9/10/2022

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	Offensive Principle: Draw and Dump - Center Dodge Slide and Dump Play without a goalie at first Have a center offense and defense middie Have 2 low attack and 2 low defenders Middle dodges in the middle, beats his man, dumps to where the slide comes from Put in a goalie and play live
10 Min	Offensive Principles Exchange Princeton North/South East/West Redirect to Weakside Dodge/Draw/Dump Fade or Drift Slide is drawn Clear Through Cut opposite side
10 Min	Gretsky Drill 4v4 Goalie or blocker, 2v2, 3v3, 4v4 up top, 2 feeders down low Variation: Add 1 defensive guy down low
10 Min	Defensive Review Standard, Amigo, Pinch, Heavy, Camel (slide early)
30 Min	6 v 6