8/28/2022 - Strategy

Time	Drill
5 Min	Active Stretching Swax Lax, Balls
16 min	16 Min Speed Workout 10 five second drills, with 55 seconds of rest, do each drill on the minute https://www.youtube.com/watch?v=M2eGvElkBQU&t=300s Fast March - Pickup knees with hands opposite, be snappy, stomp the ground A-Skip - Do for 5-10 seconds, big in front, knee high, snappy skip High Knees - Big in front, short snappy steps, Fast high knees Box Jumps - pretend to jump over boxes, bounce off the ground and jump high, hands in the back and bounce (5 boxes) Bounding - Look like a runner, 45 degree angle, jump off each foot, but get high and far and try to glide through the air, drive the knee high Pogo Jumps - straight up and down - bounce off the ground arms go up high Prime times (short) - quick movement straight legs, 12 inch steps, super frequent, Prime times (big) - straight legs, get the foot out as far out as possible, maintain tallness, go as fast as you can go Bent Knee Prime Times - Bent knees, get the foot out as far as possible 10 yard split and rip - Start with weight on front foot, left foot and left hand high, eyes down Sprints 4 min rest in between 20 Yard sprint 40 Yard Dash
40 Min	Hogan Pace of Practice Passing Drills Goal is to get a ton of touches with a high amount of engagement in a short period of time Drill 1: Keep Away Drill 2: Rhythm passing drill Drill 3: Constant 3 v 2 Drill
20 Min	Berkman Bank: Give and Go https://www.youtube.com/watch?v=YbGFf78LfwY
10 Min	Offensive Principle: Draw and Dump - Center Dodge Slide and Dump Play without a goalie at first Have a center offense and defense middie Have 2 low attack and 2 low defenders Middle dodges in the middle, beats his man, dumps to where the slide comes from Put in a goalie and play live
10 Min	Rondo Drill to transition fast break Sacred Heart calls this the Loyola drill Have goalie, 3 attack, 3 defense in goal At the midline, send in 3 v 2 or 3 v 3 middies, pass the ball around in the middle with x consecutive passes, hit the coach with the ball, coach starts the transition into 6 v 5 or 6 v 6
10 Min	Gretsky Drill 4v4 Goalie or blocker, 2v2, 3v3, 4v4 up top, 2 feeders down low Variation: Add 1 defensive guy down low
10 Min	3v3 mini, 3v2 into 4v3, or xvx Exchange, Princeton, North/South East/West, Redirect to Weakside, Dodge/Draw/Dump, Fade or Drift, Slide is drawn, Clear Through, Cut opposite side