Lacrosse drills for checking are designed to improve your form and technique. There are different types of checking found in lacrosse. Poke checking, cross-checking and basic checking are the most common forms. While the check is a useful tool during games, if it is executed incorrectly, it can result in a penalty.
Poke Check
The poke check drill is designed to help you defend against attackers from several feet away. Stand five to 10 feet away from an attacker. While in a defensive stance, wait for your coach's whistle. On his whistle, run at the attacker while the attacker tries to evade you. As he does so, aim the head of the stick at his stick, poking the stick in an effort to hit the ball out of the head of his stick. Continue to poke check until he passes you.
Cross-Check
Cross-check drills help you physically alter the position of the offensive player you are defending. Wait for an attacker to run at you. Once he runs into your line of vision, run at him full speed with your stick at a 45-degree angle. Once you are within a foot of the attacker, extend your stick out directly at his stick. If you have hit him correctly, the ball should pop out of the top of his stick. Repeat the drill until fatigued.
Hand Check
Hand checks are a useful way to stay close to an attacker while on defense. Have an attacker line up in front of you. On your coach's whistle, have the attacker run a pattern in an effort to get away from you. Once he makes a turn, follow his movements, placing one hand on his waist to make sure he does not get farther than arm's length from you. Continue to hand check until the play is completed.
Hip Check
Hip checks are a way to fight for positioning near the goal during a game. Have your team line up in a regular formation with a full defense on the field. Have an attacker move toward the goal with the ball. As he moves, run down near the goal, angling for position by checking your opponent with your hip. If you do this correctly, you should be pushing the defender away from your body, shielding your front side from him. Catch the ball from your teammate and repeat.
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