Individual RCL Players Manual Individual Fundamentals 1 Copyright

Individual RCL Players' Manual - Individual Fundamentals 1

Copyright notice • Copyright © 2012 by River City Lacrosse • All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of personal use and certain other noncommercial uses permitted by copyright law. For permission requests, email the publisher at the address below. • Derek Bahler derek@rivercitylax. com www. rivercitylax. com *Many of the images located throughout this presentation originated from online sources and are not the property of Derek Bahler or River City Lacrosse - Coach's Book 2

Fundamentals of Lacrosse “Having a love for the game and a willingness to work at the skills required in handling the stick are essential to the beginners progress, but the keys to success lie in mastering the fundamentals and having the desire to be good. ” -David G. Pietramala. Head Coach, Johns Hopkins University NCAA National Champs 2005, 2007 Won National Championship as a player in 1987 RCL Players' Manual - Individual Fundamentals 3

Individual Fundamentals • Stickwork – Holding the stick, cradling, switching hands, stick protection – Groundballs – Passing/catching – Shooting • 1 v 1 Dodging/Defense – Basic dodges, attack dodges – Defensive footwork, stick checks RCL Players' Manual - Individual Fundamentals 4

Stickwork Fundamentals • • Holding the stick Cradling Switching Hands Groundballs Passing Catching Shooting RCL Players' Manual - Individual Fundamentals 5

Holding the Stick • Bottom hand should hold the stick firm – Serves as the “fulcrum” • Top hand is looser, acts as more of a guide – When throwing: Top hand should remain about halfway between the head and bottom of stick – When catching you can slide your top hand up near the head. RCL Players' Manual - Individual Fundamentals 6

Switching hands • Ear-Face-Slide-Replace – Ear - Where you normally hold your stick – Face – Bring the face of your stick to your face. Never expose the face of your stick to defenders – Slide - Push the stick down with your top hand, while sliding your bottom hand up – Replace - Bring the stick up to your ear on the other side RCL Players' Manual - Individual Fundamentals 7

The Box • The box is the area above your shoulder and next to your head • This area is the target where teammates should aim to throw the ball, and where you should keep your stick when you have the ball – Keeping your stick in the box is the “triple threat” position. – In this position you are ready to either pass/shoot/or dodge Video: The Box - Liam Banks – http: //www. playsportstv. com/major-leaguelacrosse/liam-banks_the-box-area RCL Players' Manual - Individual Fundamentals 8

Cradling • Cradling should only be done to create hold on the ball and to set ball in stick to throw • When cradling, stick should remain between the shoulders. • Keep your stick vertical and near your helmet. This does 2 things: – Protects your stick from defenders – Makes sure that you’re always ready to pass/shoot/dodge Video: How to Cradle - Liam Banks – http: //www. playsportstv. com/major-league-lacrosse/liam-banks_how -to-cradle Video: Cradling - Mike Leveille – http: //www. playsportstv. com/major-league-lacrosse/mikeleveille_cradling-basics RCL Players' Manual - Individual Fundamentals 9

One Handed Cradle Example In this photo, notice how the player has positioned his body between the defender and his stick. He demonstrates good technique by: -Keeping the stick vertical -Body positioning -Keeping the stick between his shoulder blades. No exaggerated movements. RCL Players' Manual - Individual Fundamentals 10

Cradling Rules Protect your stick • Keep your body between the defender and your ball • Always maintain a relationship of stick/body/defender Video: Stick Protection - Liam Banks – http: //www. playsportstv. com/majorleague-lacrosse/liam-banks_stickprotection Video: How to Protect your Stick - Matt Danowski – http: //www. playsportstv. com/majorleague-lacrosse/matt-danowski_how-to -protect-your-stick RCL Players' Manual - Individual Fundamentals 11

Groundballs • Imagine yourself with gorilla arms, dragging both your knuckles on the ground • Get both butts down – The butt on your body – The butt on your stick • ACCELERATE through the groundball. • After you scoop it, pull the ball up to your face then cradle it to your ear. • “Talk to it, listen to it” • Keep the stick within your shoulders at all times • No rodeo riding Video: Ground Balls Win Games - http: //www. youtube. com/watch? v=2 Fpdmt 1 qi 1 I RCL Players' Manual - Individual Fundamentals 12

Groundballs • One handed groundballs show a lack of effort, and can hurt your team – Don’t do it • No raking! – Raking does nothing but make you a sitting duck for defenders Video: Winning Groundballs - Mikey Powell – http: //www. playsportstv. com/major-league-lacrosse/mikey-powell_winning-ground-balls Video: Scooping and Protecting - Mike Leveille – http: //www. playsportstv. com/major-league-lacrosse/mike-leveille_scooping-groundballs RCL Players' Manual - Individual Fundamentals 13

Groundball Points • “First to Ball” • Measure players getting to ball first • Man, Ball, Release calls • Getting low and driving through • Pull stick up immediately and power out of trouble • Curl out (3 hard steps) and look for help • Practice from Face-offs, inside the box, in front of the goal, in the corners. • Swarm- no more than 2 on the ball. Everyone else swarm around pile. RCL Players' Manual - Individual Fundamentals 14

Passing Video: Throwing Basics - Liam Banks • • Point your 3 lasers http: //www. playsportstv. com/major-league-lacrosse/liambanks_throwing-basics – Butt end of stick – Elbow – Shoulder • “Check your watch” – bottom hand should be up in front of your face, like you are checking your wristwatch. • “Elbows Up” – top hand should be in a classic throwing position (i. e. baseball, football throw) • “Arms Out” – Arms away from your body – No “alligator arms” • Step toward your target – Transfer weight from back foot to front foot. • Top hand punch, bottom hand pull • Snap your wrists • “ 11 to 1” – Imagine your stick as the hand on a clock – Your stick should only travel from 11 o’clock to 1 o’clock • Not 9 – 3. Too much motion = getting checked RCL Players' Manual - Individual Fundamentals 15

Catching • Give a good target by holding your stick in the box – • Wait for the ball to come to you – • Don’t snatch at it Give the ball a cushion – • Keep the stick vertical Transfer weight from front foot to back foot Act like you’re catching an egg or a water-balloon – Soft hands Video: Catching Basics - Liam Banks – http: //www. playsportstv. com/major-league-lacrosse/liam-banks_lacrosse-catching-basics Video: Basics of Receiving the Ball - Matt Danowski – http: //www. playsportstv. com/major-league-lacrosse/matt-danowski_basics-of-receiving-the-ball Video: Receiving and Protecting the Ball - Matt Danowski – http: //www. playsportstv. com/major-league-lacrosse/matt-danowski_receiving-and-protecting-the-ball Video: Catching Bad Passes - Liam Banks – http: //www. playsportstv. com/major-league-lacrosse/liam-banks_catching-bad-passes RCL Players' Manual - Individual Fundamentals 16

Over-the-Shoulder Catching • Similar to a football receiver catching a pass over his shoulder – Hands should be in front of the body, so the ball travels over the player’s shoulder • This catch is used when a pass is coming from the side or from behind – Allows player to see what is in front of them • Allows for players to move the ball quicker and create oddman situations – Players don’t have to slow down to catch when done correctly Video: Over the Shoulder Catch – Matt Danowski – http: //www. playsportstv. com/major-league-lacrosse/matt-danowski_over-the -shoulder-catch RCL Players' Manual - Individual Fundamentals 17

Wall Ball • Practicing your stick skills against a wall is one of the most beneficial things you can do to improve your lacrosse skills – Any age, any skill level, any position • If done correctly, wall ball can strengthen your shoulders, forearms, and core which are crucial muscle groups in lacrosse • Improvement is proportional to how much effort you put in. – Throw hard: If you aren’t ever dropping passes you aren’t challenging yourself enough • Video: Casey Powell Crushing the Wall • Video: Wall Ball Fundamentals • Video: Wall Ball Tips - Kyle Harrison • If you want to be a successful player at the varsity level you should be putting in at least three 30 minute sessions a week going as hard as you can. RCL Players' Manual - Individual Fundamentals 18

Shooting • 3 keys – Practice each – Feet – Hips – Hands • 3 lasers (butt end, elbow, shoulder • “Listen to your watch” – Put your bottom hand back by your ear • 3 Types – Practice each – Time and Room – On the Run – Inside Shooting • 2 Rules – Hide your stick – Change planes RCL Players' Manual - Individual Fundamentals 19

Shooting • Time and room or on the run • High to low • Stick up high, hands away from body • Bounce or low corners target • Turn shoulders back and snap (roll over) wrists through • Inside shooting – Off feed in close • Receive pass deep by giving on impact of ball to crosse mesh. Bring stick tight to helmet with slight lock cradle. Fire low or to open white areas of goal net if close. – One on One • Must change stick plane so goalie follows stick – Fake high, hitch low, shoot high – Hitch low, shoot high – Fake high, shoot low from high position (do not drop stick and then shoot low) RCL Players' Manual - Individual Fundamentals 20

Shooting • With any type of shot – Be deceptive • Change planes when you shoot – High to low is the highest percentage shot you can take – Shoot when you have the greatest angle available • Video: How to Maximize Your Scoring Chances - Jesse Hubbard http: //www. playsportstv. com/major-league-lacrosse/jesse-hubbard_how-tomaximize-scoring-chances • Lacrosse is a game of angles and opposites RCL Players' Manual - Individual Fundamentals 21

Shooting On the Run • • • Shooting motion should take four steps or less Run at a 45 degree angle of the goal, so that you can rotate your shoulders and core As you bring your stick around, you should drive your hips so that they aim at the goal. Focus on your hips and your legs will follow. Try not to take a “jump shot” from past 10 ft. • Jumping wastes energy that could be going to your shot Drive your hips towards the goal. More hip rotation = more power. End your shot by pointing your hips and your stick at your target • Video: Shooting on the Run Video: Shooting out of a dodge - Kyle Harrison and Steven Brooks Video: Paul Rabil - On the run Video: Stephen Peyser- On the run Point your cannon RCL Players' Manual - Individual Fundamentals 22

Inside Shooting • When shooting from the inside our goal is to place quick wrist shots, not giant wind-ups • Shooting for corners is nice, but getting it around the goalie is the most important thing • Your stick has eyes. Increase your scoring angles by taking one more step and reaching your stick RCL Players' Manual - Individual Fundamentals 23

Shooting Videos • Shooting from the Outside – Liam Banks – http: //www. playsportstv. com/major-league-lacrosse/liambanks_shooting-from-the-outside • Shooting from the Inside – Liam Banks – http: //www. playsportstv. com/major-league-lacrosse/liambanks_shooting-from-the-inside • The High Percentage Overhand Shot – Jesse Hubbard – http: //www. playsportstv. com/major-league-lacrosse/jessehubbard_the-high-percentage-overhand-shot • Generating Power with Your Body – Jesse Hubbard – http: //www. playsportstv. com/major-league-lacrosse/jessehubbard_generating-power-with-your-body • High to Low Shots on Goal – Jesse Hubbard – http: //www. playsportstv. com/major-league-lacrosse/jessehubbard_high-to-low-shots-on-goal RCL Players' Manual - Individual Fundamentals 24

Shooting Tips • Video: The Hitch Shot - http: //www. playsportstv. com/major-league -lacrosse/matt-danowski_the-hitch-shot • Video: Shot Fakes - Kyle Harrison http: //www. youtube. com/watch? v=c. Vbpb 4 NOgt 4&feature=related • Video: Shot Selection – Kyle Harrison http: //www. youtube. com/watch? v=Mr. Ltg. My. Lm. LE Practice! • Video: Practicing Shooting - Kyle Harrison – http: //www. youtube. com/watch? v=cd. DAg. Uj. BSA 8 • Video: Overhand Shooting Drill http: //www. youtube. com/watch? v=w 0 YC 3 hfl. NUo&list=UUoh. Xa 2 K Mdqs. Q 5 XKNhkw. RDCA&index=23&feature=plcp RCL Players' Manual - Individual Fundamentals 25

1 v 1 Dodging/Defense • Dodges – Basic dodges • Split, roll, face – Attack dodges • Inside roll, question mark, rocker dodges – Defensive dodges • Roll back, face dodge • Defense – Body positioning – Stick checks RCL Players' Manual - Individual Fundamentals 26

Dodges • Middie Video: Dodging Basics - Kyle Harrison • http: //www. youtube. com/watch? v=HS 9 g. Uc. P 3 s. JE&f eature=plcp – Split – Face – Roll • Attack Video: 3 Ways to Goal - Liam Banks • http: //www. playsportstv. com/major-leaguelacrosse/liam-banks_three-ways-to-goal – Inside Roll – Question Mark – Rocker • Defense – Pizza Carry – Power Cradle – Hockey Puck In all instances, dodges are used to create space giving you time and room to pass, shoot, or run with the ball. The most important thing is to free your hands when completing a dodge. RCL Players' Manual - Individual Fundamentals 27

Basic Dodges • Split Dodge – Similar to a crossover dribble in basketball – Key is to sell the dodge one way by initiating your dodge at 66% of your speed, then exploding to 100% in the opposite direction by planting your outside foot – As you plant your foot, switch hands to the opposite side (Ear-Face. Slide-Replace) – GOAL OF THE SPLIT DODGE: Get your defenseman to turn his hips and drop step, so you can go around him in the opposite direction – Dodge should be done North-South on the field, with the purpose being to “Draw and Dump” or shoot Video: Split Dodge HD Slow Motion – John Christmas – http: //www. youtube. com/watch? v=6 s. BKS-XXAQE&feature=related Video: Split Dodge - Kyle Harrison – http: //www. youtube. com/watch? v=q 0 rqv. Kf. Sr 0 Y&feature=related Video: Split Dodge - Mikey Powell – http: //www. playsportstv. com/major-league-lacrosse/mikey-powell_split-dodge RCL Players' Manual - Individual Fundamentals 28

Basic Dodges • Face Dodge – Best time for this dodge is when a defender is running toward you with his stick raised – The stick stays in the same hand during this dodge – It is important to sell the dodge by exposing your stick to make the defender focus on it – When the defender comes within a couple feet of you, bring the stick across your face – Pin the stick to your opposite ear – You need to take at least two steps past the defender before bringing the stick back across your body Video: Face Dodge – Kyle Harrison – http: //www. youtube. com/watch? v=IBu. SMutv 5 PE Video: Face Dodge - Mikey Powell – http: //www. playsportstv. com/major-league-lacrosse/mikey-powell_facedodge RCL Players' Manual - Individual Fundamentals 29

Basic Dodges • Roll Dodge – Not to be used going to the goal. Defensemen are taught to slide as soon as an offensive player above GLE turns his head – Run at your opponent and plant the opposite foot of the hand your stick is in between your defender’s legs • i. e. Stick in right hand, step with the left – Turn your back to the defender, pivot on your planted foot, and wrap your other leg as far around the defender as possible • i. e. Stick in the right hand, plant with the left, wrap around with your right leg – While you are doing this switch hands, and in this dodge especially, you should drop your stick between your legs when switching hands – It is important that you do not hang your stick behind you, but keep it between your shoulders. Keep the stick/body/defender relationship Video: Roll Dodge - Mikey Powell – http: //www. playsportstv. com/major-league-lacrosse/mikey-powell_roll-dodge Video: Roll Dodge – IMG Lacrosse Academy – http: //www. youtube. com/watch? v=Kgj 1 Vfww 49 E RCL Players' Manual - Individual Fundamentals 30

Dodges • Middie/Attack – The “Hitch” Dodge • Like a pump fake in basketball • Keep stick tight to body, turn shoulders and wrist to fake a shot • Don’t get overextended, just enough to freeze a defenseman • Great way to freeze up a defenseman to enable a player to get hands free for a shot Video: Hitch Dodge - Max Seibald – http: //www. lax. com/stories/Max-Seibald-Hitch-Dodge-sid-2687. html Video: Hitch Shot - Matt Danowski – http: //www. playsportstv. com/major-league-lacrosse/matt-danowski_the-hitch-shot RCL Players' Manual - Individual Fundamentals 31

Dodges Attack • When dodging from attack you should start by pulling your man to “X” or pulling your man to the corner of the field and attacking the GLE and “ 5 x 5”. • Once you get your man to “X”, or to the GLE if attacking from the corner: – You want to make one move (split dodge or roll dodge) and attack the GLE and work to get to the “ 5 x 5”. – Your first move should set up one of the 3 attack dodges • The “Inside Roll”, the “Rocker”, and the “Question Mark” Video: 3 Attack Dodges - Mike Leveille – http: //www. playsportstv. com/major-league-lacrosse/mike-leveille_inside-roll “ 5 x 5” = 5 yards up and out from both posts “GLE” Goal line extended “X” RCL Players' Manual - Individual Fundamentals 32

Dodges • Attack – The “Inside Roll” • You are attempting to get to the 5 x 5 and create space for a quick shot • This dodge is performed if, when you get to the 5 x 5, you feel your defenseman pressuring you high trying to push you down • Use his momentum and pivot inside while protecting your stick and get off a quick shot Video: The Inside Roll – IMG Lacrosse Academy – http: //www. youtube. com/watch? v=-h 1 Zteg. XXVY Video: Quick Inside Roll – Mark Millon – http: //www. youtube. com/watch? v=dkyx. Xsbk_8 M RCL Players' Manual - Individual Fundamentals 33

Dodges • Attack – The “Rocker” • Another way to think of this dodge is a fake inside roll • Once you get to the 5 x 5 drop your inside foot low as if you were going to inside roll • When you feel his momentum switch to the inside, pivot up field and free your hands for a feed/shot – Video: Rocker Dodge - Coach Horsey – Video: Rocker Dodge Step RCL Players' Manual - Individual Fundamentals 34

Dodges • The “Question Mark” – This dodge requires the most finesse of the attack dodges – It is used when your defenseman has good body position and you need to create separation – When you get to the 5 x 5 fake like you are driving inside and take a hard step to the sidelines with your outside foot – It is very important to keep a good stick/body/man relationship. For this dodge push your stick in front of your face – As you bring your inside leg around, swing it towards the goal and shoot high to low. • Keep your stick high, shoot low and opposite post Video: Question Mark – IMG Lacrosse Academy – http: //www. youtube. com/watch? v=Dg. BOxko. IH 9 g Video: Question Mark - Full Speed – http: //www. youtube. com/watch? v=f. Ky. Nhd. B 2 GAc RCL Players' Manual - Individual Fundamentals 35

Dodges • Attack – Remember to always: • Change speed, change angle, change direction – Keep your feet moving Video: Footwork Against Defense - Jesse Hubbard – http: //www. playsportstv. com/major-league-lacrosse/jesse-hubbard_footwork-against-thedefense Video: Creating Space - Mike Leveille – http: //www. playsportstv. com/major-league-lacrosse/mike-leveille_create-space-for-a-feed-or -shot Video: Reading Aggressive Defenders – http: //www. playsportstv. com/major-league-lacrosse/mike-leveille_reading-aggressivedefenders Video: Reading Passive Defenders – http: //www. playsportstv. com/major-league-lacrosse/mike-leveille_reading-passive-defenders RCL Players' Manual - Individual Fundamentals 36

Defense • Basic Rules – The number one priority on defense is to defend the shooting areas. • Try to force your man down the alleys and to the corners of the field behind GLE – When in doubt about any positioning, go to the scoring area and defend outward. Alley Shooting Area RCL Players' Manual - Individual Fundamentals Alley 37

Defense • Basic Rules – On Ball • Hip positioning is the most important part of 1 v. 1 defense anywhere on the field • “Cut the field in half” – When defending at the midfield position try to force your man down the alleys to the corners of the field – When defending as a close defender, try to force your man below GLE and into the crease Video: Basic Defensive Positioning - Brett Hughes – http: //www. lax. com/story. phtml? story=2198 RCL Players' Manual - Individual Fundamentals 38

Dodges • Defense – Roll Back • When running up the sidelines and being pressured, roll back down the field and switch hands to free up space – Face Dodge • Sell the dodge to pressuring attackmen by creating the illusion that you’re passing, pull the stick across your body, and run up field to free your hands for a pass RCL Players' Manual - Individual Fundamentals 39

Forehand/Open Stick Best utilized behind GLE • Used when defending an opponent holding the stick in the opposite hand as you • Keep your hands about 1’ apart and as your opponent approaches GLE, drive your bottom hand into his hip to push him below GLE • Your stick should remain in front of his chest to prevent him from gaining top side on you RCL Players' Manual - Individual Fundamentals 40

V-Hold Best utilized behind GLE • When defending someone holding the stick with the same hand as you, you can use a v-hold to defend him • Your stick and forearm forms the V • Keep your stick between his navel and chest. As he approaches GLE keep your stick in front of him and drive him behind GLE • Once again, your feet and body positioning are more important than your stick RCL Players' Manual - Individual Fundamentals 41

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Proper body positioning when your attackman drives from the wing Try to force him into the crease, this is where the slide will come from RCL Players' Manual - Individual Fundamentals 43

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Defensive Checks • When using any kind of defensive check, the most important thing to remember is to maintain body positioning • DO NOT give up your body positioning to throw a check RCL Players' Manual - Individual Fundamentals 46

Defensive Checks • Poke – The best of the defensive checks – Thrust your stick at the offensive player’s bottom hand or chest with your bottom hand while letting the stick slide through your top hand – Do not lunge at your opponent • Slap • Keep body positioning while poking with just your arms – Use on your opponent’s bottom hand or head of the stick when exposed – Bring your stick back 6”-12” and strike • No baseball swings • This check is used to dislodge the ball, not to break bones Video: Poke and Slap Checks - Dan Cocoziello – http: //www. playsportstv. com/major-league-lacrosse/dan-cocoziello_poke-checks-and-slapchecks RCL Players' Manual - Individual Fundamentals 47

Defensive Checks • Lift – This check is very effective against opponents who are preparing to pass or shoot – Put your stick underneath your opponent’s elbow or bottom hand lift as he prepares to pass/shoot while always keeping good body position RCL Players' Manual - Individual Fundamentals 48

Advanced Defensive Checks • As stated earlier multiple times, body positioning is the key to playing good defense • There additional advanced takeaway checks that defensemen can learn, but these should come secondary to learning solid fundamental defensive positioning and the primary poke, slap, and lift checks • Advanced checks include the wrap check, the over-the-head check, and the ding-dong check • The use of these checks should never compromise your body positioning • Video: Wrap Check - Joe Gagliardi • Video: Two-Handed Wrap Check - Brodie Merrill • Video: Over the Head Check - Kyle Sweeney • Video: Ding-Dong Check - Brodie Merrill RCL Players' Manual - Individual Fundamentals 49