Equipment Needed
- Sticks
- Cones
Mark the footwork pattern
A set of cones makes it easy to lay out a consistent defensive footwork pattern for every rep.
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- Partners face each other; one moves side to side, the other mirrors defensively without a ball involved yet.
- Mark a boundary with cones to keep the movement contained.
Instructions
- The offensive player shuffles side to side and changes speed unpredictably within the marked area.
- The defender mirrors the movement, staying low with a wide base and the stick ready.
- Defenders should shuffle their feet rather than crossing them, staying square to the attacker.
- Switch roles after 20–30 seconds so both players practice the defensive footwork.
Coaching Points
- Crossing the feet, even briefly, is the moment a good attacker will burst past a defender — emphasize the shuffle step constantly.
- Stay low with the stick active and ready, not just following with the feet alone.
- Keep a consistent gap distance — too close invites a blow-by, too far allows an easy pass or shot.
- This footwork pattern applies to every defensive situation in lacrosse — it's worth isolating and repeating on its own.
Variation
Add a ball and stick for the offensive player once footwork is solid, or add a small goal for the attacker to work toward.