Women's box lacrosse drills are designed to help improve your form and technique while on the lacrosse field. Unlike outdoor lacrosse, box lacrosse often takes place on a covered hockey rink. Due to the enclosed nature of the field, the region is referred to as a box because of its physical limitations and dimensions.
Goalie Shooting Drill
This drill is designed to improve your ability to block shots from a variety of different angles. Stand in front of the net in a basic defensive stance. Have drill partner stand 10 to 15 feet in front of you. Have the player fire a series of 10 shots at you, aiming high with each one of them. After 10 shots, have the shooter begin to aim lower and lower until she is bouncing shots at you. Repeat this until fatigued.
One on One
This drill is designed to improve individual offensive and defensive skills. Break the team up into two lines facing each other. Choose one line to be defense and the other to be offense. On a whistle, have the offensive player run from the top center of the box toward the goal in an effort to get an open shot. The defender should shuffle her feet, attempting to prevent a shot and steal the ball. Repeat the drill until everyone has had a turn.
Conditioning Drills
Conditioning drills are essential for players who are looking to improve their stamina on the field. Conditioning drills for female lacrosse players range from line sprints to laps around the field. Run in full lacrosse gear to increase resistance and improve your endurance. In addition to running drills, conditioning drills for lacrosse can also be performed in the weight room, using free weights, barbells and exercise machines. The type of conditioning drills you should perform depend on the position you are playing.
Long Pass Drills
Long pass drills are designed to improve your passing accuracy as well as your ability to throw long distances. Grab a partner and start by passing a ball back and forth at 15 feet apart. After two successful passes, take two steps back and pass the ball back and forth to each other. Continue to step back until you get out of a comfortable range. If one person is still in her throwing range while the other is not, the weaker player should bounce the ball on the ground to get it to the other player.
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