8/26/2021 - Optional Practice

Time	Drill
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.
5 min	Warmup jog twice around the field
10 Min	North/South East/West Passing and Shooting
7 Min	Round Up
7 Min	Keep Away 3 v 4 or 5 v 6 Passing - Be Comfortable with Panic 3 Offensive guys vs 4 defense guys passing Use the cage as help
15 Min	Double Gretzky Drill practice picking up cutters two feeders behind the cage pass the ball back and forth 2 defenders and 2 offensive guys top of the box defenders head on a swivel yelling which player has the ball while watching their guy offensive guys cut, defender denies the cut defender should watch the cutter's hips not his head, shoulders or eyes
10 Min	3 v 2 both sides with locked man in the middle
20 Min	Cabrini Hub Drill to 4V4 A great drill that is done in two phases. The first phase is used for defensive positioning and footwork, and offense swinging the ball around the goal. The second phase turns into a 4v4 with offensive players working on specific techniques. Put a goalie in cage, add 4 cones around the goal in a diamond shape Divide teams up with attack and some middies on one team, defense and some middies on the other. Spread these players around the field at the cones Phase 1 of the Drill - Defensive Footwork The offense looks to swing the ball around the goal, they must stay in their cone zone As the ball is passed to the offensive guy, the defender sprints towards his man applies pressure. Defenders accelerate and arrive under control, using toe to heel transition. The defender can check the hands of the offensive guy, who is pretty much locked to his zone When the ball is passed, that defender very quick moves or recovers back into the hole Defensive Coaching: Approach, Break Down, Toe to Heel weight transfer, arrive with check, recover back to the hole Phase 2 of the Drill - 4v4 with offensive techniques - Coach initiates phase 2 with a whistle blow The offensive players begin in the diamond formation and we add techniques or little rules to the play Offensive Coaching Must Begin: Invert Middies, Pass Down - Pick Down, Aggressive drive to the cage, Off Ball Pick, Isolate the short stick defender, Create picks to force short stick vs attack
20 Min	6 v 6