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Defense drills

Drills you can run at practice.

Team drill
Defensive Stance Freeze
Run at practice

Defense

12 minutes
Defensive Stance Freeze
Defense
Legend
Player
Coach
How It Works

Learn and hold a proper defensive stance for 5 seconds in response to a coach's signal.

More drills
What You Need
lacrosse stickcones
Your Focus

The defensive stance is the foundation of all lacrosse defense.

1
Set Up

You spread out in open space.

2
Run The Rep
A.
Coach calls 'defense!' and every player immediately assumes a defensive stance: knees bent, stick in two hands, feet shoulder width apart.
B.
Coach evaluates stance and gives feedback. Players hold for 5 seconds.
3
Check It

Knees bent like you're about to sit in a chair

Goal

You've got it when you hold the stance for 5 seconds without shifting your feet or standing up, low, wide, balanced, and ready.

Helpful Cues
Knees bent like you're about to sit in a chairStick in both hands across your bodyWeight on the balls of your feet, don't lean back
UPLVL IT

Add movement between freeze calls, players run in place until 'defense!' is called.

Source: USA Lacrosse Athlete Development Model (LADM)
Team drill
Help and Recover
Run at practice

Defense

12 minutes
Help and Recover
Defense
Legend
Player
Defender
Ball
Defender movement
Ball path
How It Works

Slide to help a beaten defender and then recover to your own assignment in a 2v2 defensive drill.

More drills
What You Need
lacrosse sticklacrosse ballconesgoal
Your Focus

Help-and-recover is the backbone of team defense.

1
Set Up

Two defenders guard two attackers. One attacker drives hard toward the goal.

2
Run The Rep
A.
The on-ball defender is beaten; the help defender slides to stop the drive.
B.
The beaten defender immediately recovers to the now-unguarded attacker.
3
Check It

Slide before the drive reaches the crease, don't wait

Goal

It's clicking when you slide, make the stop, and recover back to your own assignment before the ball moves again, the whole rotation happens without a gap.

Helpful Cues
Slide before the drive reaches the crease, don't waitBeaten defender: the moment you're passed, sprint to the open teammateCall 'slide!' so your partner knows you're coming
UPLVL IT

Add a third attacker as a backside option, requiring a second slide.

Source: USA Lacrosse Athlete Development Model (LADM)
Team drill
Team Defensive Possession
Run at practice

Defense

12 minutes
Team Defensive Possession
Defense
Legend
Player
Defender
Coach
Ball
Defender movement
Ball path
How It Works

Execute a complete team defensive scheme (player-to-player or zone) through a full offensive possession without a defensive breakdown.

More drills
What You Need
lacrosse sticklacrosse ballconesgoalpinnies
Your Focus

Team defense requires all six defenders to execute their assignments simultaneously.

1
Set Up

Six defenders set up in team defense against six attackers running a structured motion.

2
Run The Rep
A.
Defense must execute all slides, rotations, and communication correctly for a full 30-second possession.
B.
Any missed slide or uncommunicated rotation is noted by the coach and is reviewed at the end of the rep.
3
Check It

Every defensive position is responsible for their own assignment AND awareness of the ball

Goal

You're there when the offensive possession runs out without a clean look, no breakdown, no missed rotation, no open cutter going unguarded.

Helpful Cues
Every defensive position is responsible for their own assignment AND awareness of the ballKnow the slide package before the possession startsOne person out of position breaks the whole system
UPLVL IT

Offense can freelance and call audibles; defense must react to non-scripted action.

Source: USA Lacrosse Athlete Development Model (LADM)
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