How to Cradle in Women’s Lacrosse: A Step-by-Step Guide
Cradling is one of the fundamental skills in women’s lacrosse, crucial for ball control and maintaining possession. Whether you’re a beginner or an advanced player, mastering the correct cradling technique will help you improve your stick-handling and become a more effective player on the field.
Why Cradling is Important
Cradling keeps the ball secure in your stick while allowing for quick movement and evasion of defenders. In women’s lacrosse, a good cradle helps protect the ball from checks and other defensive tactics. Here’s how you can practice and refine your cradling skills.
1. Hand Placement
Correct hand placement is the foundation of proper cradling technique.
• Top Hand: Your top hand should be placed about 6 inches down from the head of your stick. This hand controls most of the movement and provides power for cradling.
• Bottom Hand: Your bottom hand should be at the end of the stick, providing guidance and control but not gripping too tightly.
Tip: Keep your hands about shoulder-width apart to maintain balance and control.
2. Body and Stick Position
For proper cradling, your body and stick must work together smoothly.
• Elbows Relaxed: Keep both elbows slightly bent, allowing for fluid movement.
• Stick Angle: Hold the stick near your ear with the head just above your shoulder. This positioning keeps the ball protected.
• Distance from Face: Ensure the stick is about 12 inches away from your face. Too close, and you risk fouls for dangerous play; too far, and you lose control.
3. Cradling Motion
The cradling motion involves a combination of arm and wrist movement to keep the ball in the pocket.
• Wrist Action: Your top hand should gently roll the stick, creating a back-and-forth motion. Think of it as a soft “flick” of the wrist.
• Arm Movement: Your arms should not be rigid. Move them slightly, allowing the cradling motion to flow smoothly from your shoulders down to your hands.
• Loose Grip: Avoid gripping the stick too tightly. A firm but relaxed grip allows for better stick control and a smoother cradle.
Tip: Practice the cradling motion without a ball at first to get comfortable with the movement.
4. Protection and Levels
Effective cradling involves protecting your stick and changing cradling levels.
• Full Moon Cradle: Start with a wide motion, bringing the head of the stick from shoulder to shoulder. This movement helps protect the ball from defensive checks.
• Half Moon Cradle: As you advance, keep the cradling tighter, going from shoulder to nose. This allows you to move faster while maintaining control.
• Changing Levels: Learn to cradle at different levels by lowering or raising the stick. This helps you protect the ball while dodging defenders.
5. Cradling While Moving
Cradling while stationary is one thing, but doing it on the run is a game-changer.
• Focus on Motion: As you run, focus on maintaining the same “flick” of the wrist and smooth motion of the arms. Don’t let the ball pop out by moving your stick too much or gripping too tightly.
• Drills: Start by walking and cradling, then progress to jogging and sprinting. Incorporating relays or cradling games can make this practice fun.
6. Advanced Cradling Techniques
Once you master the basics, try incorporating advanced cradling moves to improve your stick handling.
• Low Cradle: Drop the stick down near your waist and practice cradling in a lower position. This helps with dodging and protecting the ball when you’re in traffic.
• Cross-Body Cradle: Practice cradling across your body, moving the stick from one side to the other. This technique can confuse defenders and helps you protect the ball better during checks.
7. Common Mistakes to Avoid
• Over-cradling: Too much cradling can be a bad habit. Don’t cradle more than necessary, especially when there’s no immediate pressure.
• Stiff Arms: Avoid stiff, robotic movements. Cradling should be smooth and natural.
• Only Using Wrists: Don’t rely solely on your wrists. Use a combination of wrist and arm movement for optimal control.
Cradling Drills for Practice
• Protection Drill: Have a partner act as a defender and try to check the ball from your stick while you cradle. Focus on using your body to shield the ball.
• Mirror Drill: Practice cradling in front of a mirror to watch your hand and body movements, ensuring smooth and controlled motion.
• Cradle at Different Levels: Practice cradling at various heights—low, middle, and high—so you’re comfortable cradling in different scenarios on the field.
Final Thoughts
Cradling is one of the first skills players learn in women’s lacrosse, but it requires consistent practice to master. By focusing on hand placement, stick positioning, and smooth motion, you’ll improve your ball control and become a more dynamic player.
Start with the basics and gradually incorporate more advanced techniques into your routine. Whether you’re just starting out or looking to refine your skills, proper cradling is the key to being successful on the lacrosse field.
Remember, the more comfortable you are with the ball in your stick, the better you’ll be at maintaining possession and setting up scoring opportunities for your team!
