Defense (Individual) Lacrosse Drills
42 drills tagged with "Defense (Individual)". Use these in your practice plans to build focused, effective sessions.
Lob and Dodge
Develop defensive footwork and approach on a live dodger. Coach throws a lob pass to one of 4 offensive players. As the catch is made, the defender comes out to address the ball and works to prevent the dodge and shot. Variation: Add an outlet pass option for the dodger. Attack from multiple locations.
Alley Footwork Drills
Develop defensive footwork fundamentals. Players sprint cone to cone using proper technique, planting and exploding toward each cone. Variation: Carry a stick and throw checks at each cone. Play shadow defense on a ball carrier running the same pattern.
Interception
Develop defensive extend-and-recover technique by intercepting passes. X1 passes to X2 — defender extends to play the ball. X2 rolls away and quickly passes to X3. The defender recovers to the inside, stick first, looking to intercept or knock down the X3-to-X1 pass. Variation: Allow the drill to become a 1v1 with the offensive player shooting if they beat the defender.
Diamond Sprints
Practice defensive footwork — drop steps, turns, and recovery movements. Set up 4 cones in a diamond, 5-10 yards apart. Start sideways at cone 1. Sprint at an angle to cone 2, drop step to cone 3, switch drop step direction to cone 4, then drive forward back to cone 1. Variation: Add a ground ball pickup on the final sprint.
Island 1v1
Battle for inside position in the island area — offense works to get hands free for a close shot, defense works to deny clean looks. Two lines (offense and defense) off to the side. Coach at the top of the box with balls. One pair enters the island (5-10 yards in front of the crease). Coach places the ball at the offensive player's feet with the defender behind. On the whistle, offense scoops and tries to score. Defense works for the takeaway or forces a bad shot. Goalie clears every save. Variation: Change 1v1 starting positions.
1v1 with a Center Slide
Teach dodging players to read slides and find the open man, while practicing inside slides. Offensive and defensive lines at the top and at X, plus a line of long poles off to the side. Top pair goes 1v1. A long pole sets up in the middle of the box. If the coach yells "slide," the middle defender slides on the 1v1. If no call, he stays home. After the top pair finishes, rotate the middle defender and run from X. Variation: Add an offensive player in the middle so the slider must leave a man, creating a dump-off opportunity.
Run the Arc
Practice defensive positioning and holds at GLE when playing a ball carrier from behind. Defenders and dummy attackmen line up on the end line behind the goal. On the whistle, the attacker drives right. The defender beats him to GLE, wheels his hips, and turns him back using a cross forearm or top-hand hold. The attacker rolls through X and drives left — defender repeats. Continue until the defender has turned his man back twice on each side, then rotate. Variation: Challenge defenders to do it without sticks or with short sticks.
Extend and Recover
Improve on-ball and off-ball defensive positioning, including extending to the ball carrier and recovering to the hole. Start as a modified 2v2. Two offensive players pass back and forth, forcing defenders to adjust. When your man has the ball, extend and break down with a bottom-hand check. When your man passes, drop step toward the ball, stick up in the passing lane, and recover to help position in the hole. Maintain the man-you-ball triangle when off-ball. Variation: Progress to 3v3 or 4v4 as technique improves.
Funnel
Practice defensive positioning and holds when playing a ball carrier from up top, directing them down the alley. Defensive middies and dummy offensive middies line up outside the restraining line. On the whistle, the ball carrier drives toward the goal. The defender turns his hips, points feet to the sideline, and takes away the middle. Establish contact with a top-hand hold — top hand on the ball carrier's lead shoulder, bottom hand on lead hip, gloves only (no stick contact). If the dodger rolls back, maintain contact and stay topside, driving them down the alley into the slide.
50 Yard Fight
Build 1v1 skills in a confined space with continuous reps. Two lines of players on each side of the crease extending to midfield — one offense, one defense. The lines restrict the dodging area. Top offensive player steps out and goes 1v1. The defender works on turning and forcing side to side until the attack zone, then plays it out to a shot or turnover. Drill is rapid fire — next pair goes as soon as the previous pair reaches the box. Variation: Change starting locations.
4-Points 1v1
Build 1v1 offensive and defensive skills from multiple starting points around the attack zone. Set up 4 cones around the attack box — one at X, one at the point, and two out wide. Both offensive and defensive lines at each cone. Coach starts each rep by throwing or rolling a ball to the offensive player. The attacker gathers and goes 1v1. Give each rep 4-5 seconds before blowing a double whistle to end. Rotate through each cone. Variation: Roll the ball to start with a ground ball. Add a goalie for live shots.
Inside 1v1
Develop 1v1 skills on both offense and defense around the critical scoring area. Set up 4 cones around the attack box — one at X, one at the point, and two out wide. Offensive lines at each cone above GLE, one defensive line at X. Mark the "Critical Scoring Area" with 4 cones (5 yards off crease at GLE, extending 5-10 yards upfield). Coach starts each rep by throwing or rolling a ball to an offensive player. Offense works to beat the defender into the scoring area. Defense works proper positioning to force low-percentage shots. Variation: Roll the ball to start with a ground ball pickup.