1/31/2021 - Practice Plan

Time	Drill
5 Min	Active Stretching
10 Min	When executing simple, competitive movements, the ability to generate high levels of strength and speed instantaneously, in any given moment, relates to the athlete’s movement proficiency. This means the more speed and strength that is simultaneously generated in a given moment, the more it will lead to running and accelerating faster, increasing explosiveness, jumping higher, and changing direction quicker. So, the focus of today will be to marry the themes of the prior three training sessions into more complex movements that ultimately will give each athlete confidence in their own ability! Movement (1-7 should be daily) 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
2 Min	Challenge: random conditioning during practice (5 whistle blows, get on GLE and run sprints)
15 Min	4 v 4 Keep Away in the Box, Start with Ground ball
10 Min	Drill: Shock & Main like shark and minnows soccer circle or smaller each player has a ball Have to put ball on the turf and continuously pick up ground balls Knock opponents balls out of circle Can steal a ball to get back in the game last player left with a ball plays keep away, but still has to put ball on the turf
10 Min	Drill: Rapid Fire Live Have a line of guys with a ball, about 10 yards apart Have 1 guy leapfrog to each guy and do a faceoff
30 Min	Faceoff Speciality with Coach Tom
30 Min	Types of Dodges to the Island Justin Ward Off-ball guys, create space, don't let 1 man cover 2, all 5 guys should put themselves in a passing lane Boyle Rule: When you are looking at your defender, ask yourself the question am I faster or more athletic? If you are, then go with 1 hard move with conviction If you are not, then pick your spot to create leverage at the goal line or the apex of the back of the goal Come Around - beat your guy around the cage backhand - running to the crease stick to the inside and shoot backhand Runaway - Seen as a bailout to a come around, hide the stick well and dodge up and away at GLE and shoot (must be practiced) Inside Roll - use your bottom hand elbow to push the guy out, try to run to opposite pipe Flat Roll - Like an inside roll but further out and roll at GLE then gain space inside Rocker - Create the illusion that we want to roll where we came from, rock your head and shoulders to show the fake Step Back - Fade away step away shot, use your man as a screen Question Mark - Efficiency and timing, point your stick out change hands and shoot inside, time it on a check. 2 Step question mark: first step into your man, then out to the sideline and out and shoot High Island - drive high, try to do a hockey stop (inside foot driving) and have space to come back and shoot
15 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
20 Min	4 on 0 ground ball drill Everyone starts at the top right, 3 guys hustle to adjacent spot, first guy in line picks it up get ground ball, move it, move it, move it, shoot Teaches the other 3 guys to get into a passing lane and finish First pass must be adjacent, next passes can skip etc Rotate at each corner of the field and continue
20 Min	3v2 or 4v3 2 man drill teach player 2 man concepts while working on GB's and stickwork under pressure Have the team split up into two colors Setup in 3 lines around the cage (at the 20 meters) Coach is setup with balls at the top of the box GB is rolled out to either of the 3 lines You then run a front side 2 man and get the ball to the back side ASAP last guy to touch is out and the other 2 drop back in on defense Can do this as a pregame drill