- starts with recruiting and letting players know
what is expected of them
& the commitment they will need to make
a.
Academics
first
b.
Players
who want to get better!!
c.
Players
who want to find out how could good they can become!!
d.
All-American
dream
e.
Champion
f.
Aggressive/pressure
defenders
g.
Up-tempo/unselfish
offensive players
h.
Tradition
i.
Bleed
maroon and gold
- EXTRA THINGS
- OUTSIDE 3:30 5:30
1.
lifting
2. agilities
3.
extra
running
4.
jump rope
5.
wall work
6.
shooting
A.
Develop
as an athlete
B.
Develop
as a player
- complete player
note: role player not content
i.
Weekly
1-15 minutes
with head coach
ii.
Academic
1.
syllabus
in folder
2.
grade
reports every four weeks
3.
bring in
tests and papers, grades
iii. Weight cards
B.
Strength
3 5
times a week
30 60 minutes
Testing (Expectations)
1.5 mile
run < 9 mins.
bench body wt 10X
15 pull-ups
25 dips
goals
Weight
Log
1.
cards
checked periodically
TEAM
FITNESS GOALS
1.
90% of team run 1.5 mile
under 9 minutes on January 27, 2002
2.
90% of team bench press their body weight 10 times on January 27,
2002
3.
90% of
team complete 15 pull-ups on January 27, 2002
4.
90% of
team complete 25 dips on January 27, 2002
5.
Everyone
run 6 quarter miles under 1:30 leaving every 2:00 minutes on January 28, 2002
iii.
Dot Drill
iv.
Rope
Program
D.
Running Program
i. End of fall to first practice
ii. Variety
iii. Guide/builds base for season
iv. First two days of practice work-outs
1.
1.5 mile run < 9 mins.
2.
6x440 yards on 1:30,
12 min.-workouts
3.
7 a.m. runs 1st week
E. Wall Program
i. 1st day of fall program
ii.
3 to 6x weekly
-check
with freshman and transfers during individual meetings
iii.
20 30 minutes
LACROSSE SKILLS
1.
All drills must be performed with both
hands.
2.
Any wall will work, but a smooth concrete
wall at least 10 feet tall is the best surface.
3.
Use your gloves when performing this routine.
4.
Stand about five yards from the wall.
5.
Perform this routine 4 to 5 times a week for 15 to 20
minutes and your stick skills will improve a great deal in a very short period
of time.
6.
Drills:
a.
Right hand quick stick 50 times (left hand).
b.
Right hand one hand catch & cradle 50 times (left hand).
c.
Right hand (one hand only) quick-stick 50 times (left hand).
d.
Right hand catch & face dodge 50 times (left hand).
e.
Split dodge throw right, catch right, split dodge to left hand, throw
left, catch left, split back to right hand 50 times.
f.
Quick stick change hands on every
toss while ball is in air
g.
Cross handed 50 times each hand
h.
Around-the-back 50 times each hand
i.
Side arm after a great hard fake 50 times each hand.
j.
Be creative
develop your own drill.
Note:
This routine takes 15 20 minutes.
Crank up your music box and have some fun.
Develop a set - wall program for the best results.
i.
90 day goals
end of fall to 1st practice
ii.
specific/accountable
iii.
end of season to fall
iv.
It helps to put in writing!!!
What
are your weaknesses?
Stick
skills/left hand
What
are you going to do over next 90 days to improve the above weakness and to
attain your goal?
1.
Wall
workout
a.
1.5 times
w/ left hand
b.
5x a week
c.
25-30
mins.
2.
When? You
will be there!!
Accountability!!
M. 2:30 3:00 p.m.
T. 4:00
4:30 p.m.
W. 2:30
3:00 p.m.
Th. 7:00
7:30 p.m.
Sat. 11:00
11:30 a.m.
III. Fall
Practices
(System/Style)
note:
Defense
- Guard them when they get off the bus
- Relentless pressure without fouling
Offense
- Attack the goal at all times with unselfish play
A.
Individual Defensemakes great team defense
- great deal of fall is dedicated to individual
defense
1 & 1s with short sticks
1.
Midfield four lines
2.
Attack/Defense 3 lines
ii. Attack Riding drill
iii.
1v1 Pressure Drill
iv. 2v2 Pressure Drill
B.
Team Defense
-
talk
-
positioning
-
head on
swivel
i. slide
drill
1.
cross crease
1. Crease slide
ii. 2 v 2
1. midfield
2. Attack Behind Wing/Behind
iii. 4 v 4 Hub drill
-
(short
stick first)
-
bread
& butter drill
- 1 time
around & then live!!
iv. 4 v 4 Shut-off to Hub drill
1.
handle under pressure
2. 3 passes total denial
3.
Go to hub
drill once 3 passes are complete!!
Philosophy
i.
Anticipate next pass before you receive it
ii.
And one talk, verbal communication
iii.
One cradle and out (all drills)
iv.
Dunks not 3-pointers
v.
80% of goals assisted
vi.
Step to passes
vii.
Get to gaps
viii.
Attack at all times!!
-
limited
stick work drills
-
defense
stick work during shooting drills (daily) and pre-practice
i.
3x2
(2 to 3 cages)
-
coach
them!!
-
prior
principles
ii.
4v3 (2 to 3 cages)
iii. 5v4 (above cage)
1
box & 1
2 -
roll it with crease step-off
iv. 6v4 vs. long sticks
-
4 passes before shot!!
v. 5v4 up & over with trailer
a .
box & 1
b.
roll it
c.
up & over
vi. 6
x 5 with trailer
-
run 6v6
-
clear on
any shot or
vii.
Full Field Scramble
4v3
5v4
6v5
10v10
viii.
Two Second Drill
- pass every two seconds
- switch
groups every 3 min.
- dont
worry about 10-sec rule or in & out rule
- one of
best drills to see who can play the game in a very short
period of time
ix.
Restart scrimmage
-
attack on every re-start
Adelphi example
-
Defense transition defense
-
Defend
every re-start
-
Dont
relax!!
E.
Ride/Clearing Game
i.
ride/clear scrimmage
1.
one offensive possession
2.
up & down/re-start
* 6v6 offense
-
do not play ½ field all the time
-
play part-of-game into 6v6 offense
F. Set
piece scrimmage
i. jump ride
Invert Defense
iv.
Special
defenses
v.
Half-field
offensive sets
III. Mentally/Physically
Ready
A.
Physically
through
B. Mentally
adjusted through drills
C. 60
minutes of intensity
i.
Guard the opponent when they get off the bus
ii.
Attack on
every situation
iii.
Have fun !!