players or maintain your match-ups.  If your man is going to set a pick on your fellow defenseman, let them know that a pick is coming and from what direction, and then tell them to either “SWITCH” or “STAY ON MAN”.  YOU CAN NEVER TALK TOO MUCH OR TALK TOO LOUDLY ON THE LACROSSE FIELD.  A loud and talkative defense is an effective one. 

10.  Be the toughest son-of-a-gun you can. Never lose a 50-50 ground ball. Always run as hard as you can when out there. You'll be off soon to rest. Part of your job is to set the tone, pace and volume of the game. You want to instill fear and self-doubt in your opponent. This hurts their confidence and makes them less aggressive, which makes you more effective.

When off the ball:

There are six players on the offense, so your man will only have the ball about 17% of the time.  That means 83% of your defensive game is played when your man doesn't have the ball. So you better be good off-ball because that's most of your D game.

1. Spend most of your time looking at your man and the other players without the ball.

2. Use all your senses: FEEL AROUND, LISTEN AND TALK. Your goalie should be telling you where the ball is and what defense you are in and what formation the offense is in. This way you don't have to take your eyes off your man.

3. See the ball 10 percent of the time, just to get more info. Do this with a quick turn of the head, and then see your man again.

4. KEEP YOUR HIPS TURNED TOWARD YOUR MAN AT ALL TIMES! You won't have time to turn and find him if he is receiving a feed. If you think another opponent is behind you, reach your hand out to try to touch him without taking your eyes of your man. Be big in there, push people around.

5. If you're going to look at the ball as it's being passed around the horn, ALWAYS TURN THROUGH YOUR MAN! This means if you are playing defense against the top left middie and he passes the ball to the leftwing attackman, who throws it to the attackman at X, who throws it to the rightwing attackman, you need to move your body in a certain way. DO NOT TURN YOUR BODY COUNTERCLOCKWISE in this situation and follow the ball. You should see the pass to the leftwing attackman and then LOOK OVER YOUR RIGHT SHOULDER to see the ball at X and the right wing, without turning your feet or hips. Thus you have turned THROUGH YOUR MAN to see the ball.

6. Cover the offensive players, not spots, even when in zone. (i.e. adapt the shape of your zone to their formation).

7. As for playing team defense, when in doubt slide early, help and double often.

April 24, 2011

Tips for Shooting on the Run

Shooting on the Run
tips from Mark Millon, Jay Jalbert and others

Mechanics

"I remember when I first started to force myself to do it lefty, it was just a really awkward thing. You're running, and you have to keep your whole upper body still, and still have torque," Jalbert says. "And I remember just fighting through that. It was a really difficult thing."

Remember the two Ts: torso and torque.

Paul Rabil - one of the best ever shooting on the run

As opposed to a stationary shot, in which you can plant your feet and release it head-on, shooting on the run requires less of your legs to generate shot power. Most of it will come from your arms and midsection. Your legs, however, do generate the momentum, which is then converted by your upper body into shot power.

Approaching the cage as a righty, you should line up your shot four steps in advance. Jalbert calls it, simply, a run dodge. Draw your defender on your left hip while sweeping right. Take your first three steps down the alley -- left, right, left -- to get him there.

Then, on your fourth step, your right foot steps over your release point.

Allow your feet about a millisecond delay for your upper body to initiate shooting motion. Then whip your torso in a right-to-left motion toward the cage, and follow through with your arms and wrists as you would naturally.

(Approaching as a lefty, use the reverse footwork.)

Hand Position and Arm Angle

Before that fourth step, your hands should already be in a position to shoot.

As with any shot, your top hand should not be too close to the throat of the stick, because you will wind up pushing the ball.

But more so with shooting on the run, your top hand should not be too low, either. A lot of the whip is already generated by the torso-torque mechanic. Positioning your hands too low on the stick not only leaves you susceptible to a trail check, but it also decreases accuracy. A shot on the run is already less accurate than a stationary shot.

When you step over the release point with that fourth step, your hands should extend away from your body, elbows up, and ready to follow through on the torque created by your upper body.

Also, keep the stick "light in your hands," Jalbert advises. "A lot of real young players, they have that kung-fu grip," he says. "It should be tender."

As for arm angles, shooting on the run lends itself best to sidearm and overhand approaches. Choose the angle according to your position on the field.  Overhand shooting is more accurate on the run and many top players recommend an overhand shot when shooting on the run to improve accuracy.

However, if you're dodging across the goal, go ahead and shoot sidearm. This gives you a better angle and widens your options of where to shoot on the cage.

If you're coming down either alley, an overhand shot works best.

'Get Small'

Think of a spring-loaded gun. "My body gets small before I shoot," Jalbert says.

The more tightly wound your torso is upon your release, the more power you'll get on your shot. It means tightening up your abdomen by contorting your upper body and hips, and releasing that energy through your arms and wrists.

Lean into the goal when shooting to generate this effect.

Step over your release point with your outside foot, delay, and whip your torso around for the greatest strength on your running shot.  You can think of it like a golfers swing or leading with your hips in a baseball swing.

Drills and Workouts

Your body wants to stop. It wants to stop and shoot. So practice everything in motion, without a ball, even.

Jalbert had an apple orchard in his backyard growing up. There were six trees in a row. To get used to shooting on the run, when he was younger, he would dodge each tree in succession, and practice getting his hands out into shooting position after each tree.

The same effect could be achieved with any row of obstacles. The important thing is that you never stop moving your feet.

As for developing muscles used while shooting on the run, use workouts for strengthening your rotational core.

More tips for shooting on the run:

Shooting on the run may be the hardest skill to learn in lacrosse and will require tons of practice. You are going to be shooting on the run a lot. When you are practicing, spend as much time as you can focusing on shooting on the run. Any time your on a goal practicing your shot (hopefully all the time) spend 85%-90% of the time running full speed and shooting.  Don't worry if you miss the goal badly the first few hundred times. 

There are a few keys to scoring from outside.

Try to be deceptive. Try to hide your stick behind your body until the last second.  You are going to have the defensive players from the opposing team all over you when you have the ball, so you need to learn to be deceptive.

Paul Rabil shooting on the run

Shoot with the proper technique. Hands and elbows high and away from your body, hands 12 inches apart close to the bottom of your handle, turn your shoulders and hips and uncork like a golfer.  Your power will come from a big hip and shoulder turn while cradling your stick behind your body.  Just as your ready to release your shot uncork your body in the direction of the target.

Don’t be afraid to take bounce shots.  They can provide an additional aspect of deception with unpredictable bounces and often find the back of the cage.

Learn to do it with both hands.

This description is for a right handed shot, a left handed shot will be reversed.

KEEP YOUR EYES ON THE GOAL. Start by moving across the face of the goal from the right side to the left and have your shoulders parallel with the sidelines but as you begin to plant your left foot "show your numbers" to the goal. Begin the shooting motion by planting your left foot so it will face at about the 10 o'clock position, bring your right foot around slightly after so it will end up pointing at the goal. Be sure to have your right foot come around slightly before the stick, this will force you to "coil" your body so you will have more torque in your body which translates to more velocity in your shot. YOU MUST TAKE A WIDE STEP WITH YOUR RIGHT FOOT SO YOU CAN GET ALL OF THE VELOCITY FROM THE TORQUE IN YOU BODY INTO THE SHOT.  Remember, you are moving through the entire process, do not stop to shoot.  If you bring your right foot around properly with all of your body power behind the shot, the follow through should almost spin you completely around. Keep the stick behind your body so the goalie cannot see it, be careful not to "hang the stick". YOU SHOULD HAVE A SORE LOWER BACK AFTER WORKING ON THIS OR YOU ARE NOT DOING IT RIGHT. You can practice shooting on the run from any angle on the field. It does not have to be across the face of the goal only.

Again, this is a tough skill even for top players.  It is going to take a considerable amount of practice to master.  Watch some high level lacrosse to see it in action!! 

April 10, 2011

Tips for a New Lacrosse Goalie

Goalies might be the most important player on the lacrosse field.  It's important for coaches, especially youth lacrosse coaches, to cultivate goalies.  It has been said that good goaltending is worth more than a 6 goals per game attackman.

 

Goalie is also perhaps the most intense lacrosse position.  Goalies take both a mental and physical beating to ensure that your team wins.

Here are some goalie tips from Lacrosse-Information: 

TIP #1)  Get the most protection you can afford.  If you feel safe, you can focus better on the ball and not worry about getting hurt.  Don't try to copy what your favorite college lacrosse goalie wears.  A young goalie will be getting shot on by players who don't have the accuracy Division I and professional lacrosse players have.  There will be a lot of balls coming directly at your body, not at the corners or the holes.  If you're protected adequately and feel safer, you'll play better.

TIP #2)  Know your "ready position". A proper ready position means that your top hand thumb is at eye level, and the top of the stick is level with the cross bar.  Your knees should be bent, and your feet should be shoulder width apart. Finally, in order to have extra give when you stop a shot, your hands should be about 1 1/2 feet out in front of you.

TIP #3)  Always know where the ball is at on the playing field. When the ball is in the other end of the field practice focusing on the ball at all times. Watch it go from player to player. Don't take your eyes off it at all. If you catch yourself seeing more than just the ball just try an refocus until you can stay on the ball for a length of time. At first you will notice all sorts of other things and that's o.k. Just work on trying to see only the ball moving from stick to stick. When the ball comes in your end of the field this drill will help you a ton. Also, use your good vision to look into the shooter's eyes. Nine times out of ten, the person shooting the ball is looking directly where he is going to shoot it. Use this to your advantage, and become a better goalie. 

TIP #4)  Become a good passer. If you make a good save, make a good pass to your teammate.  Don't throw the ball right back to the opposition.  You can save every single shot, but if you can't pass the ball, then you won't be a good goalie. 

TIP #5)  ALWAYS step to the ball.  Stepping to the ball allows you to cut off the angle a little bit more, which gives you a slight edge.  It also allows the goalie to go out and attack the bounce shots.  Rather than just waiting for a hard-to-get bounce shot to come to you, you should go to it. By attacking the shot, you are putting yourself in a better position to save a goal.

TIP #6)  BE LOUD! Let your defenders know who is cutting, where the ball is, who is passing.  Let them know everything.  During a game, talking will help out your defense.  As the goalie, you are the captain of the defense. So let them know what you see, every second of that game. Talking not only helps out your defense, but it allows you to be better prepared for the shot. Goalies who don't talk get lazy (not seeing the cutters, or even the shot!).

Here is a list of things that a goalie can say to help communicate with the defense. It is important that the defense know this list as well.

1. "Ball Side Right, Top Right, X" - Tells defense-men where the ball is on the field.
2. "Cutter" - Offensive player is cutting to the net looking for a pass.
3. "Ball down" - Any time the ball is on the ground. (Everyone should say this)
4. "Slide" - Bring an extra man to the person with the ball.
5. "Clear" - The goalie has the ball, so break out and look for a pass.
6. "Mark up" or "Number up" - Find the player you are guarding.
7. "Check" - Check sticks because there is a dangerous pass coming.

TIP #7)  Be on the lookout for cocky, loud mouthed players. These guys almost always shoot high.  When you spot a player who looks and acts better than everyone else, then odds are he is shooting up high. (take this one with a grain of salt...)

 

TIP #8)  Know how to handle the lacrosse ball. Whether you like it or not, sooner or later, you are going to have to come out of the net. So, when that happens, be prepared.  Make sure your cradle is good enough to resist a few stick checks.

TIP #9)  Do not be afraid of the ball!  Newer goalies often have a tendency to be afraid of the ball hitting them.  As a goalie, you want the ball to hit you, because that means that you made the save!  To get over this fear, just tell all of the players at practice to aim at the goalie and not the goal.  Eventually, and many bruises later, he will be so accustomed to lacrosse balls hitting him, that he won't be afraid any longer.  This also goes back to Tip #1 - Wear enough protection!

TIP #10)  Always keep a good, positive attitude!  If you give up a goal do not get down on yourself or your defense.  You can't take the goal off the scoreboard but you can recognize what you did wrong, practice that step or specific movement, and get the next one!  Have confidence in your abilities to stop the ball.  If you lose your confidence, your defense will soon follow.  Always believe you can save every shot.

March 24, 2011

The Importance of Ground Balls

Coach B talks about the importance of ground balls.

Attacking a ground ball

"From the moment I started playing lacrosse many years ago, every single coach I have had has endlessly communicated how important it is to master the art of picking up ground balls.  At the early youth level, the ball undoubtedly spends a great deal more time on the ground then in the air and so getting an early start on becoming adept at picking up ground balls (GBs) is a skill that will pay dividends as a lacrosse players career continues.
Even though they may seem like just a small part of the game, ground balls are crucial to both team and individual success in lacrosse. The ability to pick up a ground ball quickly and fluidly is right up there in importance with throwing, catching, and cradling. From the team standpoint, control of ground balls means more possession time and more scoring chances, as well as keeping the ball away from the opponent’s offense."

Coach B continues, "At the higher levels of lacrosse, the number of GBs a player or a team picks up is a very important statistic.  No coach will ever pass up the opportunity to play a player who is skilled at picking up the GBs.  Controlling the ground ball wars is a great way to give your team the best chance to win the game. The more possessions your team gets, the more likely your chances for victory."  

March 20, 2011

The 11 Commandments of Lacrosse

The 11 Commandments of Lacrosse

(Reprinted from Lax Mag for Kids)

1. You must be able to catch, throw and shoot both left-handed and right-handed.
From the first time you pick up a lacrosse stick, you must practice on both sides. You must work on your weak hand on your own. You should not be embarrassed if you make mistakes with your non-dominant hand. You will not suddenly wake up one day and have a competent, non-dominant hand. It takes practice.


2. The more time you spend playing lacrosse with your stick perpendicular to the ground (as opposed to parallel to the ground), the better player you will become.

If a player keeps his stick perpendicular to the ground, he can protect the full length of his stick with his body. To the contrary, if the stick becomes parallel to the ground, the head and stick become exposed to checks by an opponent. If the head of the stick is carried next to the ear (in the box), and the shaft is perpendicular to the ground habitually, no matter where the ball is caught, it will be returned to the proper position and be protected by the body. When the ball is thrown or shot, it should be done overhand from the box position. In order for this to be executed properly, a player must catch, throw and shoot with his wrists. Many players cannot do this because they have a whip in their stick. Sticks with whips force players throw the ball with their arms rather than their wrists. Adjust the pocket of your stick so that you can use your wrists and keep the stick perpendicular.


3. Do not hold the ball in your stick.
The less time the ball spends in your stick, the better player you will become. Players who carry the ball in their stick too long develop a horrible sense of the game. The ball can be passed over a distance at speeds faster than anyone can run. It is far easier to learn how to carry the ball in your stick after you have learned how to pass it. The reason for this is that defensive pressure becomes far less of an irritation when a player knows how to get rid of the ball.


4. Move the ball immediately upon gaining possession of a loose ball.
As teams scramble for loose balls, they get pulled out of position. If your team picked up a loose ball, it can capitalize on the opponent’s misalignment only if it can move the ball before the opponent has time to adjust. You must look up field and get the ball out of your stick as soon as possible. You must make the pass to the first open man on your team that you see, whether in front, across or behind you. Ideally, your teammates should be moving themselves into strategic positions to take advantage of the opponents’ misalignment. 


5. You must learn how to move without the ball.
Everyone – player’s referees and fans – has a tendency to watch only the player with the ball. Players off the ball are disregarded. Thus, it is easier to get into shooting, catching or scooping position when you do not have the ball. Every lacrosse player plays 90% of the time without the ball. You must maximize your time without the ball so that you put yourself in a position to do something when you get it. You must realize that by standing still, you blend into the background and your teammate with the ball cannot see you. 


6. You must move to the ball.
A player who is open and wants the ball should always move to the ball. This is particularly true when a player is (1) open on the backside (2) not being watched by a defenseman in front of him and (3) receiving a pass to shoot. A player who is not being watched by a defenseman in front of him should move to the ball because he can run right past the defenseman and get open. A player receiving the pass to shoot must always move to the ball lest he catch it, turn and get run down by a sliding defender.


7. Look to a spot behind the goalie when you shoot.

If a player is in possession of the ball in shooting position, he usually is being pressured if not run down. You must therefore automatically look first to the highest percentage spot to shoot. This spot is ‘behind the goalie.’ A spot behind the goalie is a spot out of the goalie’s momentum. Shooters must look first to a spot that is opposite to the direction in which the goalie is moving. If the goalie is moving to his right, a shot to his right is a shot into his momentum and flow. A shot to his left, however, forces him to change his momentum and go the other way. This is a difficult task even for the best goalie.


8. Shoot with a quick release.
Releasing the ball quickly when shooting on goal is an asset because (1) anyone in possession of the ball in shooting position is or soon will receive defensive pressure and (2) goalies move. Too many players develop bad habits, such as spinning their stick, taking more steps, or winding up before releasing the ball. All these actions use up valuable time that allows the defense to recover and the goalie to move. This is especially true when a player has just received a feed. If you develop the skill to release the shot at the moment that you receive the feed, you will shoot with less defensive pressure and at a goalie who has not been allowed to focus on the ball. The proper method of developing the quick release is to give with the feed and actually catch the ball in a shooting position.


9. Defense must have stick skills as good as or better than attack men and midfielders.
Defensemen must be able to clear the ball. Broken clears put teams in their most vulnerable position possible. The only way to ensure that clears do not fail is to make sure the ball does not go on the ground. That requires flawless throwing and catching.


10. Defenders must play defense like boxers box.

Too many defenders stop moving their feet when they make a check or they make a check and leave their sticks in places that do them no good. Boxers never stand still with reference to their opponent. They use their footwork to gain position and advantage. Neither do they leave their arm extended after throwing a punch. A defender should not leave his stick or his opponent’s hip. He must learn to move, check, and reload to repeat the process. 


11. Defenders do not have to take the ball away to play good defense.
The purpose of all defenses is to reduce the opponents’ scoring. That is accomplished by focusing on four factors and executing them. The four are (1) prevent high percentage shots, (2) hinder passing that allows opponents into the prime shooting area, (3) gain possession of loose balls, and (4) begin the transition game. Too many defenders measure their defensive prowess by their ability to strip the ball from an opponent. A defender’s primary concern should be to position himself so that when the player he is guarding puts both hands on the stick, he can check the opponent’s hands. The attributes that every defender must have are footwork, stickwork, anticipation and hustle.

March 16, 2011

Is It Too Late to Start Playing Lacrosse?

How late is too late for a kid to start playing lacrosse?  Can a kid who might be a sophomore in high school start playing lacrosse with any hopes of being good enough to play varsity in a year or two?  What about a junior?  Too late?  Not really...if they're willing to put in a little time.

Lacrosse is a skill sport that takes time to master throwing, catching, shooting and cradling.  But, if you're a good athlete and really want to play lacrosse, you can definitely do it.  And, after playing a little while, you WILL love the game and will REALLY want to play it!  Of course, starting in 2nd grade is the best option, but if that wasn't an option for you or your kid, they can still play this great game...and become pretty good at it if they're willing to work.

It's really all about touches.  Coach B on his Coach B's Lacrosse Blog explains, "I talked to a coach one time that had success converting baseball and football players to lacrosse as late as the varsity level. He basically figured out how many touches his experienced players had in their life time and came up with an approximate number.  If a kid has been playing lax since 5th grade, it is safe to say he's had 15,000 touches.  His plan - get the new guys to "catch up".

Coach B goes on to say, "30 sessions of wall ball with 500 touches = 15,000.  If you start a player indoor in November with only 2 sessions a week he will have 15,000 by March 1st.  If he gets 3 sessions in a week with 500 touches a day that's 24,000 touches.  500 touches can be done in a relatively short time."

So, if you're new to the sport of lacrosse, or even if you're not, get in your touches!  It will make you a better player, allow you to catch up to those who have been playing longer than you, and help you succeed as a lacrosse player.

Check out Coach B's Lacrosse Blog.