Achieving success at the state level requires more than talent; it demands preparation, discipline, and a strategic approach. This 8-week pre-season guide for a high school girls' lacrosse team is designed to build the foundation, skills, team cohesion, and mental toughness necessary to bring home the championship. Follow this week-by-week roadmap to ensure your team is at peak performance when it matters most.
Weeks 1-2: Building the Foundation
Focus Areas:
Conditioning for Endurance
Winning states means being able to perform consistently through every quarter of the game. Start the pre-season with daily endurance training to build aerobic capacity. Include long runs, circuit training, and interval sprints. Time your runs and aim for steady improvement to track progress.
Agility Training
Speed and quick changes in direction are essential in lacrosse. Incorporate ladder drills, cone drills, and reaction exercises. These drills not only build speed but enhance players’ ability to outmaneuver opponents.
Stick Work & Ball Handling
Precision in passing and shooting separates good teams from great ones. Dedicate practice time to stick skills like cradling, ground ball pickups, passing, and shooting. Set up one-on-one and small-group drills to maximize repetition.
Introduce Basic Strategies
Begin instilling understanding of defensive and offensive positioning. Use guided walkthroughs to ensure players grasp their roles on the field. Diagrams and on-field demonstrations can reinforce concepts.
Success Metrics:
- Improved sprint times and stamina during timed drills.
- Increased accuracy in passing and shooting drills.
- Players demonstrating understanding of positioning in small-group practices.
Weeks 3-4: Strengthening Skills and Increasing Intensity
Focus Areas:
Bi-Daily Practices
With the foundation set, increase intensity with two-a-day practices. Use morning sessions for strength training, targeting key muscle groups like legs, core, and shoulders. Afternoon sessions focus on skill refinement and scrimmages.
Refine Stick Work
Progress to more advanced drills, incorporating pressure situations and dynamic movement. Add competitive elements, like timed follow-through shots and precision passing under increased defensive pressure.
Offensive and Defensive Strategies
Build on the basics introduced earlier, now focusing on executing plays and strategies effectively in scrimmages. Create drills to emphasize clearing the ball quickly, setting up scoring opportunities, and closing defensive gaps.
Team Communication
Encourage constant talk on the field. Run exercises like “silent plays” or “leaders’ drills,” where only one player directs movement, to highlight the importance of clear communication.
Success Metrics:
- Growth in individual strength and confidence during strength tests.
- Greater success in breaking defensive formations and executing offensive plays during scrimmages.
- Improved cohesion and communication during team exercises.
Weeks 5-6: Focused Improvement through Feedback
Focus Areas:
Video Analysis
Review recordings from scrimmages to identify areas for growth. Focus on both individual and team performance. Are players staying in proper defensive positioning? Are offensive plays being executed cleanly and with precision?
Target Weak Spots
Adjust drills to focus on weaknesses identified in video reviews. For instance, if transitions between offense and defense are slow, structure drills to emphasize quick turnovers.
Conditioning for Performance
Continue to track endurance and strength, but now incorporate game-like conditioning—such as full-field sprints and short bursts of high-intensity play.
Build Team Chemistry
Schedule team-building activities off the field. Whether it’s a movie night or a team dinner, building personal connections strengthens communication and fosters trust.
Success Metrics:
- Noticeable improvement in previously identified weaknesses during scrimmages.
- Video review shows better decision-making and tactical awareness.
- Timed drills show sustained improvement in performance metrics.
- Positive player feedback on team-building activities and chemistry.
Weeks 7-8: Fine-Tuning for Tournament Day
Focus Areas:
Game-Like Scenarios
Dedicate practices to simulating high-pressure situations. Create scenarios with specific time restraints and scores, teaching the players to stay composed under pressure.
Quick Decision-Making
Run drills like rapid-fire passing and timed goal-scoring exercises to encourage split-second decision-making that’s critical in a high-stakes game.
Mental Toughness Training
Integrate exercises like visualization techniques, mindfulness, and motivational talks. State tournaments are as much a mental challenge as they are physical, and building players’ confidence and focus is essential.
Rest and Recovery
Peak performance requires players to be fresh and healthy. Reduce training frequency while keeping sessions intense. Focus on stretching, hydration, and proper nutrition to avoid burnout or injury.
Success Metrics:
- Players demonstrate control and clarity in simulated high-pressure scrimmages.
- Confidence and mental resilience assessed through one-on-one check-ins with the coaching team.
- Players feel rested, strong, and excited entering the tournament.
Key Skills to Focus on Throughout the Pre-Season
1. Stick Work
Ball handling determines possession and scoring opportunities—double down on accurate passing and cradling drills.
2. Offensive Strategies
Create effective plays that leverage the strengths of your team’s attackers and midfielders.
3. Defensive Footwork and Positioning
Train defenders to protect the goal effectively and intercept plays.
4. Agility and Foot Speed
Outmaneuvering opponents is crucial; keep focusing on agility drills throughout.
5. Endurance
Consistent energy from the first minute through the last is non-negotiable.
6. Communication
Build a team dynamic where players trust and communicate seamlessly.
7. Mental Toughness
Prepare your team to handle tournament pressure through mindset exercises and fostering self-confidence.
Tracking Progress and Measuring Success
To ensure progression and keep the team motivated, maintain consistent monitoring:
- Track physical improvements, such as sprint times and endurance metrics.
- Use video analysis for measurable progress in specific techniques and strategies.
- Conduct skill assessments to evaluate individual and team development.
- Log feedback from players and coaches after each week, adjusting practices to address concerns and celebrate wins.
Finally, ensure the health of your players is always prioritized. Rest, recovery, and injury prevention are vital for long-term success.
Wrapping Up
A state-winning lacrosse team isn’t built overnight—it requires strategy, dedication, and the commitment of every player and coach. By following this detailed 8-week plan, your team will enter the tournament as a united, skilled, and mentally strong force ready to compete at the highest level.
Want even more tailored tools or training resources to refine your team’s pre-season prep? Reach out to D1 Naples for your Success and Victory Plan!