9/11/2022

Time	Drill
5 Min	Active Stretching Swax Lax, Balls
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 1 min rest in between 20 Yard sprint 40 Yard Dash One Lap
40 Min	Hogan Pace of Practice Passing Drills Goal is to get a ton of touches with a high amount of engagement in a short period of time Drill 1: Four Corners Drill Drill 2: Constant 3 v 2 Drill
10 Min	Clears Walkthrough Rules of the clear Rule 1: Use the whole field Rule 2: Transition Rule - If you have the ball and not covered, get someone to cover you so you can make the next pass. If you are covered move the ball Rule 3: Do not clear to the box side, until all subs have occurred Rule 4: Shorten your passes, on the diagonal, and no more than 15 yards Rule 5: Middie furthest from ball has onside responsibility Rule 6: Switch fields to the weakside Standard (4-3) 2 long poles banana cut, 1 defender in the middle moves away from ball, 3 middies running our motion Flag motion 1-2 seconds straight then move towards the end lines Maverick - middie cuts back to the end line and turn to the outside as its least likely to get doubled Pinch - if the defensive player is running up the side, the middie clears through but staying onside (keeping the way clear) Deep - the two middies run deep and the goalie tries to hit them Butter Two attack at the line, same side as the ball goes when middie crosses over
10 Min	3 v 2 or 4 v 3 clearing Drill Defense and goalies are behind the goal in 3 lines 2 Lines of attack at the top box, 2 attack in the box, can't leave the box and work a 3v2 clear to the top of the box
10 Min	Clears to half field slow break goalie, 2 defenders, 3 middies huddle around goal, 3 attackmen (who jump on field after clear) Goalie picks up a ball yells clear, 2 defenders banana cut, middies Flag at middle, left and right Goalie picks a defender, to pass, defender throws to middle middie who is maverick and then to opposite side middie all diagonal. middie who doesn't touch the ball gets the pass from the last middie, runs a slow break down the same side of field, passes to a flashing attack, who slow break it and pass back to the goalie for the next clear.
10 Min	Rides Chase 3-3 Ride
10 Min	Clears vs Rides
30 Min	6 v 6