Podcasts · JM3 Lacrosse Podcast

JM3 Lacrosse Podcast Season 7, Ep. 9 Navy Head Coach Cindy Timchal

29 Oct 2026 · 54 min

Navy head coach Cindy Timchal joins JM3 Lacrosse Podcast host Jamie Munro to discuss building practices around competition, constraints, and game-like decisions. They explore ways to attack defensive gaps and zones, the impact of rule changes, and what coaches value when evaluating and developing players.

keywords women's lacrosse, Cindy Timchal, Navy lacrosse, lacrosse coaching, constraints-led approach, lacrosse practice drills, zone offense, lacrosse recruiting

Key Topics

• Timchal describes building competitive practices around constraints such as space, time, player numbers, tennis balls, and small goals. • Navy’s “Bang Bang” drill develops full-field ground-ball battles, give-and-go play, transition, and defender confidence carrying the ball forward. • Timed draw-restart scenarios use a 20-second offensive window, followed by a 60-second counter opportunity for the defending group. • Munro and Timchal discuss picking against zones to disrupt ball pressure, create gaps, and open passing options. • They examine the value of attacking defensive gaps with deception and quick decisions, including Munro’s “dodge and kick” constraint. • Timchal discusses empty-stick checking below the waist as a significant change affecting ground balls, possession security, and physicality. • Recruiting priorities include finishing, stick skills, lacrosse IQ, two-way ability, speed, adaptability, love of the game, and being a good teammate. • Timchal emphasizes the developmental and emotional value of high school lacrosse alongside club experience.