BULLDOGS LACROSSEGUIDE 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 PLAYERSRun 4-12 miles per weekAcceleration and speed drills

GOALIESRunning, Wall ball, Long passes (30-60 yards), Footwork and Hand Speed drills, In-cage work with shooters

DEFENSERunning, Wall ball, Shooting, Long passes (30-60 yards), Over the Shoulder pass/catchLateral quickness drills, 1v1, 2v1

MIDFIELDRunning, Wall ball, Shooting (both hands), Acceleration and footwork drills,1v1, 2v1, dodging and pickingGoal to have three “go to” moves to the cage

ATTACKRunning, Wall ball, Shooting (both hands), Acceleration and footwork drills,1v1, 2v1, dodging, picking and feedingGoal to have three “go to” moves to the cage

WALL BALL ROUTINEComplete 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 Right Hand 25 Left Hand 25 Side Arm Right 25 Side Arm Left 30 Catch Right Throw Left, Catch Left Throw Right 25 Quick Stick Right 25 Quick Stick Left 20 One-Handed Right 20 One-Handed Left 15 Behind the Back Right 15 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