The primary objective is to score goals by shooting the ball into the opposing team’s goal. Each goal counts as one point.
Possession
The team that gains possession of the ball aims to maintain control and advance it toward the opposing team’s goal.
Faceoff
The game begins with a faceoff at the center of the field. Two players from opposing teams try to gain control of the ball, using their sticks to flick or pass it to their teammates.
Offside
In men’s lacrosse, there are specific rules regarding offside play. Only a certain number of players from each team are allowed in the offensive or defensive half of the field, depending on the situation.
Ground balls
Players must scoop the ball off the ground using their sticks. A ground ball occurs when the ball is loose on the field, and multiple players from both teams compete to gain possession.
Fouls
Certain actions, such as slashing, tripping, or illegal body checks, are considered fouls. Fouls result in penalties, which can lead to the temporary suspension of a player or an advantage for the opposing team.
Timekeeping
The game consists of four quarters (halves in women’s lacrosse) with a specific duration. The clock is stopped for various reasons, such as goals, penalties, timeouts, or injury timeouts.
Possession Change
Possession changes when a goal is scored, a foul is committed, the ball goes out of bounds, or a save is made by the goalie.
Shot Clock (optional)
Some leagues or levels of play may implement a shot clock, requiring the offensive team to take a shot within a specified time frame, encouraging faster-paced gameplay.
Step 3: Form a team or join a team:
Find a group of players or a local lacrosse team to join. Alternatively, gather friends to form your own team.
Step 4: Learn the basic skills:
Passing
The ability to accurately and efficiently pass the ball to teammates using the lacrosse stick. This includes both short passes to nearby teammates and longer passes to players farther down the field.
Possession
The team that gains possession of the ball aims to maintain control and advance it toward the opposing team’s goal.
Catching
The skill of receiving the ball with the lacrosse stick after a pass or shot. It involves using hand-eye coordination to track the ball and properly position the stick to secure the catch.
Shooting
The technique of propelling the ball toward the goal with speed and accuracy. This includes different types of shots, such as overhand, sidearm, and underhand shots, depending on the situation and angle.
Ground balls
The ability to pick up loose balls off the ground using the lacrosse stick. This skill involves quickly positioning the stick to scoop the ball up and gain possession.
Dodging
Dodging refers to the techniques used to evade defenders and create scoring opportunities. This can involve changes in direction, speed, or body positioning to deceive opponents and maintain possession of the ball.
Checking
Checking refers to the defensive technique of using controlled stick contact to disrupt the opponent’s stick handling or passing. It involves properly timing and executing stick checks to dislodge the ball or force turnovers.
Defensive Positioning
The skill of maintaining proper defensive positioning to impede the progress of opposing players and limit their scoring opportunities. This includes footwork, body positioning, and stick placement to defend against attackers effectively.
Goalkeeping
The specialized skill of the goalkeeper in protecting the goal and making saves. This involves quick reflexes, positioning, and the ability to track the ball to make saves using the lacrosse stick and body.
Stick Handling
The ability to maintain control of the ball while moving and evading defenders. Stickhandling includes cradling the ball, maintaining stick protection, and executing fakes or dekes to create opportunities or maintain possession. effectively.
Step 5: Learn the positions and their roles:
Understand the different positions in lacrosse, such as attack, midfield, defense, and goalie. Learn the specific roles and responsibilities of each position.
AttackersMidfieldersDefensemenGoalkeeper
Typically, a team has three attackmen whose primary responsibility is to score goals. Their main roles include:
Dodging defenders to create scoring opportunities.
Cutting and moving without the ball to find open space.
Setting picks and screens to create space for teammates.
Passing, shooting, and finishing plays.
A team usually has three midfielders who play both offense and defense, transitioning between the two ends of the field. Their roles include:
Transitioning the ball between the defense and the attack.
Providing support in both offensive and defensive situations.
Running the field, controlling possession, and facilitating fast breaks.
Playing a significant role in face-offs, ground ball battles, and clearing the ball.
Teams typically have three defensemen responsible for preventing the opposing team from scoring. Their roles include:
Guarding and defending against the opposing team’s attackmen.
Communicating and coordinating defensive strategies with teammates.
Positioning themselves to block shots, disrupt passes, and force turnovers.
Clearing the ball from the defensive end and transitioning it to the midfielders.
The goalkeeper, often referred to as the goalie, is the last line of defense. Their roles include:
Defending the goal and stopping the opposing team’s shots.
Communicating with the defensemen and directing the defensive play.
Making saves, clearing the ball, and initiating fast breaks.
Providing leadership and organizing the defense.
Step 6: Learn the field and markings:
Field Dimensions
The standard lacrosse field measures 110 yards (100 meters) in length and 60 yards (55 meters) in width for men’s lacrosse. Women’s lacrosse fields may have different dimensions.
Midfield Line
The midfield line divides the field into two halves. It is located at the center of the field and is used for faceoffs at the start of each quarter and after goals are scored.
Crease
The crease is a circular area around each goal. It is marked by a semicircular line in front of the goal and is an area where only the goalie can enter and touch the ball.
Goal Area
The goal area is a rectangular area in front of each goal. It is marked by two lines extending from the goal line and connected by two-quarter circles at the corners. Offensive players may enter this area but cannot make contact with the goalie inside the crease.
Sideline
The sidelines mark the boundaries of the field. Players must stay within the sidelines during gameplay, and the ball is considered out of bounds if it crosses the sidelines.
Endline
The end lines run behind each goal and mark the boundaries of the playing area behind the goals. The ball is considered out of bounds if it crosses the end line.
Restraining Lines
In men’s lacrosse, restraining lines are marked parallel to the midfield line and located 20 yards (18 meters) from each goal line. They are used to regulate the number of offensive and defensive players in different parts of the field during play.
Penalty Area
The penalty area is an area on each side of the midfield line where players serve time for penalties. Players must stay within the penalty area until their penalty time has expired.
Substitution Area
The substitution area is located near the midfield line and is where players can enter and exit the field during live play. Players must enter and exit through the designated substitution area.
Step 7: Practice individual skills:
Spend time practicing your passing, catching, shooting, and ground ball skills on your own or with your teammates.
Set up a Practice Area
Gather Your Equipment
Warm-Up
Choose a Skill to Focus On
Skill-Specific Drills
Break Down the Skill
Repeat and Repetition
Focus on Quality and Accuracy
Step 8: Practice team drills and strategies:
Participate in team drills and practice game strategies with your teammates. Work on coordinated plays, offensive and defensive strategies, and communication.
Gather Your Team
Warm-Up
Set Practice Goals
Choose Team Drills
Explain and Demonstrate
Practice Repetitions
Introduce Game-Like Scenarios
Foster Communication and Coordination
Scrimmages and Game-Like Situations
Plan for Next Practice
Based on the team’s performance and areas of focus, plan drills and strategies for the next practice session. Continuously build on the team’s progress and address any specific areas that need improvement.
Step 9: Understand game situations and rules:
Study different game situations and learn how to make effective decisions based on the rules and objectives of the game.
Step 10: Play in organized games or scrimmages:
Participate in organized lacrosse games or scrimmages to apply your skills, teamwork, and strategies in a competitive setting.
Step 11: Continuously improve and refine your skills:
Practice regularly to enhance your skills, knowledge, and understanding of the game. Seek feedback from coaches or experienced players to identify areas for improvement.
How do you grip a lacrosse stick properly?
Properly gripping a lacrosse stick is essential for maintaining control, accuracy, and power. Here’s a step-by-step guide on how to grip a lacrosse stick properly:
Dominant Hand Placement
Start by placing your dominant hand on the stick’s shaft.
Position your dominant hand about halfway down the shaft, slightly closer to the head of the stick.
Overhand Grip
Wrap your dominant hand’s fingers around the shaft, creating a firm grip.
Your fingertips should be in contact with the shaft, providing control and maneuverability.
Non-Dominant Hand Placement
Place your non-dominant hand on the stick’s shaft, just below your dominant hand.
Align your non-dominant hand’s palm with the dominant hand’s palm, facing toward the head of the stick.
Underhand Grip
Wrap your non-dominant hand’s fingers around the shaft, mirroring the grip of your dominant hand.
Ensure your fingertips make contact with the shaft for better control.
Thumb Placement
Position your dominant hand’s thumb on the backside of the shaft, resting against the sidewall or mesh of the stick.
Your thumb should provide support and stability while allowing for flexibility in your wrist movements.
Non-Dominant Hand Thumb
Place your non-dominant hand’s thumb on the front side of the shaft, opposite your dominant hand’s thumb.
The non-dominant hand’s thumb should apply light pressure against the shaft to help control the stick.
Check Grip Tension
Ensure that you are gripping the stick firmly but not overly tight.
Avoid excessive tension in your grip, as it can limit your wrist movement and result in less accurate passes and shots.
Wrist Flexibility
Maintain flexibility in your wrists, allowing for smooth cradling, passing, and shooting motions.
Avoid excessive tension or stiffness in your wrists, as it can limit your range of motion and overall stick control.
Comfort and Adjustments
Adjust your grip as needed to find a comfortable and natural position.
Experiment with slight adjustments in hand placement to optimize control and feel for the stick.
How to handle a stick properly?
Handling a lacrosse stick properly is crucial for effective control and execution of skills in the game. Here’s a step-by-step guide on how to handle a lacrosse stick properly:
Step 1: Grip Placement
Start by placing your dominant hand in the middle of the shaft.
Position your hand so that the top of the shaft is resting in the crook between your thumb and index finger.
Step 2: Bottom Hand Placement
Position your bottom hand a few inches above the bottom of the shaft.
Your bottom hand should grip the shaft with all four fingers wrapped around it, and the thumb resting on the backside of the shaft.
Step 3: Hand Separation
Maintain a comfortable separation between your top and bottom hand.
The distance between your hands can vary depending on personal preference and the specific skill you are performing.
Step 4: Loose Grip
Avoid gripping the stick too tightly. Maintain a relaxed and loose grip on the shaft.
This allows for better wrist and stick mobility, enabling quick and fluid movements.
Step 5: Stick Angle
Adjust the angle of the stick according to the skill you are performing.
For passing and catching, the stick should be parallel to the ground or slightly tilted upwards.
For shooting, the stick may be angled slightly downward to generate power and accuracy.
Step 6: Stick Positioning
Keep the head of the stick positioned in front of your body, allowing for better control and visibility.
The stick should be positioned between your shoulders, not extended too far to the side or behind your body.
Step 7: Wrist Flexibility
Maintain flexibility in your wrists to provide better control and manipulation of the stick.
Use your wrists to make subtle adjustments and changes in the stick angle as needed.
How to cradle?
Cradling is an essential skill in lacrosse that involves maintaining control of the ball while running or evading defenders. Here’s a step-by-step guide on how to cradle:
Step 1: Grip the Stick
Hold the lacrosse stick with both hands using the proper grip technique mentioned earlier.
Ensure a comfortable and relaxed grip on the stick.
Step 2: Positioning
Stand with your feet shoulder-width apart and knees slightly bent for better balance and stability.
Keep your head up, eyes forward, and maintain good body posture.
Step 3: Ball Placement
Position the ball in the pocket of the lacrosse stick, resting towards the lower portion of the head.
The ball should sit snugly in the pocket, allowing for control and maneuverability.
Step 4: Wrist Movement
Start with your top hand slightly above your bottom hand, creating a natural angle with your wrists.
Use your wrists to create a gentle rocking motion, shifting the stick back and forth while cradling the ball.
Step 5: Control the Ball
As you cradle, focus on keeping the ball secure and centered in the pocket.
Use the rocking motion of your wrists to maintain ball control and prevent it from bouncing out.
How to pass?
Passing is a fundamental skill in lacrosse that involves transferring the ball from one player to another. Here’s a step-by-step guide on how to pass effectively:
Step 1: Grip the Stick
Hold the lacrosse stick with both hands using the proper grip technique mentioned earlier.
Ensure a comfortable and secure grip on the stick.
Step 2: Body Positioning
Face your intended target and square your shoulders towards them.
Keep your feet shoulder-width apart and knees slightly bent for stability.
Step 3: Hand Placement
Position your top hand slightly above your bottom hand on the shaft of the stick.
Create a natural angle with your wrists to generate power and accuracy.
Step 4: Aim
Focus your eyes on your target, whether it’s a teammate or a specific spot on the field.
Visualize the trajectory and path of the pass.
Step 5: Wind-Up
As you prepare to pass, bring the stick back by rotating your torso and pulling your top hand towards your back hip.
Keep the stick close to your body for better control.
Step 6: Transfer Power
Transfer power from your legs, hips, and core to generate momentum for the pass.
Initiate the pass by rotating your torso, driving your top hand forward, and extending your arms.
Step 7: Follow Through
Extend your arms fully towards your target, snapping your wrists forward as you release the ball.
Follow through with your arms, allowing the stick to finish high and pointing towards your target.
Step 8: Lead the Pass
Aim slightly ahead of your intended target, especially when passing to a moving teammate.
Anticipate their position and pass to where they will be when they receive the ball.
How to catch?
Catching is a crucial skill in lacrosse that involves receiving a pass or picking up a loose ball. Here’s a step-by-step guide on how to catch effectively:
Step 1: Hand Positioning
Position your hands in front of you, slightly away from your body, with your palms facing towards the incoming ball.
Keep your hands relaxed and slightly cushioned to absorb the impact of the ball.
Step 2: Eye Focus
Keep your eyes on the ball from the moment it is released by the passer.
Maintain focus and track the ball’s trajectory as it approaches you.
Step 3: Hand-Eye Coordination
Develop hand-eye coordination by tracking the ball with your eyes and timing your hand movements accordingly.
Step 4: Stick Position
Position the head of your stick in the path of the incoming ball, with the pocket facing towards the ball.
Angle the stick slightly to accommodate the trajectory of the pass.
Step 5: Soft Hands
Allow your hands to give and absorb the impact of the ball by keeping them soft and relaxed.
Avoid having stiff or rigid hands, as this can cause the ball to bounce off the stick.
Step 6: Absorb the Ball
As the ball approaches, cushion its impact by slightly giving with your hands and wrists.
Absorb the ball into the pocket of the stick, using a combination of your hands and stick’s mesh.
Step 7: Secure the Ball
Once the ball is in the pocket of your stick, use your top hand to secure it against the sidewall of the stick.
Keep your bottom hand on the shaft to maintain control.
Step 8: Ball Protection
Keep the stick close to your body and use your body as a shield to protect the ball from defenders.
Maintain a low center of gravity and strong body position to withstand contact.
Step 9: Maintain Possession
Once you’ve caught the ball, focus on maintaining possession.
Cradle the stick gently to keep the ball secure while running or evading defenders.
Step 10: Practice with Varied Throws
Practice catching with different types of throws, such as overhand passes, sidearm passes, and bounces.
Vary the speed, trajectory, and angle of the throws to challenge your catching abilities.
Step 11: Hand-Eye Drills
Incorporate hand-eye coordination drills into your training routine.
Use exercises such as partner tosses, wall ball drills, or reaction drills to improve your catching skills.
How to shoot?
Shooting in lacrosse is the act of propelling the ball toward the goal in an attempt to score. Here’s a step-by-step guide on how to shoot effectively:
Step 1: Positioning
Approach the shooting area with proper footwork and body positioning.
Face the goal, keeping your feet shoulder-width apart and knees slightly bent for stability.
Step 2: Grip the Stick
Hold the lacrosse stick with both hands using the proper grip technique mentioned earlier.
Ensure a comfortable and secure grip on the stick, with your top hand slightly above your bottom hand.
Step 3: Ball Placement
Position the ball in the pocket of the lacrosse stick, towards the shooting area of the head.
The ball should sit securely in the pocket, ready to be released.
Step 4: Wind-Up
Initiate the shooting motion by pulling your top hand back, bending your elbows, and cocking the stick behind your head.
Keep your eyes on the target and maintain good body posture.
Step 5: Generate Power
Transfer power from your legs, hips, and core to generate momentum for the shot.
As you start the forward motion, explode from your legs, rotate your torso, and extend your arms.
Step 6: Snap Your Wrists
Just before releasing the ball, snap your wrists forward to add speed and accuracy to the shot.
This snapping motion will generate additional power and provide better control.
Step 7: Follow Through
Extend your arms fully towards the target, following through with your shot.
Allow the stick to finish high, pointing towards the target, with your top hand over your shoulder.
Step 8: Shot Placement
Aim for specific areas of the goal, such as the corners or the goalie’s weak side, to increase your chances of scoring.
Vary your shot placement to keep the goalie guessing and improve your shooting versatility.
Step 9: Practice Different Shots
Practice various types of shots, including overhand shots, sidearm shots, underhand shots, and behind-the-back shots.
Experiment with different release points, angles, and shot types to develop a wide range of shooting skills.
Step 10: Accuracy and Power
Focus on accuracy and power in your shots.
Work on improving your accuracy by hitting specific targets consistently, and gradually increase your shot speed and power over time.
How to pass, catch, cradle, and shoot with both hands?
Being able to pass, catch, cradle, and shoot with both hands in lacrosse is a valuable skill that adds versatility to your game. Here’s a step-by-step guide on how to develop proficiency with both hands:
Passing with Both Hands:
Start with your dominant hand
Begin by practicing passing with your dominant hand, focusing on proper technique, accuracy, and power.
Use your dominant hand to develop a strong foundation in passing skills.
Transition to your non-dominant hand
Once you’re comfortable passing with your dominant hand, gradually incorporate your non-dominant hand into your passing drills.
Start by performing simple short passes with your non-dominant hand, focusing on accuracy and proper hand placement.
Practice hand switches
Work on transitioning smoothly between your dominant and non-dominant hands during passing.
Start with slow, controlled movements and gradually increase speed as you become more comfortable.
Increase difficulty
As you progress, challenge yourself with longer passes, cross-field passes, and passes on the move.
Incorporate game-like scenarios to simulate real-game situations and improve your passing skills with both hands.
Catching with Both Hands:
Begin with your dominant hand
Start by practicing catching with your dominant hand, focusing on proper hand positioning, soft hands, and hand-eye coordination.
Develop a reliable catching technique with your dominant hand.
Introduce your non-dominant hand
Incorporate your non-dominant hand into catching drills by gradually increasing the difficulty.
Start with simple tosses and progress to more challenging throws, forcing yourself to rely on your non-dominant hand to make the catch.
Work on hand-eye coordination
Perform hand-eye coordination exercises to improve your ability to track the ball and catch it with both hands.
Utilize wall ball drills, partner tosses, and reaction drills to enhance your catching skills.
Cradling with Both Hands:
Master cradling with your dominant hand
Begin by practicing cradling with your dominant hand, focusing on the proper grip, wrist movement, and ball control.
Develop a smooth and controlled cradling motion with your dominant hand.
Integrate your non-dominant hand
Gradually introduce your non-dominant hand into your cradling drills.
Start by incorporating your non-dominant hand to provide support and control while cradling with your dominant hand.
Practice hand switches
Work on seamlessly transitioning between cradling with your dominant and non-dominant hands.
Practice switching hands while maintaining control of the ball and a consistent cradling motion
Shooting with Both Hands:
Begin with your dominant hand
Start by developing your shooting technique and accuracy with your dominant hand.
Focus on proper grip, body positioning, and follow-through.
Step
Incorporate your non-dominant hand
Once you’re confident shooting with your dominant hand, introduce your non-dominant hand into shooting drills.
Practice shooting with your non-dominant hand, focusing on mirroring the same technique used with your dominant hand.
Work on shot accuracy and power
Practice shooting with both hands from various angles and distances.
Focus on improving shot placement, accuracy, and shot speed with both your dominant and non-dominant hands.
Game-like situations
Incorporate shooting drills that simulate game-like scenarios, such as shooting on the move, shooting under pressure, and shooting with defenders.
How to defend?
Defending in lacrosse is crucial for preventing the opposing team from scoring goals. Here’s a step-by-step guide on how to defend effectively:
Maintain Proper Positioning
Stand in an athletic stance with your knees slightly bent and your feet shoulder-width apart.
Keep your body balanced and ready to react quickly to the offensive player’s movements.
Stick Positioning
Hold your lacrosse stick with both hands, positioning it in front of you to deter passes and shots.
Keep the head of your stick between the offensive player and the goal, maintaining an active defensive presence.
Body Positioning
Position yourself between the offensive player and the goal, using your body to deny access to the goal area.
Maintain a “hips-to-the-ball” position, meaning your hips are oriented towards the ball and the offensive player you’re guarding.
Maintain Active Footwork
Move your feet constantly to stay in front of the offensive player and mirror their movements.
Shuffle laterally, backpedal, and make quick directional changes to stay engaged defensively.
Stick Checks
Use controlled stick checks to disrupt the offensive player’s stick handling and passing.
Aim to check the offensive player’s stick shaft or hands rather than going for the body.
Body Checks
Utilize body checks to legally impede the offensive player’s progress and force turnovers.
Make sure to execute checks within the rules of the game and avoid illegal hits.
Communication
Communicate with your teammates to provide updates on the offensive players’ positions, screens, and potential threats.
Use verbal cues and hand signals to coordinate switches, slides, and defensive rotations.
Anticipate and React
Develop a sense of anticipation by reading the offensive player’s movements, passes, and shots.
React quickly to offensive maneuvers, adjusting your position and using active stickwork to disrupt their plays.
Defensive Slides
Master defensive sliding to provide support and cover for your teammates.
Slide to adjacent offensive players to help defend against dodges and maintain defensive balance.
Ground Balls and Clears
Be aggressive in pursuing ground balls and winning possession for your team.
Once you gain possession, focus on executing effective clears to transition from defense to offense.
Study Opponents
Familiarize yourself with the offensive tendencies and playing styles of your opponents.
Analyze their strengths, weaknesses, and preferred moves to better anticipate and counter their actions.
Practice Defensive Drills
Engage in drills that simulate game-like defensive situations, such as one-on-one matchups, slides, and defensive rotations.
Work on defensive footwork, stick checks, and communication to enhance your defensive skills.
Know when to move off the ball?
Moving off the ball in lacrosse is crucial for creating scoring opportunities and maintaining offensive flow. Here are some key situations and principles to keep in mind when deciding to move off the ball:
Read the Defense
Pay attention to how the defense is positioning and reacting to your teammates and the ball carrier.
Look for gaps, mismatches, or opportunities where you can exploit the defense by moving into open space.
Timing
Time your movement off the ball based on the ball carrier’s positioning and their ability to make a pass.
Anticipate when the ball carrier will be ready to make a pass and position yourself accordingly.
Off-Ball Cuts
Execute off-ball cuts to create separation from your defender and create scoring opportunities.
Make quick, sharp cuts towards the goal, away from the ball, or into open space to receive a pass.
Picks and Screens
Set picks or screens for your teammates to help them get open or create space for them to drive to the goal.
Coordinate with your teammates to execute effective picks and screens that confuse the defense.
Recognize Double Teams
If you or a teammate is being double-teamed, move off the ball to provide an outlet for a pass and relieve pressure.
Find open space where you can receive the ball and potentially create a scoring opportunity.
Maintain Spacing
Be mindful of your positioning in relation to your teammates to maintain proper spacing on the field.
Avoid clustering or overcrowding an area, as it makes it easier for the defense to defend against you.
Communication
Communicate with your teammates to coordinate movements and inform them of your intention to move off the ball.
Use verbal cues and hand signals to signal where you’re going and where you expect the ball to be passed.
Transition Opportunities
Recognize transition opportunities when your team gains possession or the defense is caught off guard.
Use your speed and agility to quickly move off the ball and position yourself for a potential scoring opportunity.
