Happy Holidays!
From Adelphi University Women's Lacrosse Coaches,
Rob Grella, Erica DeVito, Nicole Flego, and Brittany Davis
Wednesday, December 18, 2013
Monday, December 9, 2013
Getting to know: Kelly Osmulski
This is Alexa Froccaro reporting from the Center for Recreation and Sports. I'm here today with Kelly Osmulski, who will be playing for Adelphi's women's lacrosse team in the 2014 season.
1. What is your name and position and where are you from?
Hi, my name is Kelly Osmulski. I'm from Summit New Jersey and I play midfield.
2. You transferred from Division I UMass. Why did you go Division II and why did you choose Adelphi?
I decided to come to Adelphi because academically I needed smaller classes, and I also still wanted to play lacrosse and I didn't want the commitment as a D1 player, so I thought D2 would be the best.
3. What are you most looking forward to now that you are a Panther?
The thing that I'm most looking forward to when being a Panther is that playing with a group of girls who are as good as D1 players and winning a national championship with them this season.
4. What advice do you have for girls who want to play lacrosse in college?
The tip that I have for girls playing in college is that they should really go to a school that they actually love and can see themselves at academically, socially, and then sport wise.
5. Do you have any superstitions?
No, I don't have any superstitions on the field. I just like to go out there and kick some ass. I don't know if I can say that?
6. Who is your sports idle?
My sports idle is my dad, because he was a really good athlete when he was younger. He played in the minor leagues for the Cleveland Indians, and he also helped me throughout all of the three sports I played which was soccer, basketball, and lacrosse.
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| Kelly Osmulski |
This is Alexa Froccaro reporting from the Center for Recreation and Sports. I'm here today with Kelly Osmulski, who will be playing for Adelphi's women's lacrosse team in the 2014 season.
1. What is your name and position and where are you from?
Hi, my name is Kelly Osmulski. I'm from Summit New Jersey and I play midfield.
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| Transfer Kelly Osmulski is looking forward to the 2014 season. |
2. You transferred from Division I UMass. Why did you go Division II and why did you choose Adelphi?
I decided to come to Adelphi because academically I needed smaller classes, and I also still wanted to play lacrosse and I didn't want the commitment as a D1 player, so I thought D2 would be the best.
3. What are you most looking forward to now that you are a Panther?
The thing that I'm most looking forward to when being a Panther is that playing with a group of girls who are as good as D1 players and winning a national championship with them this season.
4. What advice do you have for girls who want to play lacrosse in college?
The tip that I have for girls playing in college is that they should really go to a school that they actually love and can see themselves at academically, socially, and then sport wise.
5. Do you have any superstitions?
No, I don't have any superstitions on the field. I just like to go out there and kick some ass. I don't know if I can say that?
6. Who is your sports idle?
My sports idle is my dad, because he was a really good athlete when he was younger. He played in the minor leagues for the Cleveland Indians, and he also helped me throughout all of the three sports I played which was soccer, basketball, and lacrosse.
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| Osmulski has "Pantherswag" |
Sunday, December 8, 2013
How To: Play Midfield
Midfielders in lacrosse have to play both offense and defense. In order to do this, players must be in impeccable shape, because they have control over the entire field, and not just one section. Though midfield can be daunting at times, a great midfielder can change the pace of an entire game.
Some things that you must be good at in order to be a great midfielder are:
1. Be in great physical shape:
A good midfielder needs to dominate in both settled situations and in transition. Though there are sometimes midfield lines (each "line" consists of new midfielders who sub in to give others a break), there can be situations when teams don't score goals for minutes at a time. Because of that, your chances of subbing out for rest are limited. Be sure that you can run for long amounts of time, and at different speeds. This will help you adjust to the constant movement during a game.
2. Work on your stick skills:
A midfielder constantly has the ball. Whether it is in transition (going from one side of the field to the other) or in a settled situation, having good stick skills is a must. Play some wall ball or pass around with a teammate to fine tune your catching and throwing skills.
3. Work on ground balls:
Ground balls may seem like something that are relatively easy to get. However, if you are going after a ground ball that four other girls are running at as well, you must be able to beat them. You have to bend down, scoop the ball and bring it close to your face (so no one can check you). Ground balls can change the pace of an entire game, because if you capitalize on them whether it be off the draw or when someone turns it over, the ball is in your stick and not your opponents.
4. Know how to play defense:
As aforementioned in a prior post, defense is one of the most important positions in women's lacrosse. Your defense can make or break you, and being a midfielder, you must be in sync with other defenders. One misstep and it can lead to a goal.
The Panthers have a very strong midfield. This year it will be led by juniors Felicia Mills and Danielle Jaycox. Jaycox was a Second-Team All-Region pick by the Intercollegiate Women's Lacrosse Coaches Association as well as one of six players chosen for the Northeast-10 All-Tournament Team.
Captain Meg Brown will also be making her return to midfield after an ACL injury took her out in the second game of the 2013 season, against Molloy. Sophomore Rachel Aitkens and transfer Kelly Osmulski will also be taking the field as midfielders in the 2014 season.
*Photos c/o aupanthers.com
Midfielders in lacrosse have to play both offense and defense. In order to do this, players must be in impeccable shape, because they have control over the entire field, and not just one section. Though midfield can be daunting at times, a great midfielder can change the pace of an entire game.
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| Junior Felicia Mills winning a draw at midfield. Photo c/o photos.syracuse.com |
1. Be in great physical shape:
A good midfielder needs to dominate in both settled situations and in transition. Though there are sometimes midfield lines (each "line" consists of new midfielders who sub in to give others a break), there can be situations when teams don't score goals for minutes at a time. Because of that, your chances of subbing out for rest are limited. Be sure that you can run for long amounts of time, and at different speeds. This will help you adjust to the constant movement during a game.
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| Sophomore Rachel Aitkens running the ball up the field.* |
2. Work on your stick skills:
A midfielder constantly has the ball. Whether it is in transition (going from one side of the field to the other) or in a settled situation, having good stick skills is a must. Play some wall ball or pass around with a teammate to fine tune your catching and throwing skills.
3. Work on ground balls:
Ground balls may seem like something that are relatively easy to get. However, if you are going after a ground ball that four other girls are running at as well, you must be able to beat them. You have to bend down, scoop the ball and bring it close to your face (so no one can check you). Ground balls can change the pace of an entire game, because if you capitalize on them whether it be off the draw or when someone turns it over, the ball is in your stick and not your opponents.
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| Junior Danielle Jaycox scooping up a ground ball.* |
4. Know how to play defense:
As aforementioned in a prior post, defense is one of the most important positions in women's lacrosse. Your defense can make or break you, and being a midfielder, you must be in sync with other defenders. One misstep and it can lead to a goal.
The Panthers have a very strong midfield. This year it will be led by juniors Felicia Mills and Danielle Jaycox. Jaycox was a Second-Team All-Region pick by the Intercollegiate Women's Lacrosse Coaches Association as well as one of six players chosen for the Northeast-10 All-Tournament Team.
Captain Meg Brown will also be making her return to midfield after an ACL injury took her out in the second game of the 2013 season, against Molloy. Sophomore Rachel Aitkens and transfer Kelly Osmulski will also be taking the field as midfielders in the 2014 season.
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| Senior Meg Brown will step on Motamed Field once again for her fourth season with the Panthers this Spring. * |
Friday, November 29, 2013
Wednesday, November 20, 2013
How To: Play Defense
Defense is undoubtedly one of the most important part of the game of lacrosse, even though it doesn't get nearly as much recognition. Your defensive unit can make or break your team. A great defense will stop a rival from getting in range to shoot or score. A bad one can put you out of reach for a win.
Some of the basic rules of defense include:
1. Body first, stick second:
In women's lacrosse, it is especially difficult to get away with using your stick. Swinging your stick can lead to penalty shots, which in turn lead to goals. Because of the safety regulations enforced by referees (including crosscheck, illegal check, and more), it is very much encouraged to use your body. You must train yourself not to approach with the stick, but with your forearm or just sticking with them toe-to-toe. You must break down (knees bent, squared up to opponent, and on your toes) when you play defense and use your stick as a last resort.
2. Always stay between your girl and the goal:
Just having presence alone can deter an opponent from challenging to cage. The most important time to stay between your girl and the goal is during the ride. If your attack turns the ball over, your opponent can fast break down the field (run down with more offensive players than defensive). If you are not hanging back as a defender, you are leaving the opportunity of a fast break with no chance of making body contact.
3. COMMUNICATE!
A huge part of a defensive unit is their communication. There should never be a quiet time on defense. Each defender should be talking to one another, letting each other know where they are and if they need help. This helps keep the unit cohesive with slides (double teaming) or pinching in (making yourself present without committing to a double team).
The Adelphi Panthers have a very strong zone defense. A zone defense is when each player is given a "zone" to cover, and a backer is there for the slide. This is why communication is so important because they have to have help when someone overloads a zone. This is an alternative to man-to-man defense, where each defender has one offensive player.
The reason the Panthers use a zone is because with a backer, the person playing defense is able to run at the opponent and either cause a turnover (get the ball back on offense) or cause the opponent to drop the ball.
None of these things are learned over night, defense is something that takes a lot of time and practice. But if you follow these simple steps, you can help your team be a dominant force.
Photos c/o laxmagazine.com
Defense is undoubtedly one of the most important part of the game of lacrosse, even though it doesn't get nearly as much recognition. Your defensive unit can make or break your team. A great defense will stop a rival from getting in range to shoot or score. A bad one can put you out of reach for a win.
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| Senior Jackie Williams playing defense against the Le Moyne Dolphins |
Some of the basic rules of defense include:
1. Body first, stick second:
In women's lacrosse, it is especially difficult to get away with using your stick. Swinging your stick can lead to penalty shots, which in turn lead to goals. Because of the safety regulations enforced by referees (including crosscheck, illegal check, and more), it is very much encouraged to use your body. You must train yourself not to approach with the stick, but with your forearm or just sticking with them toe-to-toe. You must break down (knees bent, squared up to opponent, and on your toes) when you play defense and use your stick as a last resort.
 |
| Junior Felicia Mills playing textbook body defense (breaking down: knees bent and squared up). |
2. Always stay between your girl and the goal:
Just having presence alone can deter an opponent from challenging to cage. The most important time to stay between your girl and the goal is during the ride. If your attack turns the ball over, your opponent can fast break down the field (run down with more offensive players than defensive). If you are not hanging back as a defender, you are leaving the opportunity of a fast break with no chance of making body contact.
3. COMMUNICATE!
A huge part of a defensive unit is their communication. There should never be a quiet time on defense. Each defender should be talking to one another, letting each other know where they are and if they need help. This helps keep the unit cohesive with slides (double teaming) or pinching in (making yourself present without committing to a double team).
 |
| Juniors Lauren Janelli and Danielle Jaycox double teaming the ball. |
The Adelphi Panthers have a very strong zone defense. A zone defense is when each player is given a "zone" to cover, and a backer is there for the slide. This is why communication is so important because they have to have help when someone overloads a zone. This is an alternative to man-to-man defense, where each defender has one offensive player.
The reason the Panthers use a zone is because with a backer, the person playing defense is able to run at the opponent and either cause a turnover (get the ball back on offense) or cause the opponent to drop the ball.
None of these things are learned over night, defense is something that takes a lot of time and practice. But if you follow these simple steps, you can help your team be a dominant force.
Photos c/o laxmagazine.com
Wednesday, November 13, 2013
Meet The Coach: Rob Grella
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| Coach Rob Grella |
Adelphi alum Grella ('97) was a three-time First-team All-American during his career as well as the NCAA player of the year in 1996. He also led the team to back-to-back-to-back appearances in the NCAA Championship Games. He also is the #2 single season goals leader in all of Division II (59) to this day, while also appearing on the record books for career goals (140), where he ranks #3.
In his first season as coach ('11-'12), Grella led the Panthers to a 16-3 record overall, and an 11-1 record in the Northeast-10. In that season, the Panthers also went home with their third-consecutive Northeast-10 title with a 13-12 victory over the Le Moyne Dolphins. However, they lost in the outer-bracket game of the NCAA's against the LIU Post Pioneers.
Last season, the Panthers posted an 18-3 record overall, and once again an 11-1 record in the Northeast-10. For the first time in four years, the Panthers lost the Northeast-10 Championship game, to LeMoyne by 8-6. However, just a week later they played Le Moyne once again in the outer-bracket game of the NCAA's where they would come back from an 3-8 deficit to win 9-8. It was then they traveled to Maryland to play the Post Pioneers once again, where they lost 7-6 in the last 90-minutes of play.
I had a chance to sit down with Coach Grella and see what he was looking forward to with the upcoming season and just what it takes to be a Panther.
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| Coach Grella talking to his players during halftime. |
Grella: With the 2014 season, I am looking forward to keeping the team healthy and trying to reach and win a National Championship.
Alexa: What has been your favorite moment while being at Adelphi?
Grella: My favorite moment is returning back to Adelphi every season to coach a great group players!
Alexa: What has been your least favorite moment while being at Adelphi?
Grella: My least favorite moment has been watching seniors graduate and seeing how upset they are when their career is over.
Alexa: What do you think is the best part of lacrosse?
Grella: The best part of lacrosse is being able to compete at the highest level and win!
Alexa: As the mastermind behind the defense, what should people expect to see from this seasons defense?
Grella: I believe that "Defense" is a team believing in their leader and playing together. Fundamentals are extremely important when it comes to the Panthers defense. This season, we will be focusing a lot on communication and trying to limit our checking, while really pushing to cause turnovers through body-defense.
Alexa: In what ways has the organization of the defense changed since you have been here?
Grella: With every game, we adjust our defense on the opponent we are going to play. We also have a rhyme and reason for everything we try and do. Film is key component as well, as it shows us what teams may do before we actually play them!
Alexa: What advice would you give to girls who are interested in playing at a collegiate level?
Photos c/o aupanthers.com
Wednesday, November 6, 2013
2014 Adelphi University
Women's Lacrosse Team Schedule
To kick off the season, the Panthers will be flying to Grand Valley State University in Michigan to play the Division II Great Lakes Intercollegiate Athletics team. GVSU lost to the Adelphi Panthers 5-22 in the 2013 season. However, they finished strong with 11 straight wins, finishing with a 13-5 record for 2013.
Just 8 days later, the Panthers will travel to Missouri to Lindenwood University to play the NCAA newbies. Adelphi also beat Lindenwood in the 2013 season, only losing by six, final score of 12-18. This was one of the Panther's closest games in the 2013 season, and are looking forward to the challenge of playing the Lions again.
After the 2013 season, Merrimack College and Philadelphia ended up ranked 24 and 25 respectively.
March 17th will be the first time the Adelphi Panthers play St. Thomas Aquinas. The #33 ranked team will play the #2 ranked team at the Panthers home field, Motamed Field.
Towards the middle of the season, the Panthers will play against both Stonehill and New Haven, who in the past have been challenging games for them. In the 2012 season, Adelphi only beat Stonehill by 1 in the final minutes of the North-east 10 tournament. Similarly in the 2012 season, the Panthers only beat New Haven by 2. In 2013, Adelphi beat Stonehill and New Haven 12-5 and 14-9 respectively.
LeMoyne college, considered one of Adelphi's toughest games each season, will most likely be another one. The Panthers lost two out of the three times they played the Dolphins last season. The first two games, the Dolphins won by 2, 13-11 and 8-6. It was not until the outer-bracket game of the NCAA's that the Panthers beat LeMoyne by 1 in the final minute of the game, finishing 9-8.
As aforementioned in previous posts, the Panthers ultimate goal is to first reach the Final 4, and then go home with a National Title. Though there seems to be a lot of time before the clock starts on their first game, the Panthers will train tirelessly in the off-season and preseason to reach their final goal.
Women's Lacrosse Team Schedule
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| The semifinalist trophy the Panthers went home with last season. |
Date Opponent Time
February 21st @Grand Valley State University 7 p.m.
March 1st @Lindenwood University 2 p.m.
March 8th @Philadelphia University 1 p.m.
March 15th @Merrimack College 1 p.m.
March 17th St. Thomas Aquinas 7 p.m.
March 19th Southern Connecticut State University 7 p.m.
March 22nd Franklin Pierce 1 p.m.
March 25th American International College 7 p.m.
March 29th @Stonehill College 1 p.m.
April 2nd Mercy College 7 p.m.
April 5th Southern New Hampshire University 1 p.m.
April 8th @New Haven 7:15 p.m
April 12th @Saint Anselm College 1 p.m.
April 16th Le Moyne 7 p.m.
April 19th St. Michaels 1 p.m.
April 22nd @Assumption College 4 p.m.
April 26th @Bentley University 1 p.m.
*Home Games are in Bold Print
Just 8 days later, the Panthers will travel to Missouri to Lindenwood University to play the NCAA newbies. Adelphi also beat Lindenwood in the 2013 season, only losing by six, final score of 12-18. This was one of the Panther's closest games in the 2013 season, and are looking forward to the challenge of playing the Lions again.
After the 2013 season, Merrimack College and Philadelphia ended up ranked 24 and 25 respectively.
March 17th will be the first time the Adelphi Panthers play St. Thomas Aquinas. The #33 ranked team will play the #2 ranked team at the Panthers home field, Motamed Field.
Towards the middle of the season, the Panthers will play against both Stonehill and New Haven, who in the past have been challenging games for them. In the 2012 season, Adelphi only beat Stonehill by 1 in the final minutes of the North-east 10 tournament. Similarly in the 2012 season, the Panthers only beat New Haven by 2. In 2013, Adelphi beat Stonehill and New Haven 12-5 and 14-9 respectively.
LeMoyne college, considered one of Adelphi's toughest games each season, will most likely be another one. The Panthers lost two out of the three times they played the Dolphins last season. The first two games, the Dolphins won by 2, 13-11 and 8-6. It was not until the outer-bracket game of the NCAA's that the Panthers beat LeMoyne by 1 in the final minute of the game, finishing 9-8.
As aforementioned in previous posts, the Panthers ultimate goal is to first reach the Final 4, and then go home with a National Title. Though there seems to be a lot of time before the clock starts on their first game, the Panthers will train tirelessly in the off-season and preseason to reach their final goal.
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| The Panthers last year at the Final Four in Owings Mills, Maryland |
Friday, November 1, 2013
Post-Season Individuals
Once the Fall Ball season came to an end, coach Rob Grella gives the girls a week off before starting individuals.
For those of you who do not know what individuals are, it is when a coach or assistant coach meet with individual players and focus on things they need to work on for the upcoming season.
For an attacker: this might mean shooting or footwork. For a defender: 1v1 practice and watching game film of what exactly what you should do.
Some of the greatest benefits of individuals are:
1. You are now being focused on: During team practices, coaches are unable to give players the individual attention they may need. With individual sessions, they are able to mold you into the player they need.
2. You are still playing. Even in the off-season: Playing once a week is better than not playing at all. Any time you spend with your stick is time you are bettering your game.
3. Learning new skills: Some of the newest and best things are learned during your time spent during individuals. They give you the time you may not have had to focus on new moves.
4. Doing the right thing: When your coach is by your side, they will tell you exactly what they expect to be done, and how to do it. You may think you're doing something the right way, but your coach will make it clear on how to improve.
Sophomore midfielder Emily Keesling said, "individuals really give me the chance to perfect things before the spring season. This is a very important time in our off-season because without it, we wouldn't be growing as individual players, which will eventually help the team during our real season."
Once the Fall Ball season came to an end, coach Rob Grella gives the girls a week off before starting individuals.
For those of you who do not know what individuals are, it is when a coach or assistant coach meet with individual players and focus on things they need to work on for the upcoming season.
For an attacker: this might mean shooting or footwork. For a defender: 1v1 practice and watching game film of what exactly what you should do.
Some of the greatest benefits of individuals are:
1. You are now being focused on: During team practices, coaches are unable to give players the individual attention they may need. With individual sessions, they are able to mold you into the player they need.
2. You are still playing. Even in the off-season: Playing once a week is better than not playing at all. Any time you spend with your stick is time you are bettering your game.
3. Learning new skills: Some of the newest and best things are learned during your time spent during individuals. They give you the time you may not have had to focus on new moves.
4. Doing the right thing: When your coach is by your side, they will tell you exactly what they expect to be done, and how to do it. You may think you're doing something the right way, but your coach will make it clear on how to improve.
Sophomore midfielder Emily Keesling said, "individuals really give me the chance to perfect things before the spring season. This is a very important time in our off-season because without it, we wouldn't be growing as individual players, which will eventually help the team during our real season."
Saturday, October 26, 2013
How To: Play Attack
An attacker in lacrosse has many roles, but the most important: get the ball in the back of the net.
There are so many drills that are designed for attackers: shooting, agilities, and ground balls are some of them. These drills may seem tedious at times, but they are very important when it comes to improving your skills. These skills can and are used in practices and more importantly games.
Three drills for attack players that stood the test of time are as follows:
1. A Warm-up: Ladders. Although ladders seem insipid, they are the best way to work on your footwork. If you don't want to do it with anyone, do it yourself! Even if you do not have a ladder, you can use tape to draw one out and use tape!
Some ways to go through the boxes are as follows:
-One foot in
-Two in
-Two-in, One-out
-Two-in, Two-out
-Single-leg bunny hops
-Both legs bunny hop
Below is a video of what the footwork should look like:
If you really want to challenge yourself, time yourself the first time you do it, and then try to beat your record EVERY TIME!
2. One-on-One Drills: For the best results, you need a defender to go up against you. Charging to the cage alone will do nothing for you, but when you have someone that is supposed to be pushing you one way, your brain will adjust and figure out how to beat them. Whether it is with speed, or with shiftiness, practice makes perfect.
3. Accuracy: To work on your shooting accuracy, place cones in the top, middle, and bottom sections of the net. Standing in between the crease and the eight-meter line, get a teammate or friend to feed you the ball, turn, and shoot. To challenge yourself, let the feeder call out a number, and shoot where they tell you!
Here is an example of where the spots are when you're shooting. You can even add a 7 and 8 spot in-between 1 and 4 and 3 and 6 respectively.
All drills and hard work make you become that better of a player, so do not slack! Push yourself to the fullest and the results will come.
An attacker in lacrosse has many roles, but the most important: get the ball in the back of the net.
It takes a lot of dedication and practice to fine-tune your attacking skills. And as late-Green Bay Packers coach Vince Lombardi once said, "Practice does not make perfect. Only perfect practice makes perfect."
There are so many drills that are designed for attackers: shooting, agilities, and ground balls are some of them. These drills may seem tedious at times, but they are very important when it comes to improving your skills. These skills can and are used in practices and more importantly games.
Three drills for attack players that stood the test of time are as follows:
1. A Warm-up: Ladders. Although ladders seem insipid, they are the best way to work on your footwork. If you don't want to do it with anyone, do it yourself! Even if you do not have a ladder, you can use tape to draw one out and use tape!
Some ways to go through the boxes are as follows:
-One foot in
-Two in
-Two-in, One-out
-Two-in, Two-out
-Single-leg bunny hops
-Both legs bunny hop
Below is a video of what the footwork should look like:
If you really want to challenge yourself, time yourself the first time you do it, and then try to beat your record EVERY TIME!
2. One-on-One Drills: For the best results, you need a defender to go up against you. Charging to the cage alone will do nothing for you, but when you have someone that is supposed to be pushing you one way, your brain will adjust and figure out how to beat them. Whether it is with speed, or with shiftiness, practice makes perfect.
3. Accuracy: To work on your shooting accuracy, place cones in the top, middle, and bottom sections of the net. Standing in between the crease and the eight-meter line, get a teammate or friend to feed you the ball, turn, and shoot. To challenge yourself, let the feeder call out a number, and shoot where they tell you!
Here is an example of where the spots are when you're shooting. You can even add a 7 and 8 spot in-between 1 and 4 and 3 and 6 respectively.
All drills and hard work make you become that better of a player, so do not slack! Push yourself to the fullest and the results will come.
Saturday, October 19, 2013
"Practice does not make perfect.
Only perfect practice makes perfect."
As Fall Ball is winding down, Coach Grella has been pushing the girls into making every practice a game-changing one. Each drill must be completed to the best of their ability, because how they practice is how they will eventually play.
"Practice is essential to building a dominant team. Not only does it improve skills necessary to perform at the highest levels during games, but it allows a chemistry and comradery to develop between teammates, which is essential to success," said grad-assistant Meg Brown.
Focusing on increasing stamina and perfecting stick-work, the Panthers push themselves to the limit during their 2.5 hour practices.
"When we push ourselves in practice, it makes us play that much better in real games because there is never a let up. If we run to our fullest potential, we are helping ourselves get into game shape," said senior defender Stefani Jackson.
In preparation for their tournament against some top-tier Division I teams, including Fairfield and Lafayette, the girls have been working hard on their defense. In 3v2 drills, 3 attack players go up against 2 defenders. The defenders must adjust to where the ball is being thrown and who is a bigger threat. This makes it much harder than just locking off 2 girls and letting 1 go right to the cage.
The Panthers practicing 3v2s:
Other drills that are done during practice are the Box Drill, which is essentially a full-field scrimmage where midfielders are cleared the ball (passed from the goalie) and run back and forth on both offense and defense.
There is also the 3v2 Continuous drill, where 3 attackers once again go up against 2 defenders and tries to score. Whether they do or don't, the ball is cleared to a girl in line and the two low defenders run up the field and join the outlet pass against 2 other defenders that had went in.
Look at the video below of the women's lacrosse team performing the 3v2 continuous drill during practice to get a better idea of what it is all about:
Only perfect practice makes perfect."
"Practice is essential to building a dominant team. Not only does it improve skills necessary to perform at the highest levels during games, but it allows a chemistry and comradery to develop between teammates, which is essential to success," said grad-assistant Meg Brown.
Focusing on increasing stamina and perfecting stick-work, the Panthers push themselves to the limit during their 2.5 hour practices.
"When we push ourselves in practice, it makes us play that much better in real games because there is never a let up. If we run to our fullest potential, we are helping ourselves get into game shape," said senior defender Stefani Jackson.
In preparation for their tournament against some top-tier Division I teams, including Fairfield and Lafayette, the girls have been working hard on their defense. In 3v2 drills, 3 attack players go up against 2 defenders. The defenders must adjust to where the ball is being thrown and who is a bigger threat. This makes it much harder than just locking off 2 girls and letting 1 go right to the cage.
The Panthers practicing 3v2s:
Other drills that are done during practice are the Box Drill, which is essentially a full-field scrimmage where midfielders are cleared the ball (passed from the goalie) and run back and forth on both offense and defense.
There is also the 3v2 Continuous drill, where 3 attackers once again go up against 2 defenders and tries to score. Whether they do or don't, the ball is cleared to a girl in line and the two low defenders run up the field and join the outlet pass against 2 other defenders that had went in.
Look at the video below of the women's lacrosse team performing the 3v2 continuous drill during practice to get a better idea of what it is all about:
The progress the girls have made and will continue to make is all in preparation for a stellar 2014 season.
Monday, October 14, 2013
Hofstra: Take Two
Just over two weeks ago, the Adelphi women's lacrosse team participated in the HEADstrong tournament held at Hofstra University. While there, they played four Division I teams, however they never got the chance to play the hosting team themselves.
Tomorrow, October 15, Hofstra will take the 15 minute drive to Adelphi to scrimmage them in a full running-time game.
What the coaches and players of Adelphi are looking forward to is a hard battle against an up-and-coming Division I program.
"With Shannon Smith as head coach, Hofstra is playing some of their best lacrosse in years. I am really excited to play them tomorrow because it will really prove if we can hang with some of the Division I teams. Hofstra is also on Long Island, which gives us even more to prove," said sophomore defender Camille Rosellini.
Be sure to come out and watch your Adelphi Panthers take on the Hofstra Pride tomorrow night at 7:00 on Motamed Field!
Update: The Adelphi Women's Lacrosse Team beat Division I Hofstra University 14-9 in 60-minute running-time action.
Just over two weeks ago, the Adelphi women's lacrosse team participated in the HEADstrong tournament held at Hofstra University. While there, they played four Division I teams, however they never got the chance to play the hosting team themselves.
Tomorrow, October 15, Hofstra will take the 15 minute drive to Adelphi to scrimmage them in a full running-time game.
What the coaches and players of Adelphi are looking forward to is a hard battle against an up-and-coming Division I program.
"With Shannon Smith as head coach, Hofstra is playing some of their best lacrosse in years. I am really excited to play them tomorrow because it will really prove if we can hang with some of the Division I teams. Hofstra is also on Long Island, which gives us even more to prove," said sophomore defender Camille Rosellini.
Be sure to come out and watch your Adelphi Panthers take on the Hofstra Pride tomorrow night at 7:00 on Motamed Field!
Update: The Adelphi Women's Lacrosse Team beat Division I Hofstra University 14-9 in 60-minute running-time action.
Friday, October 11, 2013
Getting to know: Rachel O'Brien
Sophomore standout Rachel O'Brien came to Adelphi from Bayport-Bluepoint in Suffolk County, Long Island. She quickly made her mark as a Panther, starting all 21 games and being the teams second leading scorer.
To end the season, O'Brien went home with Rookie of the Year honors from the Northeast-10 and made the IWLCA Second-team All Region. I had a chance to sit down with Rachel and learn some new things about her as well as what she's looking forward to this season.
Alexa: With a exceptional freshman year, what are you hoping to do in the upcoming season?
Sophomore standout Rachel O'Brien came to Adelphi from Bayport-Bluepoint in Suffolk County, Long Island. She quickly made her mark as a Panther, starting all 21 games and being the teams second leading scorer. To end the season, O'Brien went home with Rookie of the Year honors from the Northeast-10 and made the IWLCA Second-team All Region. I had a chance to sit down with Rachel and learn some new things about her as well as what she's looking forward to this season.
Alexa: What is your favorite sports related movie? Why?
Rachel: The Blind Side. To know that it is a true story makes it very inspirational. It's amazing that Michael Oher worked hard enough to get recognized and move from the collegiate level to the NFL.
Alexa: What type of music do you generally listen to before games or while working out?
Rachel: I like to listen to anything that is fast and upbeat. Techno and house music like Avicii and Calvin Harris keep me pumped.
Alexa: Have any superstitions?
Rachel: It's not really a superstition, but my hair needs to be up in a tight bun or else I won't be "on" or feel right playing.
Alexa: What are some of your favorite workout activities?
Rachel: I enjoy lifting a lot. Its fun to see how high you I get my max to be and if I can beat my personal records. I also like to do any sprinting drills, like T-sprints and 40's are great to keep me in shape.
Rachel: My goal this season is to be stronger, faster and smarter on the field. It would be great to earn an All-American honor also.
Alexa: In what ways is the team different this year from last?
Rachel: A big difference is not having Todd as our assistant coach anymore. He was a big part of the team last year, so it will definitely be an adjustment to not have him anymore.
Alexa: What are some ways that you fine-tune your play?
Rachel: I like to shoot on my own when I get the chance and I also run as much as I can.
Alexa: What are the teams goals for the 2014 season?
Rachel: Our first goal would be to go to another Final Four. We had such a strong bond last year and made a lot of memories at the tournament.
Alexa: Who is the biggest rival in the upcoming season?
Rachel: C.W. Post. We have had a rivalry for a while. They barely got past us in the semi-final game last year. I'm excited to play them this season and see if we can get some redemption.
Alexa: What advice would you give to someone interested in playing attack?
Rachel: I would tell girls to watch a lot of D1 highlights, boys and girls. They are smart players and know how to see the field, shoot, and make smart passes.
Monday, October 7, 2013
I Woke up to my Cold Sheets and the Smell of New Jersey...
This past weekend was a hectic one for the Adelphi Panthers!
First, on Saturday, October 5, the girls participated in the third annual Alumni Game at Motamed Field. The game was a blast from beginning to end. Veterans bonded with the young-guns and it was a game filled with competitveness. The Alumni battled the players for ground balls, and played hard defense on them throughout.
The 2013-2014 team did their job, however, giving the Alumni a pretty good beating, with a final score of 14-2.
The rest of the night was filled with laughs, talking about memories from the seasons past and present while at the tailgate.
On Sunday, the Panthers traveled to New Jersey to play in a tournament at Monmouth College. While there, they played two running-time games against Monmouth College and Howard University.
Monmouth College is ranked 38th in Division I lacrosse. Coach Grella and the girls were looking forward to this game to be a big wake-up call to see if they can hang with Division I players.
After a back-and-forth 60 minutes, the Panthers edged out the win by one, finishing 8-7.
"This really showed us what we were made of," said sophomore Rachel O'Brien. "Being able to hang with a Division I team, and not even when we were playing our absolute best says a lot."
In regular season, the Panthers practice six times a week, with conditioning and lifting incorporated twice a week before practice. In the fall, they only practice three times and condition once a week.
"The level of play changes immensely from fall to spring because we are playing so much more as the season goes on," O'Brien says.
In their second game against Howard University, the Panthers kept a big lead until the very end, beating another Division I team, 15-3.
The trip back from New Jersey was a long one, and while sitting in traffic, the girls couldn't help but get in the... holiday spirit?
 |
| Adelphi's Alumni Team |
This past weekend was a hectic one for the Adelphi Panthers!
First, on Saturday, October 5, the girls participated in the third annual Alumni Game at Motamed Field. The game was a blast from beginning to end. Veterans bonded with the young-guns and it was a game filled with competitveness. The Alumni battled the players for ground balls, and played hard defense on them throughout.
 |
| The 2013-2014 team with their predecessors. |
The 2013-2014 team did their job, however, giving the Alumni a pretty good beating, with a final score of 14-2.
The rest of the night was filled with laughs, talking about memories from the seasons past and present while at the tailgate.
On Sunday, the Panthers traveled to New Jersey to play in a tournament at Monmouth College. While there, they played two running-time games against Monmouth College and Howard University.
Monmouth College is ranked 38th in Division I lacrosse. Coach Grella and the girls were looking forward to this game to be a big wake-up call to see if they can hang with Division I players.
After a back-and-forth 60 minutes, the Panthers edged out the win by one, finishing 8-7.
"This really showed us what we were made of," said sophomore Rachel O'Brien. "Being able to hang with a Division I team, and not even when we were playing our absolute best says a lot."
In regular season, the Panthers practice six times a week, with conditioning and lifting incorporated twice a week before practice. In the fall, they only practice three times and condition once a week.
"The level of play changes immensely from fall to spring because we are playing so much more as the season goes on," O'Brien says.
In their second game against Howard University, the Panthers kept a big lead until the very end, beating another Division I team, 15-3.
The trip back from New Jersey was a long one, and while sitting in traffic, the girls couldn't help but get in the... holiday spirit?
Stay tuned for more coming up as the fall ball season is winding down!
Friday, October 4, 2013
Headin' for a Showdown
Tomorrow, October 5, 2013, the Women's Lacrosse team will partake in the third annual Alumni Game on Motamed Field. Former Panthers will go back to their old stomping grounds and play the 2013-2014 team.
There are about 20 alumni who are expected tomorrow, as well as the 32 current players. Those expected to make an appearance include 4x First-Team All-American Erica DeVito, grad-assistant Meg Brown, and more.
"I am really looking forward to Alumni weekend. I love getting together with alumni who I played with and those who I never got the chance to play with. It's an amazing time for us all to share and remember the memories of our time at Adelphi and the experiences we had playing for such a reputable athletic program," said Erica.
Members of the 2013-2014 team are also excited about this yearly event.
"It's always fun to see old players that I've played with as well as girls that played before I even got here. The games are always tough and we appreciate good competition," said goalie Jordann Dempsey.
Come out and support your lacrosse team as they play the veterans at 5:45PM, Saturday!
Tomorrow, October 5, 2013, the Women's Lacrosse team will partake in the third annual Alumni Game on Motamed Field. Former Panthers will go back to their old stomping grounds and play the 2013-2014 team.
There are about 20 alumni who are expected tomorrow, as well as the 32 current players. Those expected to make an appearance include 4x First-Team All-American Erica DeVito, grad-assistant Meg Brown, and more.
"I am really looking forward to Alumni weekend. I love getting together with alumni who I played with and those who I never got the chance to play with. It's an amazing time for us all to share and remember the memories of our time at Adelphi and the experiences we had playing for such a reputable athletic program," said Erica.
Members of the 2013-2014 team are also excited about this yearly event.
"It's always fun to see old players that I've played with as well as girls that played before I even got here. The games are always tough and we appreciate good competition," said goalie Jordann Dempsey.
Come out and support your lacrosse team as they play the veterans at 5:45PM, Saturday!
Thursday, October 3, 2013
We Talkin' Bout Practice
Entering week three of Fall Ball practices, the Panthers are laying the ground work for their upcoming tournament at Monmouth University. Tuesdays practices are from 6:30-9PM, then Wednesday morning they have team runs at 6AM. Fridays practices are once again at 6:30-9PM, and at 6:30AM Saturday morning, they're back at it and on the field.
An Adelphi practice typically consists of team-oriented drills. Ground ball battles, 3v2 continuous, "Jackie Williams Drill," (named after their own two-time All-American defender), among others. The Panthers are working hard every practice in preparation for the tournament as they are the only Division II team involved.
During their team runs, the girls do intense cardio for about an hour straight. Between reverse Indian runs, 100 yard sprints, and suicides, the Panthers are trying to get into the best shape possible for the upcoming tournaments and the 2014 season.
Entering week three of Fall Ball practices, the Panthers are laying the ground work for their upcoming tournament at Monmouth University. Tuesdays practices are from 6:30-9PM, then Wednesday morning they have team runs at 6AM. Fridays practices are once again at 6:30-9PM, and at 6:30AM Saturday morning, they're back at it and on the field.
An Adelphi practice typically consists of team-oriented drills. Ground ball battles, 3v2 continuous, "Jackie Williams Drill," (named after their own two-time All-American defender), among others. The Panthers are working hard every practice in preparation for the tournament as they are the only Division II team involved.
During their team runs, the girls do intense cardio for about an hour straight. Between reverse Indian runs, 100 yard sprints, and suicides, the Panthers are trying to get into the best shape possible for the upcoming tournaments and the 2014 season.
"After losing in the final 5 seconds of the semi-final game, there's nothing more that I want then to return to the Final Four and show everyone what we are really made of," said defender Lauren Janelli.
Everything the Panthers do during fall ball is in preparation for the upcoming season. Getting so close to a national title and losing it, the girls push themselves everyday and every practice to return back to the Final Four.
Monday, September 30, 2013
HEADstrong to Take on Anyone
This past weekend the Panthers played in the HEADstrong tournament, held at Hofstra University. Participating teams included: Hofstra, Adelphi, Catholic, Central Connecticut State, LIU Post, Iona, LIU Brooklyn, Manhattan, NYAC, Stony Brook and Villanova.
The tournament is played in honor of Hofstra men's lacrosse player Nick Colleluori.
In April 2005, Colleluori was diagnosed with non-Hodgkin's lymphoma, a blood cancer affecting the lymphatic system. The doctor's told Colleluori he would only live for 3-months, however he fought everyday to live for 14 months with this terrible cancer.
Nick Colleluori while battling non-Hodgkins lymphoma. Photo c/o headstrongfoundation.org
"Since 2006, the HEADstrong Foundation has raised more than $3.7 million to help find a cure for the disease that took Nicholas' life" (headstrongfoundation.org)
In preparation for the tournament, the girls sold awareness t-shirts around campus to spread the message and help raise even more money.
Upon arrival, the Panthers did not look their best. In their first game against Catholic University, they looked a little tired, out of sorts, and were not capitalizing on plays. Although they ended with a win, the coaches were not pleased with their performance.
In the next three games, the girls began to look better. They were hustling more and possessing the ball better, finishing with a 4-0 record. However, they clearly need to grow more as a team. "We are not striving to win. We are striving for perfection. And we were far from our goal today. Though we posted a winning record, it felt like a loss. We can only go up from here" says grad-assistant Meg Brown.
The Adelphi Women's Lacrosse Team at the HEADstrong tournament at Hofstra.
To donate to this amazing cause, please click here.
Thursday, September 26, 2013
Le-Hi and Bye!
It has been an eventful few weeks for the Adelphi women's lacrosse team! This past weekend, the Panthers competed in their first fall ball tournament at Lehigh University in Pennsylvania.
Being the only Division II team participating in the tournament, the Panthers were looking forward to some great DI competition. Playing three full running-time games, they played Temple, Saint Joseph's and hosting team Lehigh.
In their first game against Temple, the Panthers looked like they needed some work. They looked tired in the beginning and were turning over the ball too much to keep up with Temple's fast paced offense. But with no lack in hustle, they were able to stay tied with the Division I team until the very end, ending at 6-6.
As the day continued, the girls seemed to loosen up and play better. Northeast-10 Rookie of the Year Rachel O'Brien led the attack along with All-American Devan Crimi. Running a free-lance offense, the girls kept their feet moving and moved off ball every time they had a possession.
On the defensive end, backer Lauren Janelli kept the unit together. The Panthers are notorious for a impenetrable zone defense, where there is one defender running at the girl with the ball and a backer (Janelli) to pick off passes.
Their first tournament with the 2014 team, the girls were happy to learn how some of their teammates played in a real game. Going home with no losses, the Panthers considered the tournament a good day and an even better growing experience.
It has been an eventful few weeks for the Adelphi women's lacrosse team! This past weekend, the Panthers competed in their first fall ball tournament at Lehigh University in Pennsylvania.
2.5 hours on the bus to Lehigh University, the girls jammed out to Avril Lavigne
Being the only Division II team participating in the tournament, the Panthers were looking forward to some great DI competition. Playing three full running-time games, they played Temple, Saint Joseph's and hosting team Lehigh.
In their first game against Temple, the Panthers looked like they needed some work. They looked tired in the beginning and were turning over the ball too much to keep up with Temple's fast paced offense. But with no lack in hustle, they were able to stay tied with the Division I team until the very end, ending at 6-6.
Coach Rob Grella giving the girls some feedback after their first game.
As the day continued, the girls seemed to loosen up and play better. Northeast-10 Rookie of the Year Rachel O'Brien led the attack along with All-American Devan Crimi. Running a free-lance offense, the girls kept their feet moving and moved off ball every time they had a possession.
On the defensive end, backer Lauren Janelli kept the unit together. The Panthers are notorious for a impenetrable zone defense, where there is one defender running at the girl with the ball and a backer (Janelli) to pick off passes.
Their first tournament with the 2014 team, the girls were happy to learn how some of their teammates played in a real game. Going home with no losses, the Panthers considered the tournament a good day and an even better growing experience.
The Panthers after their tournament at Lehigh University
Up next for the Panthers is the HEADstrong Tournament, held at Hofstra University in Hempstead. For more about Nick Colleluori's story and the foundation that has tried tirelessly to spread the word about blood cancer, click here.
Wednesday, September 25, 2013
The Eye of the Panther
After losing the Northeast-10 Conference title for the first time in four years to the LeMoyne Dolphins, the Adelphi Panthers were looking forward to redemption when playing them in the outer-bracket game of the NCAA tournament. And redemption did they get. After rallying back from a five goal deficit to defeat the Dolphins in the final minute of play, the Panthers were headed to the NCAA Final Four.
The women's lacrosse team after their win over LeMoyne 9-8.
The Panthers traveled to Owings Mills, Maryland the next week to compete at Stevenson University. Their opponents: cross-town rivals and #1 ranked Division II Team, LIU Post.
Just one year earlier, LIU Post knocked out Adelphi from the Final Four, so the Panthers gave everything they had to leave with a win. Battling for every ground ball, draw control, and limiting turnovers, the Panthers stayed "evenly matched" with the Pioneers.
The team being coached before the game.
With the exception of stellar defender, Katie Ciaci and sharp-shooter Sara Sangiorgio, the Panthers have most all of their team returning.
As fall ball ensues, they are practicing three times a week as well as conditioning once a week.
Members of the team are also looking forward to their fall ball tournaments: Lehigh and Hofstra's HEADstrong. For more information on the HEADstrong foundation, click here.
Photos c/o aupanthers.com
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