Defensive Stance Freeze
Defense
Legend
- player
- defender
- coach / parent
- movement path
How it works
Learn and hold a proper defensive stance for 5 seconds in response to a coach's signal.
What you need
- lacrosse stick
- cones
Your focus
The defensive stance is the foundation of all lacrosse defense. Young players need repetition with the stance in an isolated, low-pressure setting to build muscle memory before adding movement.
Players spread out in open space.
Coach calls 'defense!' and every player immediately assumes a defensive stance: knees bent, stick in two hands, feet shoulder width apart.
Coach evaluates stance and gives feedback. Players hold for 5 seconds.
Coach calls 'relax' and players rest. Repeat 10 times with feedback between each.
Goal
You've got it when you hold the stance for 5 seconds without shifting your feet or standing up, low, wide, balanced, and ready.
Helpful cues
- Knees bent like you're about to sit in a chair
- Stick in both hands across your body
- Weight on the balls of your feet, don't lean back
Adjust the challenge
Make it easier
Strip it back
Coach demonstrates the stance first and stands in it alongside the players.
UpLVL it
Add the next challenge
Add movement between freeze calls, players run in place until 'defense!' is called.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.