8/13/2020 - Speed & Agility Practice Plan

Time	Drill
	Theme Tonight: Functional Movement Assessment, 2 Man Game, Clearing
5 Min	Active Stretching Start with a warm up jog of a full length of the field and back Knee huggers (hamstrings): Hug each knee to the chest, moving hips forward High kicks (hamstrings, hips): Kick leg up and across the body towards raised hand on opposite side. Let leg free fall (lightly) backwards. Lateral slides (groin, hips, knees, ankles, lower back): *visualize a line of hurdles* move laterally while ducking under each hurdle. Heel scoops (hamstrings, lower back): Extend leg out in front with heel on the ground. Reach with both hands towards the heel. Come “through the leg” with arms all the way above the head. Toe touches (hamstrings, core): On one foot, reach down and across the body towards the foot on opposite side. Simultaneously reaching behind with unplanted leg.
15 Min	Functional Movement Screen Shoulder Posture Laxity thumbs Laxity Elbows Laxity touch toes Balancing one foot Plank Glute Bridge
15 Min	Readiness to Move Evaluation Squat Walking Lunges Pushups Shuffling Hop to one leg Striders
5 Min	Water
15 Min	5 Strength, Speed, Agility Stations 2 times through 50 second work phase 10 second rest/switch to next station 90 second rest in between sets Partner reverse lunge to medball toss Plank Up/Downs or walkouts (depending on upper body strength) Tall Kneeling Med Ball Stomps Russian Twist w/Med ball and partner Single Leg Medial-Lateral Line Jumps
5 Min	Water
10 Min	Over the Shoulder Passing Drill
10 Min	Pick and Roll Drill Set up 4 cones around the 12 and 8 meters, two cones up top and two on goal line extended out about 10 yards. The balls are down low at the lower cones with X1. X1 looks to drive up the lane and accept a pick from X2. X2 must time the pick and stay still until X1 passes and releases off the pick. X2 then rolls off towards the goal and looks for the feed from X1. X1 must be sure to keep moving to create space to feed X2 in the middle. Both lines are going at the same time, and all feeds end with a shot into the goal.
10 Min	2 Man Game Drill Divide your team into two color groups, have two lines 10 feet above the box line. Put a goalie in the net. 4 total players come out, 2 from each line, 1 group is offense the other is defense. Players rotate within their own group The play starts when one guy passes to the next Try to get on different planes before setting the pick a low guy should be at a 45 degree angle Guy with the ball goes down low and wide, passes to the other guy in the middle, goes and sets pick The goal of the drill is to have the two offensive players set picks and rolls for each other Player receiving the ball stutters before the pick runs off the pick and towards the goal, looking at the slip man Guy setting the pick (slip man) turns into the shooter and mirrors him Run with the shooter shooting, and then run passing to the slip man in the pick and roll Variation: Work on a pass down pick down Variation: Slip man can replace the guy driving or can set a re-pick Defense: Work on talking, calling out picks (left or right), forcing a man to one side of the field, and calling switches
10 Min	Clearing Strategy Look for certain guys via progression (first look, second look etc) Spot where the shot came from – The player shooting the ball is often watching to see if his shot went in, leaving open teammates directly behind him in space he drove from with a clear path to the midfield. Breaking Middies on opposite side of field where shot came from – The quickest clear and easiest clear is to outlet to a middie. This often leads to a fast break as well. So if option #1 is unavailable, look to the middies on opposite side of the field and try to hit them with a lob pass. Defenders on either side of the goal – Your defensive teammates should know to break to these spots on the field lateral to the goal. If there are no open middies up the field in our 1st two progressions we’ll look to outlet to a defenseman on either side. Run up field – If the 1st 3 progressions are all covered and there is nobody guarding the goalie and there ample free space in front of the goalie, head up field existing the crease through the top. Nothing gets riding attackmen more excited then seeing a goalie on the move so be extremely cautious and look for two-on-ones to make a clearing pass. Head out the back of the crease – If someone is guarding the goalie in front of the crease, then exit out the back of the crease. The riding attackman will follow you, so be sure to run as close to the goal as possible. Since the attackman must stay outside the crease running in a large circle, staying close to the pipes will create space between you and that attackman. Against Goalie Free Ride - quick pass from goalie to middie running towards and sideline. Make sure two middies break to the goalie and sidelines.
10 Min	3 v 3 with clears