8/18/2020 - Speed & Agility Practice Plan

Time	Drill
5 Min	Active Stretching Tom to bring hurdles
30 Min	Movement (1-7 should be daily, 8-10 are linear acceleration specific) 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 8) Running with high knees 9) Tall-Fall Run x 3 10) Push-Up - Start x 3 11) Build Up Sprints (40 yards) x 3
5 Min	Water
10 Min	Strength Stations 30 - 45 Seconds, (depending on time) x’s 2 1) Mountain Climbers 2) Single Leg Squats 3) Push Ups/Knee Push Ups/Planks 4) Supine bridge (single leg) 5) Hollow Man Pose
5 Min	Water
15 Min	Face Offs and Ground Ball warmup shoot https://www.youtube.com/watch?v=jN-1aobAB18 3 lines at the top of the box 3 kids run into the crease turn and face a coach at the top coach rolls a ground ball, picks it up pass twice and shhot 3 seconds to make both passes and shoot
10 Min	Split Dodge Agility Drill Bring 4 hurdles, set them up in a 1-2-1 configuration with each hurdle being about 5 yards down field from the next (stagger hurdle number 2 and 3) Focus on hard plants with the outside foot, and get the stick in the other hand Focus on stutter steps https://www.youtube.com/watch?v=P2OjcuhVqPI
5 Min	Water
10 Min	From Midfield - Split Dodge to Rollback https://youtu.be/4pQa9j9MaEE?t=53 For a righty, spit dodge down the Alley to the left, rollback to the right and shoot hard to stop a re-dodge Dodge with your weak hand rollback to the middle with your strong hand Plant that outside foot for the quick rollback Examples: https://www.youtube.com/watch?v=cD4vyMivraw
5 Min	Water
10 Min	Two Man Game Pass & Move - Catch & Go - review last week's drill Mirror Move in a mirror scenario reflecting the other player Purpose is to bait the non ball carrier's D guy to the ball 32 dodge the 6 player moves to the 4 and back pedal From the side, 6 player moves to the outside Trigger When passing North/South or east west, the defender of the guy that passes watches the ball Two lines (one at top, the other at the wing), top player passes to wing, then goes to goal to receive pass and shoot
5 Min	Water