2/5/2023

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, 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	Hogan Pace of Play Drills Drill 1: Saint Drill - Two over the shoulder passes each time a player goes (go all right handed, then all left handed) Start with 4 lines 15-20 yards on each side of the middle of the goal and top of the box Two Goalies in the middle of both lines balls start down low, passes to same side high, passes to the goalie, runs up field catches from goalie over the shoulder and then passes to the top left, top left passes down to bottom left Drill 2: Four Corners - Over the shoulder passing (all right, all left, catch right throw left, catch left throw right) Goalies in the middle with balls 4 corners 15-20 lines out 2 balls, goalies follow the ball, if the ball gets dropped the goalie passes a new ball to the next guy in line
10 Min	Offensive Sets Field positions 1, 2, 3, 5, 6 (crease), 4 (top middle) O and 42 Principles North/South East/West (don't move the ball back where it came from, be open on weak side) Someone dodging towards you clear through the crease Picks and Rolls and Picks and slips
45 Min	6 v 6 with instruction
10 Min	3 v 3 GB with different team wings Focus is to try and move the ball off a GB to an open guy Position 1 player of each color off to a wing, one on each side 3 v 3 GB in the middle of the field, whoever wins position is on offense Get the GB pass to the wing, defensive wing guy gets to the hole as fast as possible 4 v 4
10 Min	Continuous 3v2
7 Min	4 40 yard sprints