Building a Defensive Foundation
Defense isn’t about wildly swinging your stick; it’s about positioning and footwork. These lacrosse defense drills are perfect for beginners learning the ropes.
The Zig-Zag Drop Step Drill
Footwork is 90% of defense.
- Set up cones in a zig-zag pattern down the field.
- The defender backpedals to the first cone.
- At the cone, drop step and change direction smoothly without crossing your feet.
Pro Tip: Keep your stick out in front of you. A stick resting on your shoulder does nothing to deter the offensive player.
1v1 Approach Drill
How you approach the ball carrier dictates how easily they can beat you.
- Sprint the first 10 yards.
- Break down your steps for the last 5 yards.
- Arrive under control, stick extended, taking away the topside.
Conclusion
Stick checks look cool, but solid footwork wins championships. Spend time mastering these lacrosse defense drills before worrying about fancy takeaways.
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