Level 2 Online Course

Transcription

1 Level 2 Online Course One for all. Skill School Lesson 2: Throwing US Lacrosse

2 Lesson 2: Throwing Introduction Level 1 emphasized coaching the proper mechanics of a good overhand throw or pass. In this lesson, the focus is on increasing the velocity of players throws, throwing on the run, and hitting a moving target by throwing leading passes. Teaching the Skill Increasing the Velocity and Distance of an Overhand Throw : Players at this level should work on increasing the velocity and distance of their throw with either hand on top while running at full speed. To start working on this skill, coaches can use the following progression: With their dominant hand at the top of the stick, have pairs players place their non-dominant hand on the bottom of the stick. Their non-dominant side shoulders should still be pointing towards each other. Players should now be 12 to 15 yards apart. As players get further apart, they will have to become comfortable with starting the throw further behind their ear in what can be called the the 2:00 position). Think of a player's helmet as the 12:00 position, his feet at 6:00. Ideally a long pass should start with the head of the stick back at the 2:00 position (3:00 being parallel to the ground). The top hand pushes the stick forward as the bottom hand pulls the butt of the Stick towards the stick-side hip. Switch hands. As the stick moves forward from the 2:00 position to the 12:00 position, it starts its acceleration phase where most of the velocity is gained an controlled. Explaining this to players helps them understand good mechanics and helps to avoid "pushing" the ball. The final boost of power in any throw is accomplished with a wrist snap as the head of the Stick finishes its acceleration phase. Throwing Leading Passes: Throwing On the Run: All throws at this level should be executed at full speed and on the run. Players must become proficient at being able to throw while running at a constant speed. While on the run, players will need to focus on rotating their upper body so that their up-field shoulder is pointing towards the intended target. It is important that players are able to accomplish the throw without slowing down. Emphasize throwing on the run with their dominant and non-dominant hand on top. Finally, players at this level are able to start throwing leading passes, so that the ball is thrown to where the receiver will be when he receives it, not directly at the player himself. The ultimate objective is that all players be able to throw and receive the ball without losing stride. Timing of leading passes and hitting a moving target takes practice.

3 Error Detection and Correction Error: As players to gain more velocity on the throw, there is a tendency, at the beginning of the throw to drop the head of the stick below a position parallel to the ground Correction: Have players work on the 2:00 starting position Error: No wrist snap Correction: Thumb up on the shaft: Players at this level should work on positioning their top hand thumb pointing UP on the side of the shaft. Wrapping your top-hand thumb over the shaft encourages too tight of a grip, and does not allow any wrist snap towards the end of the throw. Error: Lobby passes that are easily interceptable Correction: Have player visualize making their passes On A Rope : A well executed throw which enables the ball to travel on a straight line or A Rope from one player to another. Throwing on a rope moves the ball more quickly and lessens the likelihood of an interception. This way they can self-correct Error: The stick is held inside the player s fist. Correction: Thumb up the shaft, have players work on proper hand positioning again. Have the player place the Stick at his feet, face down on ground in front of him, butt of the Stick at his toe. Place ONE HAND on top of the Stick, just below the plastic. The palm of the hand should be open and placed on the Stick in such a manner that the Stick comes in contact with the fingertips, not the palm. Close the hand such that the thumb is on the side of the shaft, facing the plastic. Pick the Stick up. The hand is now in the proper position. Error: Players are standing square to each other. (This is not an athletic position and will ADD a step or a mechanic to being able to do anything with the ball) Correction: Move players so they are perpendicular to the line of the throw. Error: Pushing the ball Correction: Make sure the top hand grip has the stick in the fingertips, thumb up the shaft, not a fist. Error: Top elbow pinned or near side of torso Correction: Practice throwing with top-hand only Long Stick: Throwing Use a stick with less whip. Defensemen are generally making longer passes up field and cross field. Get your arms away from your body and use the length as leverage to throw/shoot farther and harder. 3

4 Star Drill Objective: To improve stickwork, ballhandling, passing, catching, and scooping in a fast-paced, high-repetition manner. Suggested space needed/equipment: Balls Cones Players needed: All team players can participate in this drill simultaneously, but it works best if there are no more than three players in each line at a time. Description of Drill-Execution: Lay out five cones approximately yards apart in the shape of a 5-pointed star, and put a line of players behind each cone. On a coach s whistle, one player picks up a ball and runs towards the second line on his left (i.e., not immediately to his left, but the next one after that). He then throws the ball to the first player in that line and follows his pass to the end of that line. This second player, who received the pass, then turns towards the second line on his left and throws the ball to the first player in that line. As this pattern continues, the flight of the ball creates the shape of a star. Players who are in line are responsible for backing up their teammates by tracking down any errant passes. Drill diagram: X 1 X 3 X 4 X 5 X 2 Skills practiced: Throwing Catching Cradling Moving towards the ball to receive it Communication Variations/Progression/Increased difficulty (As your players improve their skills incorporate the following ): This drill can and should be practiced with both hands (when throwing and catching with the left hand, players should turn towards the second line on their right). This drill can be practiced with groundballs instead of passes, or in a catch it, roll it; scoop it, throw it manner. To increase the difficulty, add a second ball. Goalie involvement: None Related drills: Four-corner Passing 3-Man, 2-Ball Meatloaf Drill Watermelon Drill Give N Go

5 Four-Corner Passing Objective: To improve fundamental stick skills and to reinforce fundamental offensive principles. Suggested space needed/equipment: Balls Cones Players needed: All team players can participate in this drill simultaneously, but it works best if there are no more than three players in each line. Description of Drill-Execution: Lay four cones approximately yards apart in the shape of a square, and put a line of players behind each one. On a coach s whistle, the players will begin to work the ball around the perimeter of this square in one of the following manners. In both cases, players follow their pass and run to the end of the line to which they threw the ball: 1) Same hand all players will have their sticks in the same hand. The player who starts with the ball will run towards the line immediately to his left (if the drill is right-handed) and throw the ball to the first person in that line. This second player comes to meet the ball, and then curl towards the line immediately to his left before throwing the ball to the first person in that line. 2) Switch hands all players must keep their sticks on the outside (i.e., away from the center of the square) as they pass the ball around the perimeter. The first person in line heads towards the line immediately to his left with his stick in his left hand. The first player in that line makes a V-cut to the outside, and receives a pass in his right hand. He then curls away from the inside of the square (i.e., away from pressure, where a defender would be), switches hands, and makes a left-handed pass to the first person in the next line. Drill diagram: X 1 X 2 X 3 Skills practiced: Throwing Catching Changing hands Moving to the ball V-cutting Variations/Progression/Increased difficulty (As your players improve their skills incorporate the following ): This drill can and should be practiced with both hands and in both directions. For variety, it can also be practiced with groundballs instead of passes, or in a catch it, roll it; scoop it, throw it manner. To increase the difficulty, add a dummy defender inside of each cone to apply token pressure to players as they transfer the ball around the perimeter. Goalie involvement: None Related drills: Star Drill 3-Man, 2-Ball Meatloaf Drill X 4 Watermelon Drill Give N Go 5

6 Three-Man, Two-Ball Objective: To get lots of repetitions on basic stickhandling skills. Suggested space needed/equipment: Balls Players needed: All team players can participate in this drill simultaneously, but must be divided into groups of three. Description of Drill-Execution: Align each group so that one player starts on the restraining line, the second player starts on the end line, and the third player starts in between the two. Each of the two end players should have a ball. On a coach s whistle, the middle player cuts towards the end line and receives a pass from the player stationed there. He quickly passes the ball back to the player on the end line and curls towards the player at the restraining line. Again, he receives a pass, returns the ball, and curls towards the other end player. If his cuts are sharp and the passes are crisp, the middle should effectively be running in a circle. After 30 seconds, rotate the players into different positions. Drill diagram: X 1 X 2 X 3 Skills practiced: Throwing Catching Cutting to the ball Conditioning Variations/Progression/Increased difficulty (As your players improve their skills incorporate the following ): This drill can and should be practiced using both hands. For variety, it can be practiced using groundballs instead of passes, or in a catch it, roll it; scoop it, throw it manner. To increase the difficulty, challenge players to continue for 45 or 60 seconds. Or, add a second middle player so that it becomes 4-man, 2-ball. This increases the speed of the drill, the work load of the end players, and the number of touches all players get. Goalie involvement: None Related drills: Star Drill Four-corner Passing Meatloaf Drill Watermelon Drill 6

7 One for all.