8/3/2021 - 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 2 Laps 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
10 Min	Over the Shoulder Passing
10 Min	North/South East/West Passing and Shooting Start in 14 balls on top and bottom, feed middle Morph into open and sides dodge
10 Min	4 v 4 Keep Away in the Box, Start with Ground ball
10 Min	Alley Dodge with Pull Pass and Shot Explain a pull pass across your body, moves the ball 1-2 seconds quicker 3 Lines up top First guy Dodges down the alley, hit a cone then pull passes to the center guy center guy moves it to the 3rd guy for the outside shot New guy goes, run to the line you pass to Switch Sides https://www.youtube.com/watch?v=dRRbXgiLbIg
7 Min	Dodging from X The Boyle Rule - Ask yourself am I faster or more athletic then the person covering me? Optimal Speed - the rate at which someone or something is able to move or operate change of speed change of direction change of angle change of posture (running back/quarter back) Step Back - Fade away step away shot, use your man as a screen (Have a defense guy standing or trash can) Inside Roll - use your bottom hand elbow to push the guy out, try to run to opposite pipe
5 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
10 Min	Rondo Drill to Transition drill Sacred Heart calls this the Loyola drill Have goalie, 3 attack, 3 defense in goal At the midline, send in 3 v 2 or 3 v 3 middies, pass the ball around in the middle with 4 consecutive passes, hit the coach with the ball, coach starts the transition into 6 v 5 or 6 v 6
5 Min	Water
5 Min	Water
10 Min	Drill: Baer Drill Low center of gravity drill Athletes are back to back box out for control over the ball Kick the ball 2 times before it is live When ball is in between your feet you kick the ball Competitive aspect to stay low Variant: Put the ball between their backs
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