09/30/2019 - Speed and Agility Practice Plan

Time	Drill
5 Min	Circle Stretching
20 Min	Two Stations Station 1: Ladder work Ladders forward both feet, sideways 2 Slam Balls 36lb squat Medicine Ball Throw 10 pushups Jog around Water Station 2: Jumps 20 Squat Jumps 20 Skip Jumps 20 Sitting Jumps 20 Bicycle Jumps 20 Hockey Jumps Checkerboard horizontal jumps
5 Min	Water
5 Min	3 Man Figure 8 Passing
5 Min	Zig Zag Defensive Approaches Big Big Little Little Once you set back peddle Take away one side At the end approach the last cones forward Circle around cone
10 Min	Rhythm passing drill Use 5 cones Setup the cones in a box with a middle cone. Off the middle cone we go 6-10 yards out Kids stand on the middle cone, cut towards a cone and receive the pass Catch on the outside, cradle, turn and make the pass
5 Min	Partner Checking Partner up One person puts hands out straight the other defender get in athletic stance Make M's, W's, Figure 8's through their hands
10 Min	partner passing Pass and Step back 3 steps Week hands in a row btb's in a row
10 Min	Ultimate Lacrosse Think “ultimate frisbee” with lacrosse sticks-- players are only allowed to take three steps with the ball before they must pass. If they don’t pass within three seconds of stopping, they turn the ball over to the other team.