5 Defensive Lacrosse Drills (And 4 Tips) to Dominate on the Field

Having a good defensive group on a lacrosse team is just as effective as having a good offense. In some cases, being good on defense is more important because it doesn’t matter how many goals your squad scores in a given game – if you can’t stop your opponent from also finding the back of the net, it’ll be awfully hard to walk away with a victory. There’s also a certain kind of confidence an opposing attacker displays when it’s known by everyone that they can blow by a defender and score at their own will.

To be a successful lacrosse player, you need to master the fundamentals, including defense. It may not be as flashy as scoring goals, but don’t overlook the importance of having skilled defensive technique. Defensive play is one of the most important areas for lacrosse players – regardless of age or skill levels.

Learning how to shut down opponents on offense and protecting your goal will not only put your squad in a better position to win games consistently, but it’ll also take some pressure off your goalie, which is a tough job to have. This is why our coaches and camp directors specifically focus on team and individual defense throughout our GameBreaker Lacrosse Camps.

4 Defensive Tips to Keep in Mind

Before stepping onto the field, here are four fundamentals every defender should have in their toolkit.

Work on Having Quick Feet

Having a quick first step and being fast on the lacrosse field are a couple of characteristics that all lacrosse defensemen need to be successful. It’s also crucial to have the reaction time necessary to stay with an opposing offensive player since you don’t know exactly what kind of move they’ll be making with or without the ball.

It’s imperative to have both your brain and your feet moving at the same speed to keep up with others and prevent goals from being scored. Positioning your body correctly sets you up for success, and having everything working in concert with one another is key.

Always Be Improving Your Stick Skills

It’s known that attackers need to have elite stick skills to play lacrosse at a highly competitive level, but that doesn’t mean defensemen don’t also need to have above-average stick skills. If you’re facing an opponent who is very good at handling their lacrosse stick, having your own level of ability can help you not only understand what they’re doing as they head down the field, but it may even help you anticipate their next move.

Keep That Stick on the Attacker

So you have above-average stick skills as a defender, but how exactly should you be using it? Really good defenders make it a habit of keeping their sticks on opposing attackers. This is done because there is less room to make a play or make a move themselves. Most importantly, it’s just annoying, which is probably the highest compliment any defender can get from an opponent.

Never Cross Your Feet

Crossing your feet while trying to track an opposing attacker can leave you in a vulnerable position on the lacrosse field, and that’s the last thing you want to do. To move all over the field, it’s better to use those quick feet and shuffle back and forth, up and down to stay with your opponent. This will allow your body to remain better positioned to handle whatever comes your way.

5 Defensive Lacrosse Drills

Like in all sports, learning and becoming good at defensive lacrosse drills requires practice, clear instruction, and game-like situations where players can hone their skills. When you have a team full of players who know how to play strong defense in lacrosse, success follows. You can even team up and train with other players at a lacrosse camp focused on defensive drills. Practice with other elite players and coaches to develop a solid lacrosse defense workout routine, and always be receptive to tips and constructive feedback.

Drill 1: Approaching the Ball Carrier – Zig Zag Drill

Countless times in every lacrosse game, a defender must close down an opponent with the ball. Knowing which angles to take will make all the difference. The defender’s positioning often determines whether they can prevent the offensive player from making a play.

The zig-zag drill helps a player learn more about body position on defense and how to approach the ball carrier and force them to move in the direction you want them to go, whether it’s down the alley, forcing them into a double team, or playing to their weak hand.

Place 7 or 8 cones in a zig-zag pattern. Players start at the bottom corner, lacrosse sticks upright, and begin moving backward using wide lateral movements while keeping their body facing forward. At each cone, the player changes direction, keeping their stick in line with the direction they are moving. The drill can be done alone or in a group.

Drill 2: Transition Defense

Zone defenses are critical to master for any defenseman. One of the best zone lacrosse defense drills to practice is the transition defense. The purpose is to train defenders on how to recover quickly and position themselves well ahead of attackers. A transition defense will help you beat attackers to the hole and stop them from getting off a shot.

Place four cones above the attacking area, two each for offense and defense. Place two more cones on the side of the field, one each for offense and defense.

Two attackers with the ball run to the zone. Four defenders race out to slow the attack, with two defenders preventing the attackers from setting up a fast break. The other two establish themselves in the middle to interrupt passing lanes or a fast break. The idea is for the defenders to staunchly protect their zone and slow down the offense enough to allow help from the midfield.

This lacrosse drill creates solid defensive positioning, teaches lacrosse defense strategy, and improves defenders’ agility and conditioning.

Drill 3: Oklahoma

Preventing a fast break is an important skill for any defensive player to learn. In this on-ball defense drill, defenders line up at the 5 and 5 mark. Offensive players are placed ten yards in front of the defenders.

The drill begins when the offensive player carries the ball towards the defense. One at a time, defensive players try to prevent the threat by taking away the sweep. Defenders should lead with their weak foot and stick placed upfield. This approach cuts off the sweep and allows the defender to control the action. If the offensive player goes inside, the defender should down step and continue to defend closely.

Drill 4: Hand Speed and Checking

This partner drill is good for conditioning and teaching the fine-motor defensive skills necessary for success in lacrosse.

Pair up a defender with a teammate who will stand in front of them with gloves on and their arms extended out straight. The defender forms an “M,” beginning by placing their stick on top of one of the teammate’s gloves, making a mark in between the gloves, and then moving over the other glove. After a set of “M” moves, have the defender trace a “W” moving underneath the teammate’s gloves. Finally, have the defender make a “figure 8” around the teammate’s gloves in both directions by moving around one glove, downward between the gloves, and then upwards.

This drill should have a time limit on it. Depending on the fitness level, go for 30 seconds each, then switch. This drill is a great way to build muscle and defensive hand-eye coordination.

Drill 5: Stir the Pot

This simple drill starts with a defender picking up the ball and keeping their stick close to the ground. All you have to do is pick up the ball and rotate the stick while doing a toe drag. The drill creates soft hands and helps players turn their wrists over while retaining possession.

Ready to take your lax game to the next level this summer? Find a GameBreaker Lacrosse Camp near you and register today!