BULLDOGS LACROSSE GUIDE TO OFF-SEASON SUCCESS The off-season is the time you improve your game. Camps, clinics, summer leagues and travel teams are great, but the best way to become a better lacrosse player is to work on your stick skills and your conditioning. By following the guide below you will drastically improve your stick skills and put yourself in a better position to be successful on the field. All of these drills can be done on your own or with teammates. All players will be expected to come into the spring season in-shape and in-form. It will be obvious who has worked over the winter and who hasn’t. Be ready to go!
“Practice isn’t the thing you do once you’re good. It’s the thing you do that makes you good.” ALL PLAYERS Run 4-12 miles per week Acceleration and speed drills GOALIES Running, Wall ball, Long passes (30-60 yards), Footwork and Hand Speed drills, In-cage work with shooters
DEFENSE Running, Wall ball, Shooting, Long passes (30-60 yards), Over the Shoulder pass/catch Lateral quickness drills, 1v1, 2v1 MIDFIELD Running, Wall ball, Shooting (both hands), Acceleration and footwork drills, 1v1, 2v1, dodging and picking Goal to have three “go to” moves to the cage ATTACK Running, Wall ball, Shooting (both hands), Acceleration and footwork drills, 1v1, 2v1, dodging, picking and feeding Goal to have three “go to” moves to the cage
WALL BALL ROUTINE Complete this routine 2-3 times per week. Go hard in this routine (try to finish in 20 min) Always wear your gloves. Try to get through the routine without a drop. Add more repetitions to each step as you improve • • • • • • • • • • •
25 25 25 25 30 25 25 20 20 15 15
Right Hand Left Hand Side Arm Right Side Arm Left Catch Right Throw Left, Catch Left Throw Right Quick Stick Right Quick Stick Left One-Handed Right One-Handed Left Behind the Back Right Behind the Back Left
SHOOTING ROUTINE (100 total shots) Focus on using proper form (body position, foot placement, hands free) Remember to aim for corners and hip shots. Vary your shot placement (high-high, high-low, low-high, low-low) Vary your position relative to cage (straight on, 45 degrees right, 45 degrees left) If working with a partner, have them feed you and/or defend you (wear helmets)
As you progress, (i) Add a fake before every shot, (ii) Do every shot on the move • • • • • • • • • • • •
10 Overhand Right 10 Overhand Left 10 Side Arm Right 10 Side Arm Left 10 Bounce Right 10 Bounce Left 10 On the Move Right 10 On the Move Left 5 ¾ Rip Shots Right 5 ¾ Rip Shots Left 5 Behind the Back Rolling Crease Right 5 Behind the Back Rolling Crease Left