7/20/2021 - Optional Practice

Time	Drill
5 Min	Active Stretching Start with a warm up jog of a full length of the field and back Knee huggers (hamstrings): Hug each knee to the chest, moving hips forward High kicks (hamstrings, hips): Kick leg up and across the body towards raised hand on opposite side. Let leg free fall (lightly) backwards. Lateral slides (groin, hips, knees, ankles, lower back): *visualize a line of hurdles* move laterally while ducking under each hurdle. Heel scoops (hamstrings, lower back): Extend leg out in front with heel on the ground. Reach with both hands towards the heel. Come “through the leg” with arms all the way above the head. Toe touches (hamstrings, core): On one foot, reach down and across the body towards the foot on opposite side. Simultaneously reaching behind with unplanted leg.
5 min	Warmup jog around the field
15 Min	Movement (1-7 should be daily, 8-10 are linear acceleration specific) 15-20 Yards 1) Marching with high knees (hands up) 2) Marching with high knees (arm swing) 3) High Knee Skips 4) Lateral High Knee Skips 5) Side Shuffle w/Overhead reach 6) Carioca 7) Back Pedal 8) Running with high knees 9) Tall-Fall Run x 3 10) Push-Up - Start x 3 11) Build Up Sprints (40 yards) x 3
7 Min	5 Dice Drill, Phase 1 turn and face, Phase 2 feet in Concrete
10 Min	Ground Ball warmup shoot https://www.youtube.com/watch?v=jN-1aobAB18 3 lines at the top of the box 3 kids run into the crease turn and face a coach at the top coach rolls a ground ball, picks it up pass twice and shoot 3 seconds to make both passes and shoot
7 Min	Knock-out drill 6 players, 3 vs 3 spread opposite about 10 – 20 yards apart. Two balls, players pass quickly from side to side or diagonally & randomly as quickly as possible. Drop a pass or throw a bad pass and you get a demerit point. 3-5 demerit points and you’re out. Winners are final two players, each with a ball. Losers do pushups.
5 Min	2 v 1 Ground Ball Drill
10 Min	Hitch Dodge Shooting Catch a pass from a coach Alley Dodge, hitch and shoot Switch hands while hitching is a plus
10 Min	1 v 1 in a small area
5 Min	Water
10 Min	Pass Back to 2v2 Getting the ball back to the weak-side or non-ball side is an important concept for offenses. This drill teaches drive and pass back, crease slide, Defensive Recovery to the inside, Ball movement to the weak-side. Teach the concept of "Pass Back and Pop" Start with 2 defense and 2 offense and a goalie One offensive and defensive player are in the crease One offensive player is at the top of the box and drives to the alley When the player with the ball is 8 yards out, the crease defender should slide, and the covering defender should recover to the hole The offensive player with the ball rolls back and looks for the offensive player on the crease to pop out Variation: Put a weak-side attackman down and its a 3v2 Variation: Put a man at x and use the x man to get it to the weak-side
20 Min	2 v 1 Box Build Up Offense, clear through, create space, set picks and rolls Drill starts as a 2v1 ground ball and goes into a 4 on 4 start with goalie and 1 defender in the hole At corner of the box, have 2 offensive lines, and 1 defensive. Roll the ground ball with the defender always trailing Goes as 2v1 (2v2), 3v3, 4v4
5 Min	Water
10 Min	John Hopkins 3v2 Challenge https://www.youtube.com/watch?v=ivm2d55bOY8 Great competition drill that teaches soft hands on offense and quick ball movement. Have the kids split up with dark vs light Have each team run for 5 minutes in offense and defense and keep track of who wins Setup 5 cones around the goal, the cones are in a star pattern with the top of the star at the top of the goal about 10 yards away Have the defense on the back 2 cones behind the net Have the offense on the top 3 cones Place a goalie in the net and use tennis balls Coach throws a ball to an offensive player and it turns into a 3v2 Defense has to adjust to the man and talk to stop the ball from going in the net The losing team has to do extra pushups or sprints