Female Athletes, Learn Girls Lacrosse Transition Drills

What makes a lacrosse team into a real team is learning how to pass to each other quickly and effectively. The flow of the ball needs to change direction often in order to make the defense reset with each pass. This pass does not always have to be down field, it can be back or across. With this in mind, I started doing this drill with my teams and it really helps them pick up the speed and effectiveness of their passing.

The field can be any size. The objective is to get the ball to the other end of the field and either shoot, or pass over the end line. You can do it with a goal at each end, with or without a goalie. Or, you can have a point be scored just by passing the ball over the end line.

Divide the players into 2 even teams, and get one team pinned-up. Have them mark up to play man to man. Have them spread out end to end, with 1 player from each team in the middle to do a draw.

Once they start, and a player has the ball in her stick, she can only hold it for 3 seconds before she passes. I scream out “1 one-thousand, 2 one-thousand, 3 one-thousand!” If she has not passed off within 3 seconds, she and her entire team have to do 10 push-ups*. AND the other team gets the ball.

Keep score. They work harder if they are competing. At the end, the winning team does a set of 5 sprints and stops. The losing team does a set of 8 sprints. The distance of the sprints depends on their age.

*You could substitute in 10 walking lunges, 25 crunches, 20 bicycle abs, or 10 squat jumps after each team as done a few sets of the push-ups (so they don’t get sore/hurt).

For more cool lax stuff, go to [http://www.girlslax.org]

Dr. Jen Milus has been in sports performance enhancement and injury rehab since 1985 and private practice for over 12 years. Dr. Milus is dedicated to helping athletes perform at peak levels, as well as prevent and treat sports related injuries.

When training athletes of any level, having an understanding of what an athlete is going through both physically and mentally is paramount. Dr. Jen Milus has just this understanding. Dr. Milus is a Palmer College of Chiropractic Alumni. She has competed at elite levels as a distance and ultra distance runner. Dr. Milus has also competed in triathlons, mountain biking, soccer, field hockey, lacrosse, softball, obstacle course racing, racquetball, volleyball, golf and body building.[adToAppearHere]

Dr. Milus is an active sports coach. She has coached softball, soccer, and is currently a lacrosse coach. She has worked with young athletes to collegiate and Olympic level phenoms. She has trained men, women, and children to enhance their power, agility and strength while preventing and treating their injuries. [adToAppearHere]
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OPENING PHOTO photo via NewJersey.com 

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