katierowan_tinted_website_photo.jpg

KATIE ROWAN 

PRO LACROSSE CAMP 

CURRICULUM

Camp Curriculum

Individual Skills

 

OFFENSE: 

Day #1

Stick skills:  Players are taught to pass and catch with both hands on the run at full speed while under pressure. Players will learn a 20-minute wall-ball work out and receive a magnet of the workout for the refrigerator to assist with memorization and a reminder to strive to do the workout every day.  

 

Stick protection: Players are taught how to effectively use stick protection techniques, such as changing speed, changing planes and cradle tempo, correct body and stick positions necessary to maintain possession and handle the ball under pressure. 

 

Draws:  Center's options- push, pull, draw to self, placing with a selected teammate/or location.

On the circle players- positioning, box out, outlet options, getting up field, marking up.
Restraining line players- drop back/cross over, marking up, goal side, safety, options.

Free Position Shooting: Free shot after a penalty.

 

Day #2

Shooting:  We teach the mechanics necessary to increase speed and accuracy on outside shots, on-the-run shots and inside shots. 

 

Outside shots: Concentration is on increasing velocity through proper mechanics in hand position, arm extension, shoulder rotation, putting legs into the shot and following through with the wrists.

 

On-the-run shots: In addition to the mechanics taught with outside shots, the concentration is on footwork during and after the shot. 

 

Inside shots: We teach "The 5 P's" of inside shooting.  Position (on the field and of stick head to increase angle), Placement (of shot), Protection (stick protection), Patience and (how to) Practice. We cover stick fakes and head and shoulder fakes. 

Advanced inside shots: Quick stick, dink and dunk, behind the back and back hand

 

Day #3

Dodging:  Players work on perfecting 6 dodges during camp. When and where to execute the dodges most effectively on the field. Players are taught to not predetermine their dodges and instead execute the dodge that counters their defender's approach.

 

Dodges taught from behind the goal: inside roll dodge, rocker dodge 

Dodge taught from the wing: toe drag

Dodges taught from above the goal: face dodge, pump fake dodge, split dodge   

 

Draw and dump: "One more" pass after dodging past defender.                                       

 

DEFENSE: 

Day #1

Forcing opponents to their weak hand: One vs one defense. Footwork, body and stick position.

 

Day #2

Team defense (man-to-man defense with an adjacent slide):   Players are taught how to mark a player man-to-man while working to help their teammates and work as one unit to protect the goal.

 

Day #3

Checking (older groups), mirror stick (younger groups)

Covering cutters

 

GOALIES:

Goalies will spend 3 hours per day, 6 stations per day, in goalie specific stations. All goalie coaches have college goaltending playing or coaching experience.

 

Goalies will work on the following skill sets in camp:
Proper warm up
Stance and positioning
Shot stopping: Close, mid-range, outside
Rebounds
Clearing and outlet passes
Understanding team defense and communication
Being a vocal leader
Mental aspects of the game

 

Team Concepts and Lacrosse IQ

All team concepts taught are universal to the sport of lacrosse for any team at any level. 

 

Day #1

Locking off on the ride: Face-guarding and denying the pass versus defending your goal.

Day #2

Transition Offense:  Fast breaks

Transition Defense:  Defending the fast break

Day #3

Off-ball movement:  Back door cuts

 

 

Skill Competitions for Prizes

Day #1

Draw control tournament

Day #2

Fastest shot with radar gun

Day #3

One vs. one tournament