Performance Plans

What is a Performance Plan?

As both a player and a coach I've heard the phrase, "Be sure to work on your skills outside of practice" more times then I can count. For coaches, there is so much going on during a team practice that it's hard to get skill work in, but it's hard to get systems in place if the players haven't developed their skills. This is a scenario that plays out across the country in our sport, at all levels. The Performance Plan is an individual lesson geared to helping you learn, develop or fine-tune a lacrosse skill on your own time. Whether you're just starting or you've been playing for ten years, I encourage you to look at all three areas: Beginner, Intermediate and Advanced. I've had the great privilege of being a part of this game for nearly 30 years and as I designed these plans I found that going through the most basic lesson was a good way of sharpening my skills.

I hope these Performance Plans help you raise the level of your play, which will help you enjoy the game more. I will be adding new lessons frequently, so sign up for our newsletter to stay informed on when new plans arrive. Also, custom plans and video analysis are available if you are looking for a more personal fine tuning. Lastly, if you have questions please contact us. My goal is to help you reach yours!

Performance Plan Collections

 BEGINNER                   INTERMEDIATE                ADVANCED

SAMPLE PERFORMANCE PLAN

Learning the proper mechanics to pick up a ground ball will help you grow into a great lacrosse player. As many coaches will tell you, “Ground Balls Win Games.” The team who controls the ball wins the game, but in order to control the ball you have to be able to get it off the ground. It all starts with a few simple moves that you can build on the better you get.

First, stand tall with the stick in your right hand.

Second, step into a lunge position with your front foot (right foot) planted a few inches to the right of the ball.

Third, make sure your stick gets parallel to the ground prior to scoping the ball; this will ensure that you are getting down low enough, which will help you to avoid going over the ball or getting stuck behind the ball.

Fourth, scoop the ball with the head of your stick. Think about sliding the stick under the ball, so the ball transfers from resting on the ground to resting in the pocket of your stick.

Fifth, bring the stick up to your face so that you are standing tall again and looking directly at the ball.

Sixth, cradle the ball in your pocket by moving the stick from one shoulder to the other while keeping the stick slightly angled away from your body.

 Warm-up
Jog for 2 minutes
10 x Lunges 10 x Butt Kickers
10 x Knee Highs 10 x Air Squats
10 x Toy Soldiers
For a detailed description on how to perform these exercises, visit the Learn the Game page on our website.

Drill # 1
Place 4 balls in a straight line with two feet between each ball.
Perform a practice lunge to make sure you are the correct distance from the ball.
When you are ready, stand tall, step into your lunge, scoop the ball, stand up and
cradle. Repeat this for all four balls.
When you have finished, lay the balls back out, switch hands and repeat the drill.

Drill # 2

Let’s get mobile!
You will only need one ball for this drill.
Roll the ball out for yourself, jog over to the ball and pick it up using the good mechanics you practiced
in the previous drill.
For now, it is okay for you to slow your pace as you preform your lunge to pick up the ground ball.

As you get better, you will want to make the lunge and pick up one fluid motion, but we can practice
that later.
Have Fun!

Cool Down
Hold all stretches for 30 seconds on each side
Triceps
Shoulders
Quad
Hamstring
Back

For a detailed description on how to perform these exercises, visit the Learn the Game page on our website.

Legal Disclaimer

When practicing anything you find on this performance plan, website or it’s social affiliates, take the necessary safety precautions. Lacrosse is a dangerous sport and should be practiced and played using the appropriate gear at all times, even if said gear is not mentioned or visually represented in the drills on this website or it’s affiliated social outlets. Readers and viewers of the material, provided by Pensive Lacrosse, that practice and/ or emulate the information provided, do so at their own risk of injury.