Women’s Lacrosse
(Stick Skills & Athleticism)
By: Felicita Hawes
Season: 2016-2017
1
Overview & Purpose
Lacrosse is just like any other sport. It tests your physical and mental bounds. Several
believe that if you can run you are good to go. Yes, that is a big part of the sport. But there is a
second part of physical training that this sport also requires. Take for instance; what’s the use of
running with the ball if you can’t cradle it? Stick skills are just as vital, and in my opinion the
most important aspect of the game. And the great thing is it’s something you can learn right off
the bat and master with hard work on your own. These both fall under the physical status.
Now mentality is something that cannot be essentially taught because game IQ comes
with experience and time. But just like having good stamina and speed, and stick skills it takes
practice to apply. This isn’t something that you are going to get like that. Sadly its not Disney
magic or else we’d have thousands of superstar princes and princess athletes across the globe just
by lifting a finger.
This is designed as a guide. I can’t tell you how long it will take for you to get to the
point to feel comfortable and understand the sport because that all depends on YOU. You are the
player and if you want to get good you need to put in the effort and hard work. I’ll show you the
ropes, you’re the one who's going to have to pull it. Sound good?
Great! Let’s get started!
Outline:
1. Lacrosse in essence
2. Fundamentals and how to improve them
3. Basics to getting up your lacrosse IQ
2
Brief History:
For anyone who is a history buff this one is for you. For those of you just starting out,
relax. I was in your shoes eight years ago. I was a little midget back then who was given this
huge stick that was too big for me and a ball and told “Hey go cradle!” being a little fourth
grader I just did it. Complete fail was what I thought. Kept dropping the ball about every ten
steps. I didn’t know what I was getting myself into and I know that many of you are where I
started out.
So you guys get a better idea, lacrosse has its origins in a tribal game played by
eastern Woodlands Native Americans and by some Plains Indians tribes in what is now
Canada. There were several tournaments and games between the different tribe
competing to beat the other. The game lasted for days with no boundaries.
Clearly we’ve come a long way from that. I don’t know what I would do if there were no
boundaries-- We’d be all over the place! Climbing up the bleachers on our cleats to get the ball!- Luckily the game was extensively modified by European immigrants to North America
to create its current collegiate and professional form.
3
Basics, Basics, Basics: It can’t get more basic!
For those of you who skipped the little history lesson, you’re probably looking to get into
the juice of all this. Or you’re just wondering why the heck I’m putting so much effort into this
packet anyways and that I should just start teaching you the sport. Well, if that’s what you want
then you’ve hit the right tab in the outline.
This is where we start stick skills baby!
The core foundation of this sport is to have that stick in your hand and move it as if it is
an extension of your body. Now, again, I am not an expert. These are just my tips and things that
I have learned over the years and as a captain of this team I want to prepare you to the best of my
ability. Whether you take this or not is up to you. But I will warn you now. If you do not
practice I will notice. I can tell the difference between when you are just having a bad day,
and when you aren’t practicing. There are fundamental differences that scream, “Hasn’t touched
her stick in a week!” yeah, if you don’t work for one week, it shows.
Now I’m not going to make you run. That is not my responsibility to enforce a
punishment. That is the responsibility and authority of the coach. I can tell you here with
honesty-- I won’t be happy.
My motto is simple, one we’ve all heard before,
“Hard work beats talent when talent doesn’t work”
So you put in the work, it’ll show. If you don’t it’s the same way. Let’s get on with this
then. First things first, cradling.
4
I) Cradling
Cradling is the first step to knowing how to play. Like I mentioned before if you can’t
cradle and keep the ball what’s the use of being able to run in this sport? It’s like playing soccer
without a ball. You can’t win and you can’t get anywhere other than from one end of the field to
the other, but you have no ball.
That’s why this is so important. As I’ve told many of you it’s all in the wrist. You don’t
have a death grip on your stick. I’m sorry ladies, for those of you who name your stick is not
alive, (It’s okay I name all of my sticks too)
So let’s break it down…
Step 1:
Both hands must be on the stick. I get girls all the time who thinks it okay to only have
one hand on the stick and then cradle like a guy. Don’t do it! It wastes energy and it risks a
dangerous call which could cause you to lose the ball.
Player: “But Fil you only have one hand on your stick when you run down the field”,
Fil: “Yeah, but I’m not cradling”
Player: “What are you doing?”
Fil: “Just put both hands on the stick, you’re getting way ahead. Once you master this I’ll teach
it to you. But only once you’ve mastered how to cradle. With BOTH hands”.
Player: “Okay Fil, whatever you say! I didn’t mean to make you angry!”
As I was saying, both hands on the stick. If you are right hand dominant your left hand
goes on the bottom of your stick, all way at the bottom, where the butt of your stick is. Yes, the
butt, the end of the stick, whatever you prefer. While your right hand goes up top. Not all the
way at the top. Just about two- three inches above it. That’s the happy zone. If you are left hand
5
dominant, hallelujah! You are rare girl! For you it’s just the other way around. Right is on the
bottom and left is on top. There’s a visual below for reference.
←See where her hands are??? Hm?
Step 2:
It’s all in the wrists. You move it back and forth with the stick lightly in your fingers.
Your upper hand is doing all the work while your lower hand is stabilizing the stick and keeping
it as vertical as possible while you move. Your movement should only go from your shoulder to
your nose and if possible your eye closest to your stick head.
I’ve included a link to a video down below for a better visual from a professional lacrosse coach
and former player for Team USA
Video Visual: https://www.youtube.com/watch?v=A9L8VsFjDaE
Cradling Basics: https://www.youtube.com/watch?v=lCVReQYnAiM
Lacrosse 101: https://www.youtube.com/watch?v=YvtET62W9k0
How to practice cradling?
1. Get a tennis ball and cradle during commercial break of your favorite TV series. I know
you Anatomy Grey fans, and whatever else is out there. This one is definitely for you.
Player: “But Fil how do I know if I’m doing it right?”
6
Fil: “Will you let me get to the next option?”
2. If you do have that situation, go find a mirror. Use your bathroom I did that all the time. I
know it sounds weird and nuts but it works. I swear! Ignore the complaints of your sister
or brother saying that you’re taking too long-- been there done that, and still doing it. Just
watch yourself cradle for two- to three minutes. Girl that’s it! But you have to do it
everyday if you want to see improvement.
Now I’m not going to say bring your stick everywhere you go. But I’ll admit….I bring it
everywhere. Literally. My mother has to keep reminding me to clean it out of the car when we
come back from dinner or a trip. I should say that it’s both my sticks and the ball bucket I have.
Cradling Exercise Video: https://www.youtube.com/watch?v=ufHKToJjWiI
II) Passing and Catching
So now we know how to move with the ball on our own. Good, but this is a team sport
and the ball moves faster than your feet. I’m sorry ladies that’s just a fact, we human beings can’t
run 119.9 miles/hour. Yes that is the world’s fastest speed the lacrosse ball has achieved. You
can thank Patrick Luehrsen for that. Does that prove my fact that the ball moves faster
than your feet? If not, see for yourself.
Fastest Lacrosse Ball: https://www.youtube.com/watch?v=qerJqiNv0Iw
Over my years there are several ways to teach how to pass and catch. You know
you have your acronyms and stuff and little tricks. But there are two repeating tips that
have come to me over and over again. They are what I have denoted as ‘The Form’ and
--you’ve heard this one before-- ‘Practice’.
7
1. The Form:
Here in the first figure is the exact form that is the core of both
passing and catching, shooting, cradling, dodging, faking. You can do anything from this
position! This is your mother load! This is where you have your shotgun loaded and
ready to go! And you know what’s even better--your opponent doesn’t have a clue as to
what you will do when you get into this position!-Player: “Okay Fil really this has to be magic! That’s magic! I mean you can do
anything from here! I thought you didn’t believe in fairytales!”
Fil: “Dude, when you get good at this. I’ll say it’s magic. The magic of physics”
8
Let’s focus on passing. You have the ball and are running down the field.
Cradling. Check. But heck! There’s a defender coming at me! But I have a teammate
who is open. What do I do?
Easy: really this is the easiest thing you will have to do, unless you’re a runner.
Set your arms up and away, they aren’t close to your body. If they are you aren’t going
to get any velocity. Your elbow and the butt of your stick and toe are pointed at your
target. See? Three things pointed at your target when throwing.
Player: “Wait! So how the heck do people keep throwing bad passes if there are
all those things pointed at the target?!”
Fil: “Chill out, I’m getting there”
The reason for this is because just as all three have to be pointed at the player at
the start they have to point at the player when they finish. See the sequence below.
She remains facing her target the entire time.
Throwing/ Passing Steps:
1. Get set into the form
9
2. Step forward with your opposite foot and turn your hips forward. I can’t
stress how important this action is. It’s all in the hips and hips don’t lie.
Even Shakira was onto something then. If you don’t turn your hips you
won’t have any power or as I say, “Umph!” in your throw. Meaning it’s not
going anywhere. This is where about seventy five percent of your power
comes and also affects your accuracy. If your hips aren’t facing your target
it’s not going to your target in the end. It’s gonna go wherever you sent it.
3. Use your bottom hand and pull down towards the opposite side of your
hip. This is another portion of your power or “Umph!”. This is where about
seventy five percent of it comes from. The speed at which you pull down.
But keep in mind your throwing it towards your player. You aren’t trying to
rip it towards the cage and shatter a goalie’s shin pad, (been there, done
that one too) You still want your pass to be firm and crisp though.
Keep in mind:
- If you pull too hard the ball will end up flying behind you and
literally go backwards.
- If you pull too little, you are going to make a wimpy pass
that’s too short and soft, yes there is such a thing as too soft
of a pass. They aren’t fun to catch because they hit the
ground too soon before even getting close to the player and
becomes a ground ball.
4. The last step is all in your top wrist. You need to snap it forward. If you
don’t you are going to get a lob pass. And those are not pretty either. I
mean if you get good at lob passes they can go way up there. I’ve seen a
few too many. Let me drill this into your brain, if you lob a pass you aren’t
helping your teammate. Infact your making it harder and firing up the risk
ratio of losing the ball. Just because you are throwing it over the defender
to the point where they can’t reach doesn’t mean that another one won’t
come in and snag it.
Little physics behind it for you nerds…..
10
Player: *cough* *cough*
“aka Fil. Eh-hem, nerd”
What travels faster, something that goes in a straight line or something that
curves?
A straight line. Traveling from point A to point B in less time. Why?
Because it doesn’t have to go up and then back down. The velocity of the ball is split on
two axises. The x axis and y axis. In other words the speed going horizontally and the
speed going both up and down at the same time. Down being the gravitational force. In
turn this slows down the ball. What happens when we go slower?
It takes us longer to get to our destination. Meaning more time is wasted.
5. Final step to throwing. You need to follow all the way through. Meaning have
your stick horizontal if not more to the ground. Your hips by now should be turned facing
your target and so should your stick head.
Passing Video: https://www.youtube.com/watch?v=F4Dzkwg430s
Throwing Video: https://www.youtube.com/watch?v=hPBMt6SqnSk
11
Catching Steps:
1. The Form (second half)
Don’t get confused! This isn’t hard! Maybe the name’s weird but this form
as shown in the visual is how you should be set to catch the ball. This time it’s
just throwing backwards or you play it in rewind. I’m not kidding. That’s all it is.
Her stick is forward. Eyes are forward, hips, feet and even her fingers!
This is how you know someone is ready to catch the ball, unless they are
daydreaming and dazed. That I can’t help with other than yell, “Hey! Dude da
pass!!!”
Player: “You’re going to yell at us?”
12
Fil: “I’m German it’s what we do. We yell angrily even when we say I love
you”
Eh-hem, quit distracting me! Anyways. Sorry. Onto step two.
2. You must watch the ball with your eyes all the way into your stick! This is not
an option! If you don’t do this you are not going to catch it! I one hundred percent
guarantee that this why most players don’t catch balls and drop good passes.
This tells me everything about your focus level. If you are focused you will not
drop a pass when you get good at this sport. It becomes so natural after doing it
over millions of times. Yes millions.
3. As you watch the ball come into your stick you need to bend your knees and
start to bring your stick back slowly. I can’t tell you how many times in my
freshman year of high school that I didn’t do this.
Guess what?
I dropped the ball. Every single time.
I was snatching at it. Meaning I wasn’t giving with my stick as if it were a child I
was about to cradle (pun intended). I wasn’t bending my knees and bringing my
stick back to the horizontal position where we start back into The Form.
You need to give with the ball to soften the blow.
More Physics:
Yes, I’m a nerd about lacrosse to the point where I know the physics
behind it. That’s how much I love this sport. Creepy? Weird? Meh, whatever. I
will say it proudly.
Think of it this way. Physics deals with forces. Both those who go in the
same direction but also opposing ones.
13
The applied force is the force from the passer. The cube is the ball. Here you come
along and decide that it’s best to catch the ball since you haven’t been taught how to do
ground balls yet. Meaning your the frictional force colliding with the ball.
So the ball’s coming at you pretty fast right? Yup! And you are going to catch that
darn sucker by absorbing the force of the ball. In other words, your the cushion. What
do cushions feel like? Soft. They are soft.
Player: “Their fuzzy too”
Fil: “Seriously? Not all cushions are fuzzy and not every player is fuzzy”
Player: “Your short buzzed hair was fuzzy”
Fil: “Really? You calling me a guy now?”
Player: “Well...your nickname….”
Fil: “Drop it”
Player: “Yes Ma’am!”
You have to cushion and absorb the ball into your stick which is why you bend
your knees and bring it back. Now you don’t have to papa squat or anything unless the
pass requires you get low. There are more links down below for a better visual.
14
Catching Video: https://www.youtube.com/watch?v=7_-lCBocdZY
Top 3 Catching Tips: https://www.youtube.com/watch?v=LawMfUDoIIY
Now clearly this all goes together. So put it all together. But in order for this to
work you need to practice. This is repetition after repetition and repetition. Throw after
throw after throw.
Passing and catching at once Video: https://www.youtube.com/watch?v=gZs9qaRMUlg
How to practice Passing and Catching?
Guys as crazy as this sounds you only need to practice a minimum of 10 minutes a day
on this. That’s the bare minimum for gradual improvement In ten minutes you should be able to
throw at least 1,000 passes and catch 1,000 of those passes. Yes I’m talking about not dropping a
single one for ten minutes.
Player: “1,000 is a lot Fil, and in ten minutes?”
Fil: “If I can do it. So can you. I did this in my second year of playing every single day.
Forty five minutes and averaged about 4,000 to 4,500 passes and catches with a 98% percent
catching rate by the end of my second year”
You know why I did this? Because my coach made the wall ball routine mandatory. And
that’s what we are doing this year. Yes, I know you guys have school and other commitments. I
get that. So do I. But everyone can spare 10 minutes a day to pass and catch.
All you need….
A.
B.
C.
D.
Your living self
Your stick
A ball
A wall or a partner. (your partner doesn’t have to be a lacrosse player. It can be a parent
who just throws it at you. Baseball parents this one is for you. You can whizz it at your
girl when she gets good!)
15
Player: “Umm...Fil I don’t have either of these. My parents work and our house is made
of wood and uneven stone. Or they won’t let me throw against the house”
If you have this problem, I’ve been there too. Both my parents work and my parents
really like wooden houses. You know white picket fence stuff. They are very nit picky about
having trees too. If you have this problem you can always go find a wall. Ask your neighbor, use
the school. Most of us stay a little later for tutorials anyways---See why I bring my stick
everywhere now?--However, if you don’t want to do any of this and can’t get a parent or a sibling to help
you out. Invest in what we laxers call a Lacrosse Bounce Back/ Rebounder. This is exactly
what it’s name implies. You throw the ball at it and it rebounds it back towards you. This is an
investment so you have to be absolutely sure that you are going to stick with this sport and
commit yourself to it. These are expensive and if it rusts away over the years and isn’t used, what
use was spending the money?
Now if you use it. It will last you a long time. So far mine have lasted me all eight years,
ranging onto nine and they are still in tip top functioning shape. A few dents but they are tough
nuts.
There are several different ones so I can’t tell you which one is better or not
because they serve the same purpose and it really doesn’t make a difference as to
which one you invest it.
16
III) Shooting
Yay! Shooting! We are finally onto the good part! Yeah, sure, that’s what most of you
think. If you shoot you get all the credit. You’ve made it to the net. But it takes on average only
ten seconds to shoot a goal. So why the heck do teams take longer?
Because they miss the next and don’t have a high shot percentage since they don’t do one
of these three things.
1. Shoot over hand
2. Don’t follow the sequence of the form
3. Try to do a crazy trick shot when they aren’t even ready for it themselves
Shooting Over Hand
Shooting over hand is the best way to shoot. And the best thing about it is you can do it
from The Form. Which we talked about earlier. This is why mastering the form is so essential to
basics.
Yes there are fancy ways to shoot like behind the back, between the legs, even around the
world. But opportunities like that are rare and you will not be praised for missing a shot when
you tried to do a twizzler shot. Maybe you’ll have a fan say “ Try again you’ll get it next time!”
What if you are down by one goal and you only have a minute left? You just wasted a
shot to tie up the game. That’s why Over Hand is so essential! Because if you place it right and
get good at it your shots will range from 20- 70 miles an hour.
Player: “But you said the fastest ball was 119.9 miles/ hour?”
Fil: “That was with a guy’s stick. They have that luxury of a deep pocket and shoot
differently than we do”
So before you do anything else, you need to get the overhand shot down. Because you
can shoot this way from any angle location you want to. You want to know why?
Because it’s just like passing the ball but isn’t you don’t want the goalie to catch it so you
are going peg it as hard and as accurate as you can from wherever you are.
17
Overhand Shot Steps:
1.
2.
3.
4.
Get into The Form. Your arms up and away.
You step with your opposite foot.
Pull your bottom hand down towards your opposite hip
Your top hand though will now go a little lower. In the middle of your
stick. Why? Because here you can get more whip through the ball and
make it pop. Your wrist still snaps but this time rather than ending with
your stick horizontal to the ground. The head of your stick should graze
the grass and brush past your toe. The visual down below should give you
a better idea.
Where the heck do I shoot?
I can’t put it any simpler, you don’t shoot at the goalie. That’s just a waste. You put all
that effort in and you peg her square in the chest. You sent that tiny ball right towards her. You
have to hit the white net. Not the goalie the white net.
So you where do you aim that yellow sucker?
The corners ladies. You aim for the edges of the goal. The four corners. Both top
and bottom and the middle line. That’s six different places where you can pick to shoot. Look at
how much white space you have to hit. That’s a lot.
18
In order to get good at this. You need to practice. Practice, practice, practice. Over and
over and over again. You don’t even need a goal or a goalie, or one of those fancy shot covers
like in figure 2.
Girl, I’ve been there and done that. You can used a soccer goal. I’ve used two trees and
pegged them and I still do. Thank you mom and dad for liking trees! If you have a rebounder.
Just aim for the corners on that thing. Anything to get your accuracy up works.
Shooting over hand Video: https://www.youtube.com/watch?v=_xg8rdiS6-s
Shooting Tips Video: https://www.youtube.com/watch?v=ROoln9RkyFs
19
IV) Ground Balls
You guys thought shooting was cool? I have to say this is my favorite part of the game.
Because Ground balls win games. I’m not kidding. The ball is on the ground more than 70% of
the game when teams can’t pass and catch and everyone’s scrumming for that tiny yellow thing
on the ground.
If you control ground balls you control the game. Meaning you are controlling how many
times the ball hits the ground and you control the momentum of the game. Good thing is by now
you know how to shoot and you can crank up the scoreboard and you can pass. But you have to
get the ball.
The ball is safer in your stick than anywhere else. That’s where it belongs and then in the
back of the net. That’s the mentality you have to have in this game. It’s not in mine or a
teammate of mine stick. “Heck it’s an emergency! Mayday! SOS!”
Great thing is, this isn’t that hard. Not as hard as passing and catching. It’s so simple. It’s
all about focus an form. You aren’t focused you aren’t going to get the ball. Then I’ll come and
snatch it right from you if you aren’t getting it.
Now ground balls can be intimidating because everyone’s going for it. This is where
communication comes in. You have to say “I got ball”
This tells your teammates to trust you, that you are going to get that ball and that they
should get out of the way and get ready to help you out for a pass. The more people going for the
ball the harder it is to get out of the scrum of people and the more likely a fowl will get called.
Especially here in Central Texas. For some reason they don’t like it when girls get too close.
Make sense?
Steps to pick up a ground ball:
20
1. Your top hand must be about one to two inches from your stick head. If not you
are not going to have any control over the ball when you pick it up from both the
ball moving away and moving towards you.
2. You need to get your body in front of the ball. Remember the physics of forces?
Same thing. You are the friction and you need to gain enough momentum to stop
the ball.
3. Your opposite foot needs to be placed next to the ball. But the ball is rolling? Girl,
you will understand when you are running towards it. You can catch up to the
ball. This is all done in one motion. One fluid motion. You step because you are
boxing out other people from getting the ball or checking you.
4. Get both butts down. I swear so many girls don’t do this. They bend at their
waists instead of their knees. You are going to hurt your back and the ball will
end up rolling right under you or you’ll run right over it. Second, if the butt of
your stick doesn’t come down you are going to end up getting it caught in the
grass and then jabbing your gut when you get stuck. It doesn’t feel good. Really,
I’m not kidding.
5. Next, you have to keep running as you ring your stick to your chest. My coach
always said bring it so close to the point where you can kiss it. So many girls get
the ball and stop their feet. You are going to lose the ball if you do that because
some defender is going to come up and make you feel very uncomfortable if you
stand there flat footed. This is a moving sport. You have to keep moving.
Ground Ball Video: https://www.youtube.com/watch?v=e-n1hmBw-3k
21
Ground Balls Lesson: https://www.youtube.com/watch?v=KNkaREDyIfw
Important:
Before I go any further, you must learn to master these basics with both hands. Meaning
your left and right hand. If you can use both hands you will be able contribute more and be a
threat on the field because you can use both sides of your body. When you hit this point your
stick will be an extension of your body, and also a part of it.
V) Defensive Positioning
Defensive positioning is something everyone is going to have to learn. Yes, attackers,
midfielders, defender, and yes even you goalies. As we say. Attack wins games, but defense wins
championships. You have got to get this down I will work with you. This is my jam! I’m a
defender. I like it better than attack because you can get rough in this sport. Now visuals are
much better for this than breaking it down step by step because this is a basic that you have to
gain experience with while doing.
But defending the person with the ball is just as important as you defending someone
without the ball. As well you can have two people on the ball at once! This is known as a Double
Team.
22
Body Positioning Video: https://www.youtube.com/watch?v=c78QcgU4-s4
Defending Around the Crease: https://www.youtube.com/watch?v=qNnQmmH1o_I
Off- ball Defense Video: https://www.youtube.com/watch?v=wmouHokoASU
Double Team Defensive Positioning: https://www.youtube.com/watch?v=YIJCqROqlSQ
VI) Dodging
Dodging. Getting around your defender is the opposite aspect and the final thing to
basics. As much as we all want to. We can’t just barrel down the field as fast as our legs will
carry us because sooner or later someone’s going to come and get in the way. Now we can’t run
right over them (some of us want to). That’s a charge and you’ll lose the ball. So you have to go
around them. This isn’t something that can be explained without a visual so I’ve included links
to lessons and videos down below. But if you get this down and shoot after a dodge. How cool
would that be? I have to say it’s pretty damn cool!
●
Rocker Dodge: https://www.youtube.com/watch?v=uRe6mnY0mdI
●
●
●
Split Dodge: https://www.youtube.com/watch?v=gLyrySurGbc
Stutter Step: https://www.youtube.com/watch?v=LjufPCeKcGM
Sword Dodge: https://www.youtube.com/watch?v=Ts2jPvYDiwE
●
●
Face Dodge: https://www.youtube.com/watch?v=xa38gXAdnPQ
Roll Dodge: https://www.youtube.com/watch?v=x3DAuV0T6Yc
●
3 Doding Tips: https://www.youtube.com/watch?v=2HtBTTPCcCo
As we mentioned above in Defensive positioning briefly. Double team. You know how to
set one up but what if you have a double team on you? Scary? No it’s not. It’s just two people
trying to freak you out and make uncomfortable. If you lose focus and let it get to your head
they’ve done their job and you haven’t done your’s.
23
How to Handle a Double Team: https://www.youtube.com/watch?v=cJQ_lr1b2p4
Conditioning:
Lacrosse is the fastest sport on two feet. It’s also one of the fastest growing sports.
Meaning. We’ve got to be fit. If a team is both fast and has great stick skills they are more likely
to become noticed and goof rather than a team who is just fast, but can’t pass and catch or
control the ball. It’s the same the other way around. If you have stick skills but can’t run. You are
going to get burnt out and get nowhere.
This goes hand in hand and takes work. You have to do this with your stick, mouthguard,
goggles, and cleats. You play like you practice. And if you train hard. You’ll not only be hard,
you’ll be hard to beat. Now you won’t have to do every exercise with your gear but you will
have to do your fair share.
24
On your own though, conditioning yourself is important and a skill you have to develope.
It is mandatory. Or else you are going to get creamed come the first game. I’m not going to be
controlling or send you a strict workout schedule unless you request it personally.
Number One… Running:
You have to be able to run in this sport. Both have good stamina and be able to change
your speed. You have to be able to last long at a good fast pace while still being able to burst
forward when the right moment calls for it. Meaning. Both long distance running and sprint
workouts.
Player: “But I don’t like running”
Fil: “Sorry but if you don’t want to run then this isn’t for you. Even the goalie has to run
and be fit”
I personally love to run. I’m not great at it. And for you multi-sport athletes you are
already ahead. But I enjoy it. So in order to get good stamina you need to do a mixture of sprints
and long distance running. If you aren’t breathing heavily. You aren’t doing it right. Yeah you’re
going to feel tired. But better now than on the field during a game.
Number Two… Strength:
Lacrosse uses arms and legs to the maximum. We have to cradle the ball and be able to
take a hit, nudge, push, whatever you would like to call it. So we have to be well rounded in our
core muscles to keep us from falling over. You need to mix this in with your running activities in
order to fully get the right agenda.
Strength also has everything to do with your mentality. If you don’t work at your
mentality it’s not going to benefit you either. I’m not saying you can’t have fun while doing this
but you can’t goof of either or nothing will come from nothing. You guys know me. I bring my
speaker and play music. But I still know when to turn the switch.
25
So I’ve included a workout schedule that you must do. You can modify it a little if you
need to. This is for those of you who want to start up. It is mandatory to complete. My personal
exercise agenda is optional and is included below.
This only takes fifteen minutes if you do it right and you have to do it every other day:
(Those of you in other sports if you have another workout you are welcome to do that one
Spring Season Prep Boot Camp:
Monday, Wednesday, Friday:
1. 100 jumping jacks
2. 40 walking lunges
3. 100 high knees
4. 40 butt kicks
5. 40 squats
6. 20 side lunges
7. 10 plank leg lifts
8. 20 push ups
9. 100 crunches
10. 10 minute run (if you already ran in athletics you are good)
Tuesday Thursdays, and Saturdays we have practice. Sunday is your rest day.
Air Force Workouts:
(Optional)
I’ve included this in the packet since I’ve had several of you request the workouts I do
personally. These are much harder so if you want to tone it down as you get used to it be my
guest. This will really push your limits. But it’s so worth it.
Monday, Wednesday, Sunday: (Focus on strength)
(Takes about 35 - 45 minutes)
1. 50 pull ups (They don’t have to be in a row. Stagger it)
2. 25 pull ups
26
3. 10 pull ups
4. 5 pull ups
5. 50 push ups (no stopping- unless you have to stagger it)
6. 300 crunches (with a ball if you have one available)
7. 100 pilates
8. 200 toe touches
9. 160 squats
10. 100 jump squats
11. 10 min cool down run
Tuesday, Thursday, and Friday/ Saturday: (Focus on Running)
1. Tuesday: 1 mile run ( try to shoot for a 7-8 minute pace)
2. Thursday: 3 mile run (try to shoot for a 7-8 minute mile pace)
3. Friday/Saturday: Suicide Run (Only done on Fridays/ Saturdays) - nine mile run and
every mile 100 push ups.
Wall Ball Routine: Mandatory
This should be completed every single day! (if you have other obligations please
inform me. I understand)
This should only take 10 minutes. My sister even did it in 10 minutes so can
you.
Everyday:
1. 100 right hand passing & catching
2. 100 left hand passing & catching
3. 100 switching passing & catching
4. 100 off-hand passing & catching
27
5.
6.
7.
8.
100 non-dominant off-hand passing & catching
200 ground balls (you can do 100 with each hand if you are comfortable)
100 quick stick right hand
100 quick stick left hand
(You don’t have to catch every single one yet. You will get there. Give it time! Work hard
and be patient! You’ll get it I promise!)
That’s all I’ve got. I’ve included links down below with valuable information that is
helpful to any beginner player. The US Lacrosse website has everything, from rules to even
parent assistance. If you have any questions please don’t hesitate to ask me! I will either give you
an answer or I will point you to someone who does.
US Lacrosse Website: http://www.uslacrosse.org/team-usa/us-women
Basic Rules Lacrosse: https://www.youtube.com/watch?v=Ofb0BAdJ-Kg
Girl’s Lacrosse Rules: https://www.youtube.com/watch?v=qne2oBCOPNU