1/15/2023

Time	Drill
5 Min	Active Stretching
5 min	Warmup jog around the field
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	Partner Passing Standing Still (left, right) Sideways quick stick
15 Min	Hogan Pace of Practice Drills Drill 1: Star Drill with Shooting line 5 (top of star) can shoot or pass to line 1 (balls start at line 1) Drill 2: 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
5 Min	Ground Ball Statistics The team with the most possessions has a greater chance of winning the game At the College Division 1 level each team gathers approx 30 ground balls per game If you win exactly 50% of the ground balls you have a 50% chance of winning the game The more ground balls you win the higher percentage your chance of winning the game are Most ground balls are won after faceoffs Let's say there are 60 ground balls per game. If our team wins 35 and they win 25 we now have a 60% chance of winning the game Teams with a -5 ground ball differential win only about 1/4 of their games If we win 10 more ground balls per game then our competition we have a 70% chance of winning the game
7 Min	Boxing Out Drill Teach proper boxing out, getting low center of gravity Phase 1: Get a line, partner up with one ball, put the ball on the line and get butt to butt. One side of line goes 100% the other 60%. Two whistles (box out, then 100% guy gets the ball) Phase 2: Get a line of guys, one guy out 5 yards, gentley roll the ball, approach and turn butt to box out, then scoop through. The guy near the ball plays light defense. Practice approach, boxing out, curling and passing to the first guy in line.
7 Min	Buckeye Shooting Drill Run to the goal then ground ball up. GB - pass - pass
20 Min	Proper Shooting Technique Hand position, elbows out, head up Drill 1: Time and Room Shooting (hands up, elbows out, receive pass, shoot and follow through to goal). Coach lobs a ball high and players shoot Drill 2: On the Run down the alley
7 Min	4v0 fast breaks Proper fast break spacing WIth shot blocker run 4v0 Make it a 4v3 Variation: make it 4v3 with chaser
10 Min	Ultimate Lacrosse