1. Roles and Goals
The lacrosse defensemen are responsible for ensuring the ball does not get to the goalie. There are three defensemen on the field at one time. They are responsible for using their stick and body to check the other players and get the ball. Restricted to the defensive side of the field, strong players in this role are critical to the success of any team.
2. Having the Right Equipment
Defensive players use long poles or sticks, which are 6 feet in length in men's lacrosse. All lacrosse players must wear helmets with face masks, gloves, and shoulder, elbow and rib pads. Athletic supports and cups are required for all players.
3. Get Skills
A defenseman in Lacrosse must be quick on his feet, able to think and act under pressure and a good communicator. Footwork is critical in lacrosse, since the purpose of the defensive position in lacrosse is to counter the attack men, usually one-on-one. Develop good footwork through regular practice and training exercises. Improve your cardio fitness to develop the endurance required by working out three times a week for at least 30 minutes using a treadmill, elliptical trainer or stationary bike.
4. Wear 'em Down
A lacrosse defender's role is to use their stick and agility to bother the attack man that has the ball, until the attack man loses it out of distraction (not due to a foul or intentional hit). Defending the goal requires a combination of precision, skill and aggression. A good strategy is to keep penalties to a minimum by aiming to wear down the opportunity until they give you an opportunity to take the ball. This requires patience and persistence.
5. Size Matters
While size is a favorite quality to look for in a defenseman, agility is much more valuable. A large player may intimidate, but this is not effective if they don't follow through with smart footwork, good playing skills and ability to maximize on every opportunity. Quality stick work is critical. The ability to quickly and accurately catch and throw the ball is absolutely mandatory in this role. Getting the ball from the opponent is only one part of the strategy. Moving the ball up to the middlemen and providing the opportunity for scoring is much more important. The ability to see your place within the team makes for better participation and a higher quality of play.
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