Mastering Defensive Fundamentals That Translate Across All Disciplines

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Abby Bosco starred at Penn before transferring to Maryland to end her career in 2023 as an All-American defender.

Fast-forward a year later, and Bosco has found herself playing at a professional level in three different disciplines — field lacrosse with Athletes Unlimited, box lacrosse with the U.S. Women’s National Team and sixes with the national team at the USA Lacrosse Experience.

For an undersized defender, Bosco has had to master the fundamentals to succeed at the highest level. The 2023 Athletes Unlimited Defensive Player of the Year has done so with flying colors.

The rudiments of defense can transfer between disciplines.

“There are little pieces here and there that are different, but the core fundamentals are the same,” Bosco said. “What's going on in my mind when I’m guarding someone on ball or guarding someone off ball, it’s the same thought process. I feel like each discipline helped for the next.”

Bosco joined national team athletes from Colombia, Great Britain and Puerto Rico at a Gait Skills Clinic in Indianapolis in October to teach youth girls about her defensive approach. In this drill, all a player needs are three cones, a stick and (preferably but not essential) a friend.

No matter how much you train, Bosco has one piece of advice for aspiring lacrosse players.

“Just have fun,” she said. “The more fun you’re having, the better you play.”

SETUP

• Find a space to set up the drill. If you’re on a lacrosse field, use goal line extended or the top of the 8-meter arc as a reference point.
• Set up three equidistant cones in a line about 20 feet in front of your starting point. The center cone will play the role of an attacker.

SOLO

1. With stick in hand, run toward the center cone and slow yourself into your defensive stance (breaking down).
2. Move left and right, touching the outside cones with your feet as you shuffle from side to side, mimicking playing defense against an opposing attacker.
3. Turn your hips to the right or left and track backward toward your starting point. This simulates tracking an attacker as they dodge down the alley.

WITH PARTNER

1. Position your friend beyond the center cone, within sight. Approach as you would if solo (step one above).
2. Ask your partner to point in a certain direction (right, left or backward) and shuffle your feet accordingly. This mimics the unpredictability of an opposing attacker.
3. Take turns breaking down and reacting to your partner.

WITH A BALL

1. Position your partner and approach the same as step one above.
2. Instead of pointing, your partner rolls a ball out in any direction.
3. As you get into a defensive stance, plant your foot and attack the ground ball. This allows you to react in real time to what could be an opportunity for transition.
4. Switch roles and repeat.

ROLE PLAY

1. Stand on the center cone, facing your partner.
2. Without a stick, allow your partner to shuffle between the cones at their choice, dictating the direction as you react and follow their body. This mimics a dodge.
3. Keep your body, feet and hips facing your partner as you shuffle left and right.
4. Switch roles as you play the role of an attacker and vice versa.