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spend five minutes throwing the ball back and forth, focusing on accuracy and velocity . Another defensive drill is to work on stick checking. Defenders form a line standing side by side about five yards (between four and five meters) from each other. Each

“When we’re shooting from the inside, its important that we don’t have to take the time to wind up to get a really hard shot on cage. It’s not about power here, it’s about accuracy."

player holds the stick vertically out in front of his or her body, grasping it with one hand where the pocket meets the shaft. The first player in the line steps out and faces the player beside him or her. He or she then shuffles down the line, stick checking the dangling shafts of each player in the line, and then assumes the original position after reaching the end of the line. The next defender then steps out and repeats the process.

– Jen Adams, all-time NCAA leader in career points

Check out this pro tip on how to play one-on-one defense.

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