How to Dodge in Lacrosse and Beat Your Defender
Every good lacrosse offense starts with a dodger who can beat his man and force a slide. Watch a pro like Tom Schreiber and you see that dodging is not about the flashiest move. It is about a quick first step, a low change of direction, and selling a fake so the defender commits the wrong way. In this guide we break down what makes a dodge work, how to read your defender, and the training that gives you the burst to blow past him.
What makes a great dodger so hard to guard?
A great dodger wins with speed of decision and burst, not with a bag of tricks. The first thing that separates him is the first step. When he changes direction, he explodes off that plant foot so hard that the defender cannot recover. The second thing is a low, balanced base. He stays in an athletic stance through the dodge so he can cut sharp instead of rounding off and drifting wide. The third thing is the setup. He attacks the defender's hips, sells one direction with his eyes, shoulders, and stick, then goes the other way the moment the defender leans.
Protecting the stick is the last piece. As he beats his man, he moves the stick to the far side and keeps his free hand ready so a check never reaches it. Put those together and a dodge becomes a real threat that forces the defense to slide, which is exactly what opens up your teammates. Schreiber makes it look simple because his burst and his fakes are so sharp that defenders are beaten before they know which way to go.
What separates a dodge that beats your man from one that stalls?
If your dodges keep getting stopped or pushed wide, the problem is usually in your setup or your burst. Use the table below to compare a weak dodge with one that beats the defender, then fix the earliest error first because base and first step come before everything else.
| Skill | Weak Dodge | Dodge That Beats Your Man |
|---|---|---|
| Base | Tall and upright, easy to knock off balance | Low and athletic, ready to cut |
| First step | Slow, rounded change of direction | Explosive plant and go |
| Setup | Telegraphs the move early | Attacks the hips and sells a fake |
| Stick | Out front where a check can reach it | Moved to the far side and protected |
| Finish | Drifts wide and loses the angle | Cuts downhill to the goal |
Start with your base and your first step, because a dodge built on a tall, slow change of direction gets stopped every time. Once you can plant low and burst, your fakes and your downhill finishes finally have something real to sell.
How do you build the explosive first step a dodge needs?
The burst that beats a defender comes from strong, explosive legs that can drive hard into the ground and change direction fast. Resistance bands are one of the simplest ways to build that power. Loop them around your legs for resisted starts and lateral drives, or use them for banded strength work that carries straight over to your dodge. They are light, cheap, and easy to throw in a bag for the field or the driveway.
P.R.O. Bands Resistance Training Bands
Progressive resistance loop bands for explosive starts and lateral power, so you learn to plant and burst past your defender.
Which drills sharpen your dodging?
Do the speed work on fresh legs and rep the stick moves until they are automatic. Chase a sharp cut and a protected stick on every one.
Dodging questions coaches ask
Why do my dodges keep getting pushed wide?
You are likely rounding your cut and standing too tall. Stay low, plant hard, and drive downhill toward the goal instead of drifting around the defender.
Which dodge should I learn first?
Start with the split dodge and the face dodge. They are simple, quick, and work at every level once your first step and stick protection are solid.
How do I beat a bigger, longer defender?
Use speed and setups instead of trying to run through him. Attack his hips, sell a fake, and burst past before his long pole can settle.
Can I get more explosive for dodging?
Yes. Banded starts and lower body strength build the force you drive into the ground, which is the burst that beats a defender off the plant.
Where should I start my dodge from?
Attack from a spot that gives you room to go both ways, usually the top or the wing. Read the defender's hips and pick the side he is not protecting.
Blow past your defender
Train the mechanics, add the resistance, and turn your first step into a weapon that forces the slide.
Tags: Lacrosse, Dodging, 1v1, First Step, Lacrosse Drills, Resistance Bands
