3/16/2023: Difference between revisions

From Lacrosse Plan Drills
(Created page with "<span class="noprint">Back to Practice Plans</span> {| class="wikitable" |- ! Time !! Drill |- | 5 Min || '''Active Stretching''' |- | 10 Min || '''Speed Workout''' * 10 five second drills, with 30 seconds of rest 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, s...")
 
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! Time !! Drill
! Time !! Drill
|-
|-
| 5 Min || '''Active Stretching'''
| 5 Min || '''Active Stretching and new goalie'''


|-
| 10 Min || '''Stick Checks'''


|-
|-
| 10 Min || '''Speed Workout'''
| 10 Min || '''Line Drills'''
* 10 five second drills, with 30 seconds of rest
* righty outside, righty inside, lefty outside, lefty inside, catch and switch
 
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


|-
|-
| 10 Min || '''Face Dodge to Rollback shooting'''
| 10 Min || '''Face Dodge to Rollback shooting'''
* Demonstrate the alley dodge, face dodge, roll back shooting
* Crow hop for 3 steps, 3 steps and roll back
* Don't change hands, but keep in strong hand, and take some steps and carry for 2-3 steps, look for defender to over commit
* Get back to your strong hand
* Plant, pivot, open up, get to the middle of the field
* 3 steps, drop and sync


|-
|-
| 15 Min || '''Deuce top side rotation shooting drill'''
| 15 Min || '''Clears and Rides'''
* Two Feeders with Balls at X, running one right after the other same side
* Stacked and Butter Clears
* 4 middies in our deuce formation
* Rides chase and free
* Depending on side the dodger goes on we fade out from inside, cut from across, shallow fill on the near side
* Feeder feeds one guy, then another and two shots are taken


|-
|-
| 20 Min ||  '''Face offs and Defensive Approaches and Stance'''
| 20 Min ||  {{Template:Steal the Bacon}}
<u> Faceoffs</u>
* Stance wide legs, elbows inside
* Belly to Helmet
** Quick rack to the left, roll the knuckles
** Do not go for a stick check on defensive move, go belly helmet
** Step right belly to helmet get your stick up and make him make a choice on the exit, once he exits check stick, don't do it before
 
<u>Defensive Stance & Approach</u>
* Long stick stance on ball and off ball
* Short stick stance
* Cone Approaches


|-
|-
| 15 Min || '''Deuce and Variations'''
| 15 Min || '''Open Set - 21 and 53'''
* Deuce - 2 guys at x, cut same side, look for skip
* Deuce Princeton - Shorty switch onto an attackman and drive to goal
* Deuce Mumbo - Top side lines up in straight line, 10 yards above, inside guys set picks for outside, attack looks to feed the outside, second look is the opposite side
* Deuce Doubles - Top side lines up in straight line, two outside guys try to draw guys outside of the middle by going wide or higher, inside guys set pick, and feed


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|-
| 7 Min || '''Defensive Review'''
| 7 Min || '''Team Defense'''
* PP
* PP
* Amigo
* Amigo
Line 67: Line 40:


|-
|-
| 7 Min || '''Open Set'''
| 10 Min || '''Offensive Spacing and Situations'''
* 53
* 21
 
 
 
|-
| 30 Min || '''6 v 6'''
* Objectives and Missions
** Offense: Deuce, Deuce Princeton, Deuce Mumbo, Deuce Double, North/South East/West
** Defense: PP and Amigo


|-
|-

Latest revision as of 13:42, 16 March 2023

Back to Practice Plans

Time Drill
5 Min Active Stretching and new goalie
10 Min Stick Checks
10 Min Line Drills
  • righty outside, righty inside, lefty outside, lefty inside, catch and switch
10 Min Face Dodge to Rollback shooting
  • Demonstrate the alley dodge, face dodge, roll back shooting
  • Crow hop for 3 steps, 3 steps and roll back
  • Don't change hands, but keep in strong hand, and take some steps and carry for 2-3 steps, look for defender to over commit
  • Get back to your strong hand
  • Plant, pivot, open up, get to the middle of the field
  • 3 steps, drop and sync
15 Min Clears and Rides
  • Stacked and Butter Clears
  • Rides chase and free
20 Min Steal the Bacon

https://www.youtube.com/watch?v=I9U3Mm5vpP4

  • No rakes, slapping sticks, only scooping through and keeping the ball moving forward. You lose if you do bad things
  • Divide the team into two groups (Dark and Light)
  • Have the lineup in the restraining line on either side of the box in a single file line
  • Coach has the balls in the middle of the field
  • Put a goalie in the cage
  • Coach calls out two numbers (2 and 2) and two guys go from each line
  • Coach can call 1 v 1, 2 v 1, 3 v 2, etc
  • The coach rolls out the ball and they compete, whoever gets the ball goes to score
  • Keep score and keep it competitive.


15 Min Open Set - 21 and 53
7 Min Team Defense
  • PP
  • Amigo


10 Min Offensive Spacing and Situations
7 Min Continuous 3v2
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