8/12/2021 - 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 three times around the field
7 Min	Star Drill
7 Min	Rhythm passing drill Use 5 cones Setup the cones in a box with a middle cone. Off the middle cone we go 6-10 yards out Kids stand on the middle cone, cut towards a cone and receive the pass Catch on the outside, cradle, turn and make the pass
7 Min	Ground Ball away to a defender, run up and box out to scoop up
10 Min	Star Recovery Drill Star Recovery Drill Interior cones mark out the “heart,” or most dangerous area of the field. Practice covering inside out and back again on-ball defenders have one responsibility: stop the ball carrier. Off-ball defenders need to worry about protecting the inside, keeping head on a swivel with assigned attacker, and be ready to cover open players should you need to slide Setup two sets of cones like in the diagram Kids start at the X's and approach and recover at each cone Exterior cones represent an offensive player preparing to dodge. Defender slides to cones on an angle, not a direct line. Stick should be up field when breaking down on the exterior cones. Stick should be to the inside (in passing lanes) at interior cones. Variation: Add offensive guys on the outside and one in the crease, pass the ball around, have the whole team defense approach and recover
7 Min	Floating Dodge from top wings From the top of the box on left and right Put your body facing inside to the island, stick top side Side step and move the stick to the inside, stutter step, two steps look to draw the double, if not rip it Work on getting the defender to freeze If defender moves down the alley jab step up top and rip it
15 Min	Two man game with Ryan Boyle Vertical two man game, don't be on the same plane, one guy high the other low One guy dodges down the alley and throws back Pick guy goes up and in to make a 45 degree angle When dodger comes off the pick, defense has two options stay or switch If they stay, shoulder to shoulder rub and dodger goes down the lane If they switch, slip through to the open space, wide with your stick facing the guy Pass Down Pick down Re-Pick if the first one doesn't work, re-pick again Defense For defense play the ball hard and force him to a side Communicate, the defender whose guy is picking is calling the switch Work on 2 v 2 up top with a goalie Pass across and its live
10 Min	1v1 into 3v2 This drill focuses on the winner of the ground ball drill being rewarded with staying in the drill Create 2 defensive lines and 2 offensive lines at random places on the field Create 2 more Offensive lines on the side of the box at GLE Coach rolls the ball out to a 1v1 with two offensive players As soon as an offensive player wins the possession the other 4 lines join the game Player that wins looks to ground ball - pass - pass The player that did not win the ground ball returns to the ground ball line Keep the drill under 10 seconds
10 Min	2 v 1 buildup - must set a pick and roll/slip to score
10 Min	4 v 4