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: Star Drill with Shooting Drill 2: Saint Drill Drill 3: Constant 3 v 2 Drill Drill 4: Alley Shooting with Swaxlax Have offensive and defensive guy, defensive guy starts in the hole, approaches takes away inside, forces down the alley offensive guy shoots and sometimes tries to go to the inside
20 Min	Offensive Set & Play Review Areas of field (numbers, Boston, France) Sets: Zero Plays: 32-51, 53, double 53 21 12 Sets: 42 Deuce, Deuce Long, Deuce Line color
10 Min	Clears Walkthrough Standard Butter
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. 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
10 Min	Rides Chase 3-3 Ride
10 Min	Clears vs Rides
30 Min	6 v 6