8/16/2022

Time	Drill
5 Min	Active Stretching Goal, Swax Lax, Bucket Balls, Cones, Kick Ball
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
20 Min	Passing & Shooting 3 man weave Saint Drill Double 53 Shooting Sweep, pull back, fill and pass, clear through, and new guy dodges and shoots Crossfire Passing
10 Min	Salisbury Call Drill https://www.youtube.com/watch?v=jUlHAUToyhE 2 lines of offense/defense on each side top of box 1 or 2 attack at x 2 defense and a cone in the hole in the middle One middie dodges down the alley, trying to get to the inside Defensive player on the side yells I'm "hot" and the other defender gets on the cone and yells "two" When the "hot" guy slides he yells "fire" and "away" for the beat defender to recover Offensive guy accepts the slide, backs out and passes to the guy at X, Attack drops the ball Other side on top dodges and repeat the next time
10 Min	3 v 3 small goal lacrosse
30 Min	Start at 7:15PM - Kick Ball