8/25/2020 - Speed & Agility Practice Plan

Time	Drill
5 Min	Active Stretching Medicine balls and 5 and 10 lb dumbbells Gloves, arm pads, and long pole Lateral Acceleration, Lateral Change of Direction and Retreating Acceleration are important for all positions on the Lacrosse field, but are most important when defending the ball carrier. This is done by staying as athletic as possible relative to the play with a low center of gravity. When your center of gravity is low your footwork can be both in control and ready to explode in a different direction in the blink of an eye. Practicing proper technique and footwork while strengthening and conditioning certain muscles will help you slide side to side and reposition your feet much more effectively. Ultimately, this will make it much harder for a ball carrier to succeed in trying to dodge you! In order to perform better while accelerating laterally and changing directions in Lacrosse, there are four key areas to focus on: Lateral Shuffle - Acceleration vs Deceleration/Re-acceleration Retreating Acceleration Hip Turn Crossover Step
15 Min	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	Water
15 Min	Lateral Shuffle - Acceleration vs Deceleration 1) Technique - back leg is power leg, front is “pulling” - 3 x’s 10 yards 2) Lateral 5 - 10 - 5 Retreating Acceleration 1) Backpedal Technique - load ankle and hips to drive backwards with “nose over toes” 2) Box drill - shuffle, backpedal, shuffle, sprint Hip Turn 1) Technique of dissociation 2) Quick hips 3) Pop Off (not crossing over) Crossover Step 1) Technique - upper body stays oriented , hips turn and burn with arms like sprinter 2) Ball drop dril
5 Min	Water
15 Min	Stations 20 - 30 Seconds, (depending on time) x’s 2 1) Fake throw drill with shuffle (med ball) 2) Renegade row w/dumbell 3) Repeated heiden over hurdle 4) Med ball walkovers 5) Mini band lateral walks
5 Min	Water
10 Min	Footwork Approach Above GLE https://www.hoganlax.com/approach-above-gle Drill is useful on how to approach a man above GLE Approach is when sliding or adjusting to your man getting the ball We want to take away the inside of the field while approaching the man Setup Setup 2 cones at the top of the box at the start of the alley Setup 2 cones about 10 feet in front of the crease with 10 feet in between Have the defense, goalies, middies stand behind the goal Have the players run to the first cone, stop then sprint to the cone at the top of the alley, and breakdown Back should be turned towards the inside of the field, then sidestep out 45 degrees Players should run both sides of the field
5 Min	Water
5 Min	Funnel Drill Four lines (offensive / defensive) at the top and wing The offensive player goes at 50 percent, and the defensive player moves the person down the funnel away from the goal https://www.youtube.com/watch?v=OZ107iXg4D4
10 Min	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
5 Min	Water
15 Min	Stations: Face off's and Defensive Poke Checks
10 Min	4 v 4 or 3 v 3