Tag Archives: tutorial

Dynamic Warm Up

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I am back from my much needed summer vacation with more lacrosse insights, coaching strategies, and new videos!

This week is christened Agility Week. Each post will focus on specific speed/agility drills, designed to improve your footwork and overall athleticism. If you are serious about improving your game for the more competitive Spring Season, I highly encourage interested players to try these drills out. Start out slow until you get the basic motions down, then pick up the speed. The one exception is today’s video, the Dynamic Warm Up. You should not try to rush the warm up moves. They are specifically designed to get your legs used to extending and flexing in preparation for practice, and get your lungs used to breathing hard.

Players as young as fifth grade are welcome to partake in these drills, but they are designed for players in seventh grade or older. I am not a believer in structured agility training for players under seventh grade. If you are a younger player go out and run, play tag, or come up with your own drills. However, if you are dying to work on these drills I am not going to stop you. Just don’t feel like you must do these drills to compete. This is supposed to be fun at the end of the day.

The video below is a dynamic, or ballistic, warm up. Otherwise known as stretching through movement. The moves in the video should be done in order. The cones are set 12-15 yards apart. Players do one move to the cone, turn around, then do the same move back to the cone. A few seconds of rest should be included after each movement set.

Here are each of the drills in the video:

  1. Quick Hops (keep your feet together, stay on your toes)
  2. Knee Grabs (pull each knee into your chest slowly)
  3. High Knees (knees must get above hips as quickly as possible, pump arms throughout exercise)
  4. High Knee Skips (fight for vertical height)
  5. Ankle Grabs (pull ankle towards your back slowly)
  6. Butt Kicks (kick towards your butt as quickly as possible, pump arms throughout exercise)
  7. Frankenstines (keep knee straight, kick leg up as high as possible)
  8. Russian Walks (bring knee up then out)
  9. Side Shuffle (get as low as possible, tap toes together)
  10. Donkey Shuffle (get as low as possible, feet stay in same position)
  11. Carioca (over, under, over under)
  12. High Knee Carioca (rear leg powers up and over front leg)
  13. Tapioka (same as carioca but only with feet, hips stay square)
  14. Leaping Bounds (power off rear leg as far forward as possible, reset, then power off leg again)
  15. Backpedal (stay low, pump arms, keep feet moving quickly)
  16. Sprint (pump arms, touch line/cone, return)

This is a seven to ten minute warm up and is perfect for starting off a practice because it incorporates a lot of different movements that gets players comfortable moving in uncomfortable ways. Remember, don’t forget to pump your arms on the exercises that call for it. Watch the video and see how I keep my arms moving through almost every exercise. More on why pumping arms is important on Wednesday.

You may notice there are no static stretches in this warm-up. The reason is simple, kids want to move. Standing still to bend over and touch their toes is boring, but jumping up as high as they can is engaging. In twelve years of playing lacrosse I pulled a muscle one time because I stretched and did ballistic warm ups. To combine the best of both worlds, do a dynamic warmup before practice, then do static stretches for the last five minutes as a cool-down.

Cheers,
Gordon

How to Gilman

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Every now and again a player will yell “Gilman” at the top of his lungs. For everyone unfamiliar with this lacrosse-specific term, a “Gilman” is throwing the ball as far as possible towards your opponent’s goal from your defensive end. There are a lot of other variations: “throw it, bomb it, launch it, toss it, and deep” are a few. However, the term Gilman has stood the test of time, and new lacrosse fans can expect to hear it at least once per game.

Unfortunately, the correct method to launch the ball is applied incorrectly by about 50% of youth lacrosse teams. To properly apply a Gilman clear, players must aim for two specific targets on the field, which are diagrammed below:

How to Gilman

How to Gilman

On the above diagram, there are two red targets. These are the two areas on the field that a proper Gilman should be directed towards. Often, coaches will yell “throw it up!” Then their player throws it twelve yards in front of them, the other team picks up the ball, and runs down and scores in transition. The objective of the Gilman it to give your offense, specifically the attackmen, a chance to pick up a ground ball and start a settled offense.

Aiming for the two sides of the field, beyond the restraining line, gives attackman a chance to pick up the ball. Also, by throwing the ball over and beyond the midfield line, it avoids a fast transition by the opposing team if they pick up the ball. Instead of having to run twelve yards towards the goal, the other team now has to run forty plus yards. That gives your team plenty of time to ride and settle the defense.

Remember players, if you get into a bind and you need to throw the ball upfield. Launch it as far as you possibly can. If you do not, you run the risk of shorting the pass, and giving an easy turn-over to your opponent.

Featured Image Credit – www.insideflorida.com

Cheers,
Gordon

Learning the Field Dimensions

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As part of my work with the Georgia Lacrosse Officials Association I am pleased to provide this video tutorial to our players and parents. After watching this video you will have a solid understanding of the proper dimensions and measurements of an ideal lacrosse field.

To watch this video on youtube please visit this link: www.youtube.com/watch?v=3MM88zAuUIU

To watch this video at the highest quality please select 720p from the video menu.

Cheers, Gordon