Improving Shot Accuracy and Execution

Duration: 90 minutes
Objective: Improve shot accuracy, the ability to take quick shots, and decision-making under pressure when finishing plays.

1. Warm-Up (10 minutes)
Description: Dynamic stretches and mobility exercises to prepare the legs and body, focusing on flexibility, agility, and the ability to move quickly for shooting.

Exercises:

• Dynamic Stretches: Leg and hip movements to improve flexibility and prepare muscles for quick shots.

• Agility Drill: Change of Direction Drill: Lateral movements and direction changes to activate the legs and prepare the body for the rapid movements needed to execute accurate shots.

Benefit: These exercises help players feel more agile and ready to move quickly and execute effective shots.

2. Technical Work (20 minutes)
Description: Exercises focused on improving shot accuracy from different angles, working on both shooting technique and the ability to finish plays.

Exercises:

• Drill 1: Question Mark Shooting Drill: Players practice dribbling and shooting through a change of direction and creating space from a defender. This drill helps improve the player's ability to create space and execute accurate shots after quick movements.

• Drill 2: 4 point shooting Drill: Players work on shooting from various points around the goal. This focuses on improving shot accuracy from different angles, which is crucial for finishing plays from any area of the field.

Benefit: These exercises help players improve their ability to execute precise and effective shots from different positions and while in motion, which is essential in real game situations.

3. Tactical Work (30 minutes)
Description: Exercises combining quick shots under pressure with off-ball movements to improve decision-making in attacking situations.

Exercises:

• Drill 1: Criss Cross Shooting Drill: Players practice quick cuts around the goal area and take effective shots after changing direction. This drill emphasizes the importance of mobility and speed when taking shots under pressure.

• Drill 2: Fade pass to a curl shooting drill: Players receive a pass on the move and must execute a quick shot while making a curling cut toward the goal. This drill improves ball control and the ability to take quick shots after a moving pass.

Benefit: These exercises reinforce the player's ability to make quick decisions, move the ball effectively, and take accurate shots even when in motion or under pressure.

4. Games/Competition (20 minutes)
Description: Competition under pressure, where players must apply shooting skills and decision-making in real-game situations.

Exercise:

Inside Out 1v1 Drill for Men’s Lacrosse: Develop Offensive and Defensive Skills: Players face off in 1v1 or small group situations, where they must make quick decisions to take effective shots under pressure from a defender. This drill simulates game situations where players must react quickly to defense and finish plays.

Benefit: This exercise allows players to practice what they've learned in a competitive and realistic setting, improving their ability to make decisions under pressure and execute quick, accurate shots.

5. Cool Down (10 minutes)
Description: Static stretches for relaxation and muscle recovery.

Exercises:

• Leg and Arm Stretches: Focused on the quadriceps, hamstrings, calves, and arms to relieve muscle tension.

• Deep Breathing: Relaxation techniques to help reduce tension and recover the body after the session.

Benefit: The cool-down allows for muscle recovery, reduces the risk of injuries, and improves flexibility.

Session Benefits
This session is designed to improve shot accuracy and speed, as well as decision-making under pressure. Drills such as the Question Mark Shooting Drill and 4 Point Shooting Drill focus on improving players' ability to take accurate shots from different angles. The Criss Cross Shooting Drill and Fade Pass to a Curl Shooting Drill develop the ability to take quick shots after off-ball movements. Finally, the Pressure Shooting Game provides a competitive environment to apply what has been learned, helping players improve their decision-making in real game situations.

At the end of the session, players will have refined their shooting skills and be better prepared to take quick, accurate shots under pressure, which is crucial for finishing plays effectively in real games.