The Rohrbach Report: Season 2 - Fall Ball Focus
The fall is quickly turning to winter in upstate New York at St. Lawrence University. We just finished fall ball with a passionate new assistant coach and a lot of talent in the freshman class.
In the off-season it is important to have fun and to try new things. Our coach loves players who participate in multiple sports because of their varied focuses. So remember to play soccer, football, and even cross-country.
I have been playing intramural hockey, soccer, and flag football just to have fun and keep my legs moving.
Although it is important to play other sports you can’t let the cobwebs build up on your stick. I have just started a new wall ball drill that many of you might be familiar with because of the recent influx of Hopkins players to the Evergreen State (Koesterer & Rabil).
Every time I go out to practice I have a specific goal in mind, to build strength in my wrist, to improve speed, to improve accuracy, or to increase my comfort. I then make it a game to challenge myself and keep it interesting. I try to complete the entire cycle without dropping the ball and if I do than I start over, from the beginning. When just starting the drill, give yourself 5 drops before you start over. Then reduce the number to zero. Every thing you do must be done with both hands.
20 Right and Left overhand
20 R & L Side Arm - Don’t start throwing side arms in practice, all coaches love overhand, but it is good to be comfortable with your stick.
20 R & L Underhand - Really focus on a true underhand not three quarters under hand. I spent about an hour just focusing on copying every aspect of my right hand into my lefty. Stand in front of a mirror to help with this one if you are having trouble.
20 R & L Top Hand Only - Focus on how far you pull your stick back in order to adjust the release point. I do this part two different ways first I focus on isolating my wrist and getting that snap the other is to get my whole arm and body into a hard shot with one hand (the second is better against a fence than a wall).
20 R & L Bottom Hand Only - Do your normal overhand pass but remove your top hand. Again focus on isolation or strength.
20 R & L BTB - Most people think the behind the back is flashy and over the top, but it really does have a place in the game of lacrosse in specific situations. Talk to your coach about the behind the back, they will know if you are ready for this step.
Next I do something fun and different, anything from hitting the crossbar as many times in a row, around the worlds, or between the legs. The idea is to have fun and have the stick in your hands as much as possible.
This wall ball drill should take 15 to 20 min but really pays off in the long run.
Shooting:
One of the biggest misconceptions or mistakes I see (and do) is to grab a bucket of balls and set up the perfect ten yard shot for a time and room righty rip. Instead it is important to focus on more realistic in-game shots, the low angle shots, and the question mark at the island (7 yards by 7 yards away from the pipe). Every time I shoot I try to force myself to shoot 2 or 3 off hand shots to every 1 strong hand shot so that I become not only comfortable, but confident in my offhand.
If you don’t have a goal, don’t use it as an excuse. One of the best purchases I have ever made to help my game was a simple “no bounce lacrosse ball.” It is made by Warrior and is around 4 dollars but it is well worth it. I use it when I am focusing on improving the strength of my shot or when I am making large adjustments to my shot. In any case one can shoot for hours without having to chase a regular ball.
This video is to show you that it is important to keep having fun, being creative, and trying new things.
http://www.youtube.com/watch?v=rwWWdmn6LWw
It’s always helpful to watch great plays do their thing. Lets see if we can get some more Washington rep in next year’s version.
http://www.youtube.com/watch?v=DczVvIpmtDc&feature=related
Untill next time,
- CR5
