Women's lacrosse is a dynamic and exciting sport that involves elements of speed, skill, and teamwork. Although offense receives much attention, defense is equal if not more important for success on the field by transitioning the game from defense to offense seamlessly. This guide will take you through the fundamental principles of positioning, stickwork, communication, and teamwork. By the end, you will have a solid foundation to become an effective and reliable defender, capable of contributing your team's success on the lacrosse field focusing on the knowledge and techniques you need to excel for defence in women's lacrosse.
Steps
Method 1
Method 1 of 4:
Practice a Good Defensive Stance
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1Set your feet slightly wider than shoulder-width apart.
- Point your feet towards the opposing opponent. This stance will give you an easy sense of range and motion as well as a good center of gravity and strong base.
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2Put weight on the tips of your toes. Shift your weight into the balls of your feet with your knees bent. Bend your knees so you are in a squat position but not too low that you will fall over.
- Keeping your weight low and on the balls of your feet will help you move quicker and react to the opposing players movements faster.
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3Place one hand near the bottom of the stick and the other at the halfway point of the shaft. The shaft is also known as the long pole on the stick that connects from the bottom to the head of the stick where the basket sits. This is a good rule of thumb when positioning your hands on the stick, although change as necessary to what feels most comfortable.
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4Keep your stick in between horizontal and vertical position. You want your stick on a diagonal angle for legal reasons. If the placement of your stick is completely vertical or completely horizontal, you will get called out by the refs.Advertisement
Method 2
Method 2 of 4:
Defending the Opposing Player
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1Communicate and acknowledge the opposing player. There are many different approaches when setting up on defense during a game, but in general, the nearest defender to the player with the ball must step forward and make an attempt to stop the offender from getting closer to the net.
- Communication is key when you are on defense. Tell your teammates if you have the player with the ball, or you are near the player with the ball by saying the terms “Got ball,” or “Got your help.” This will settle any confusion.
- If you have two players, say, “I got two” so another defender can slide over and take an offender. Generally, there should always be one defender on every offender.
- Be sure to mark up with other players to avoid any open passes between the offenders.
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2Pressure the player with the ball instantly. If you see the player with the ball with no defender on them, run up to them immediately and pressure the ball. The biggest threat to an offender is when someone is on them, potentially making a mistake by dropping the ball or making a poor pass.
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3Angle your body to force them towards the outside or sidelines. Slide the foot nearest to the sideline a few inches behind the other and angle your chest and body slightly in that direction.
- This angled stance well provides alignment that prevents the other player from rushing into the middle of the field towards the net.
- Angling your body also makes it more challenging for the offender with the ball to make a move, as they may feel trapped.
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4Maintain your defensive stance. It is important to stay low, allowing your feet to move fast and change direction.
- Instead of standing straight up when defending, stay low and shuffle your feet side to side, taking tiny steps.
- This position helps you maintain your balance and lets you react quickly to any movement of the opposing player.
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5Keep your eyes on the player's torso. Although it may feel normal to have your eye on the ball, it is important to watch their movement when facing a player with the ball. Looking any other way may distract you and allow the player to fake you out.
- Keeping your eyes on the players waist and shoulder region will be the first sign of any movement they make.
- It is extremely hard for an offensive player to fake you out with their mid-section which makes this an easy way to understand which way they will be moving.
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6Apply pressure on the hip of the other player. Stay body to body on the player and place your stick angled diagonally on their hip bone. Keeping your position, apply pressure onto their body forcing them to the outside.
- It is important to be sure you do not extend your arms into their body because that will be called a shove or a potential charge by the referees.
- Keep your arms bent, and apply that same pressure forcing them to the sidelines.
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7Communicate with your teammates constantly Talk to your teammates through the entire time you are defending the player with the ball, letting them know where you are and what is happening. Some phrases you can use to communicate on defense include:
- “Got ball” - use this phrase more than once. It not only allows you to communicate with other players but also makes the offender with the ball intimidated.
- “Help” - if the player gets past you then another teammate must step up.
- “Crash” - all defenders leave their player and run towards the player with the ball leading with their stick first. If you lead with your body first when a player is shooting, the shooting space will be called and the other team will get a free shot on net.
- The louder you are and the more communication you use, is a key for intimidation against the other player.
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Method 3
Method 3 of 4:
Getting the Ball
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1Check the ball handlers stick. If the offender's stick is below their waist you may take the top of your stick, also known as the head, and hit it against the head of their stick. This gives you a chance of the ball falling out of their stick.
- Make sure when you check, you check the corner of their stick head which gives the advantage of the ball rolling out of their stick.
- You can not check the shaft of their stick, as that is an illegal move.
- Wait for the perfect moment to check the player's stick. Do not try and check their stick unless you have an open and legal opportunity where you feel confident and ready.
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2Scoop the ball off the ground. If you complete the check and the ball is free, fight for it by positioning your body towards the ball and blocking off the other player from getting it.
- Stay in a low stance when scooping up the ball, keep your hips down.
- When the ball is in your position, bring it up and protect it by completing a cradling motion back and forth in front of your face and occasionally out to the side.
- Protect the ball at all costs as you drive it up in the midfield looking for a pass.
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Method 4
Method 4 of 4:
Building Strength and Practicing Good Defensive Skills
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1Strengthen your stance with leg focused exercises. If you find it challenging to hold a defense stance, try leg exercises such as wall sits or squats. Commit to working your legs 3-5 times a week to strengthen your stance.
- To do a wall sit, find a wall and spread your legs shoulder-width apart. Slide down the wall until your knees are at a 90 degree angle. Maintain this position as long as achievable and keep enhancing your time.
- To do a squat, stand up with your feet a little past shoulder-width apart and lower your body until your knees are at a 90 degree angle, keeping your chest and head up, pushing into your heels on the way up. Challenge yourself and enhance the number of reps per day. Imagine you are sitting on a box.
- These are simple exercises to enhance muscles in your legs.
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2Practice your defense with other teammates. Work to advance and perfect your defensive skills, getting in the correct stance, working on your footwork and speed. By dedicating your time to defensive skills, you can make improvements within games and excel in stopping the offender from getting a shot on net. Defense wins games.Advertisement
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Tips
- Practice, practice, practice!Thanks
- Stay low and always pressure the ball.Thanks
- Communication wins games, always be communicating with your teammates to make them aware of what is going on.Thanks
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Warnings
- Be aware of all rules when defending to be sure you are not making illegal plays or fouls.Thanks
- Be sure to not extend your arms into a player as this will get called as a shove.Thanks
- Lacrosse can get aggressive, be sure you have your goggles and mouthguard in.Thanks
- Avoid any stick motion by the opposing players face as this can cause injury.Thanks
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References
- https://stringerssociety.com/blog/lacrosse-defense-for-girls/
- https://www.dickssportinggoods.com/protips/sports-and-activities/lacrosse/how-to-play-on-ball-defense-in-womens-lacrosse
- https://www.tomsriverlacrosseclub.com/sixteen-lacrosse-defense-tips-to-shut-down-your-opponent/
- https://laxgoalierat.com/lacrosse-zone-defense/
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