1/23/2021 - 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
5 Min	Challenge: Game situation drill work must incorporate two man game Failure to do so is 5 pushups after the drill Coach will say when the challenge applies Pick and Roll Pick and Slip Mirror Give and Go Pass Down Pick Down
15 Min	4 v 4 Keep Away in the Box, Start with Ground ball Challenge applies within shift
10 Min	Stick Protection and Dodging good stick protection neutralizes athletic ability One Hand - ball hand up high get the elbow out wide, stick vertical close to body, figure out how your comfortable with protection, thumb facing down so shoulder is facing up Two Hand - Bottom hand opposite pocket, move the bottom hand across the body Put pressure on the opposition with your eyes Stick protection drill, call out the coaches numbers, goal is to get comfortable with the ball, so you feel not see your man Drill: Running back quarter back drill: Start behind the goal, run 45 degree angles (Z drill), dodging forward being in a running back posture, as you hit the 45 degree angle, pop up to quarterback position. You roll dodge, Head/Body/Hands - Plant move that head around, move that body, then roll your hands Drill: Z carry in a sprint across the field, practice stick protection while running
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	2v2 Behind Add a Guy Divide team into white and dark Start with 4 lines behind, 2 white, 2 dark lines Starts as a 2v2 behind the cage After 30 seconds, add another offensive player from behind and it turns into a 3v2 Offense does two picks from behind, if they see a switch, the second pick is a slip and dump Challenge applies
20 Min	2v3 into 1v1 Goal of this drill is work on alley dodging and handling a slide. Crease guy is getting used to a guy at his back, 2nd half of drill moves the ball to the weakside and dodges. Goal in the middle of a line 2 offensive guys and 3 defensive guys Offensive guy at the far 5by5 and offensive guy opposite side of the alley Right side, defender and dodger go down the alley, defensive guy at the 5by5 on the right side slides offensive crease guy runs with defender on back and look to feed Immediately after shot, coach puts a ball from top center to left side. Slide defender approaches the left shooter who dodges down the alley
20 Min	2 v 1 Box Build Up Offense, clear through, create space, set picks and rolls Drill starts as a 2v1 ground ball and goes into a 4 on 4 start with goalie and 1 defender in the hole At corner of the box, have 2 offensive lines, and 1 defensive. Roll the ground ball with the defender always trailing Goes as 2v1 (2v2), 3v3, 4v4 Challenge applies
5 Min	Water
20 Min	West Genny or 4v3 Dragons