Improve Your Game
The Trashcan Difference…Innovative lacrosse ideas designed to take your game to the next level.
These are the things that WE feel will improve your game!
Trashcan Difference #1 BTB Stick Skills
This is a must do for all coaches at every level. Stick skills are the single most important thing that a player can improve on away from practice. You must teach your players this routine and challenge them to improve on their own. If you have a great stick, there is always a place for you on the field.
The “BTB” Stick Skills Progression
This can be done on the wall or with a partner. This is a wall ball or partner passing routine to help improve your stick skills. If done with a partner be at least 10 to 12 yards apart.
Hands should always be hips width apart. Have soft hands with the thumbs running up the shaft. You do not have to grip the stick to death. Soft grip.
Feet side to the target. Get your hips turned…If you are throwing Right handed then your left foot should be out front. You should be standing on the balls of your feet with a little bounce in your step. No beach catch that is another way of saying don’t be lazy and just go through the motions. Get reps.
Accuracy If you are working on the wall. Pick a spot and try and hit it every time. If with a partner put it on his or her ear every time. Take pride in being an accurate passer.
Progression-should take 15 minutes. Do at least 5 times per week.
Throw Right handed(R)-One cradle move it right back.
Throw left handed (L)-One cradle move it right back.
R quicks-NO cradle
L quicks-NO cradle
R one handed-You may catch with two hands on stick but throw with one.
L one handed
R Canadian-This is a face dodge and throw off opposite shoulder
L Candian- Face dodge and throw off R shoulder
BTB’s-Behind the backs. Remember to keep your bottom hand down by your belly button and hit the shaft off your shoulder. Pretend like you are shoveling snow. Same form as shoveling.
Advanced
Split Pressure: Players will catch the ball and then "split" dodge away from pressure" and throw back to his partner. This is simulating what probably will be happening in a game and forces players to move their feet when catching and throwing a pass.
Roll Pressure: Players will catch the ball and then "roll away from pressure" and throw back to his partner. This simulating cataching a pass under heavy pressure and having to roll away in order to free your hands.
Optional
Up and down walls or moving partner passing.
Shovel passes
Around the worlds
Catching behind the back
Trashcan Difference #2 The GB Progression
The Ground Ball Progression should be completed at every level. Older teams can do this as part of a dynamic warm-up at the beginning of practice or for conditioning during practice. The fundamentals of picking up a ground ball at every level contribute to a players' success. Therefore, ALL players must practice picking up ground balls in a controlled, non-pressure situation in order to gain confidence and technique that will help then develop as a player.
The Ground Ball Progression
Every player starts with a ball and about 10-15 yds of space on the field. (When I start practice, I have the balls already out on the field spread out accordingly)
The following progression means nothing if proper techniques is not taught.
Top Hand: Up near the throat of the stick - this forces to get head over the ball.
Bottom Hand: Near butt end of stick. MUST keep the back end of stick parallel to ground.
Body: Your Butt and the "butt" of the stick must be down. This is the only way to ensure getting head and body over the ball.
Feet: It is important to get your front foot up near the ball.. as you get older this will protect you and your GB from opposing players.
Communication: Many coaches teach their players to say "Ball" and "Release" but never explain why! Teach your players that these two words are a universal communication system for players on the same team to know the situation.
GB Drill #1 - Basic GB's
When the whistle blows, players will roll the ball out and then go and pick-up GB at full speed. It is important to stress that 8 good ones are better than 15 bad ones.
Focus: Players need to get both "butts" down and scoop through GB at full speed. Pick-up GB's with both left and right hands as top hand.
30 -60 secs
GB Drill #2 - Soccer GB's
When the whistle blows, players roll the ball out and then attack GB. Players must kick the ball and then pick-up the GB. Ask players to envision being in a crowd and kicking the ball to free space and then going to pick-it up.
Focus: Players need to explode through GB after initial kick. Communication is very important here. Players need to let teammates know the situation. 30 -60 secs
GB Drill #3 - "Goose" GB's
When whistle blows, players roll the ball out and then attack GB. Players must "goose" the ball to one side or the other before picking-up GB. Ask players to envision he and another player running towards sideline or another player.
Focus: Players need to learn and control their sticks and this skill can be successful in helping players pick-up a GB in traffic or near the sideline. 30 -60 secs
GB Drill #4 - Freestyle GB's
When the whistle blows, players roll the ball out and then attack GB. Players must kick, goose, pull between legs, some combination of the two before picking-up the GB.
Focus: This is a short time to allow players to be creative in how they pick-up GBs.
30 - 60 secs
Partner GB Drill #1 - Partner GB's or Vision GB's
When the whistle blows, one player will roll a ball into space. His partner will then run and pick-up GB and then look for partner to make a quick pass. The partner who rolls the ball out MUST be an easy outlet for his partner who picks up the ball.
Focus: This is a non-pressure situation in which teammates MUST learn to communicate. This teaches other players to instinctively "show" for his teammate. In higher levels, this can lead to great success in transition.
60 - 70 secs
Partner GB Drill #2 - Partner "Goose" GB's
When the whistle blows, one player will roll a ball into space. His partner will then run and "goose" GB to towards his teammate.
Focus: The partner who rolls the ball out MUST again communicate. Have players envision a GB near a sideline or after a faceoff heading towards the restraining box.
Trashcan Difference #3 Shooting Progression
Shooting Drill #1 - Warm-Up/Form Shooting
Shooter sets up 8 yards off of the crease right in the middle of the goal with a pile of balls. The goal is to scoop up a GB and with proper form shoot the ball into the middle of the goal.
Focus: This is a warm-up drill. Power should gradually increase but the focus is to calmly stroke the ball into the center of the net. Hands should be back and away from the body while feet should take a step towards the goal with every shot. EVERY BALL SHOULD BE IN THE NET!
Shooting Drill #2 - Elbow Shooting
Shooter sets up at the "elbow"(think top corner of paint in basketball with a pile of balls. Facing the cage, from the right elbow, shooters should scoop up a GB and shoot overhand into far low triangle( the lacrosse goal net is made of 3 triangles). Repeat with other hand.
Focus: Shooters MUST shoot overhand or risk missing cage. Young shooters must learn to extend hands and shoot overhand. This drill is meant to be a Progressive Drill in which Shooters gradually increase their power but EVRY BALL SHOULD BE IN THE NET!
Shooting Drill #3 - SOLO Shooting
Shooter spreads ball out in a 15x20 yards box in front of the goal. Shooter scoops a ball and using proper form, shoots the ball into net.
Focus: This drill is excellent at teaching young shooters how to consistently shoot the ball on cage. Power is not important here as shooters need to keep hands away from body and step to the cage properly every time.
To Be Continued
Stop Back Again Soon for Trashcan Difference #4!