10/4/2022

Time	Drill
5 Min	Active Stretching Goal, Swax Lax, Bucket Balls, Cones, Football, Basketball
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 4 min rest in between 20 Yard sprint 40 Yard Dash
10 Min	Star Drill with Hitch Dodge Shooting
10 Min	Line Bump Drill Setup 3 cones in front of goal, with 3 offensive and 3 defensive players Offense does a double move but stays near cone, defense doesn't take the ball away Phase 1: Positioning when the ball moves Phase 2: Slide & Recover - Hot, Away, 2
10 Min	Face Offs and Ground Ball Drill Devil Ground Ball Drill Bring an extra long pole 4 guys in the drill Ball on the ground about a yard in front of the guy scooping the ball, about 2 yards away are two chasers, off to the side is an outlet guy On whistle scoop through the GB, arms tight to the body Run through the ball, keep it going your way, Make a big turn with the ball to escape pressure, ball carrier and outlet guy communicate Defense don't kill the ball handler Switch the outlet and GB guy, then rotate defense to GB and outlet (switching long poles) https://www.youtube.com/watch?v=HY0e_myHAuw
10 Min
10 Min	Gretsky Drill 4v4 Goalie or blocker, 2v2, 3v3, 4v4 up top, 1 feeder low, the other at a side, cone off a diagonal GLE Cut towards ball, spacing far and away and look to cut for position, look for off ball picks Variation: Add 1 defensive guy down low Variation: 3 v 2 up top and 2 v 1 down below (low guys can't shoot)
10 Min	5 on a Die Drill (to 5v5 scrimmage) (5) offensive players integrating E-W/N-S Rule N-S triggers quick pass E-W player dodges, pulls out, and passes it on on adjacent Must keep the ball moving quickly (5) defenders playing "soft defense" but with good positioning and communication
20 Min	6 v 6
30 Min	3v3 Lacrosse Larger field and out of bounds Phase 1: Must do a 2 man game move to shoot Phase 2: