10/21/2019 - Speed and Agility Practice Plan

Time	Drill
5 Min	Circle Stretching
20 Min	Two Stations Station 1: Ladder work Ladders forward both feet, sideways Jog down hill 10 pushups on top of other hill Sprint up the hill 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	Fakes Goal of a fake is to make your defenders or goalie to think you passed the ball Wrist Fake (top hand) - little half turn Full wrist turn (top hand) - top hands turns the head points straight up Over the top fake (bottom hand) - top hand guides
10 Min	Kamikaze Drill - Split dodge drill https://youtu.be/e953HLWIX20 Short choppy steps, change speed and direction run towards each other split dodge use shoulders and hips Sell it one way, come back the other way Change to the other way (left to right, right to left) Optional make 2 additional lines to pass and catch before and after split dodge
10 Min	Ground Ball Train https://www.youtube.com/watch?v=wIOjTHxEJ3A Line up all one one side of the field, need about 20 yards wide and width of a field Idea is for kids to get alot of repetition with ground balls 3 types of ground ball work, kids go back and forth across the field Roll ball to self, double move escape (face dodge, roll, split dodge) go to sideline and then to start the other way Start with ground ball at feet, kick with foot, hockey with stick, double move escape roll ball out accelerate through it