10/15/2022

Time	Drill
5 Min	Active Stretching Goal, Swax Lax, Bucket Balls, Cones, Football, Basketball
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
10 Min	Keep Away
10 Min	Wing Dodge and Crease Picking Drill Use these Dodge and Crease Picking Drills to teach your players how to practice feeding out a dodge, off-ball movement and basic offensive tactical concepts. http://www.uslacrosse.org/multimedia-center/blog/postid/888/video-dodge-and-crease-picking-drills-mens.aspx Start with two lines of players and one player in the middle, picking away. The first line will have the balls and drive in. The player in the middle sets a pick on the outside for the player on the far wing. That player comes in, bumps shoulders, catches and shoots.
10 Min	Line Bump Drill Setup 3 cones in front of goal, with 3 offensive and 3 defensive players Offense does a double move but stays near cone, defense doesn't take the ball away Phase 1: Positioning when the ball moves Phase 2: Slide & Recover - Hot, Away, 2
10 Min	Skeleton Clears 4-3 Butter Double Butter
10 Min	Continuous 4v3
10 Min	4 on 4 Escalation
10 Min	Dice Drill Best to run with 25+ kids but need 19 min Put guys on the field in a 5 v 5 dice pattern Add a second crease at the five/five its 2 points and encourages a middle shot Kids play 5 v 5, making the east/west dodge rule Bonus: every ball pass sub both the off/def guy
20 Min	6 v 6