8/27/2020 - Speed & Agility Practice Plan

Time	Drill
5 Min	Active Stretching Focus is Dodging, shooting, defensive approaches and two man game Bring Med and slam balls Bring weighted goalie stick
10 Min	When executing simple, competitive movements, the ability to generate high levels of strength and speed instantaneously, in any given moment, relates to the athlete’s movement proficiency. This means the more speed and strength that is simultaneously generated in a given moment, the more it will lead to running and accelerating faster, increasing explosiveness, jumping higher, and changing direction quicker. So, the focus of today will be to marry the themes of the prior three training sessions into more complex movements that ultimately will give each athlete confidence in their own ability! 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
10 Min	Crossover Step 1) Hip Turn Drill x’s 5 per side 2) Hip Turn w/mirror drill x 15 seconds x 3 sets 3) Diagonals: 3 x side @ ½ speed, 3 x side @ full speed 4) Parallel stance with hip turn and crossover step x’s 15 yards x’s 3/side 5) Parallel stance with hip turn and crossover step x’s 15 yards, then N/S run 6) Parallel stance with coach's cue (either hip turn, backpedal, or lateral shuffle) x’s 6
5 Min	Water
10 Min	Conditioning/Footwork Drills: 1) 5 - 10 - 5 Lateral, Sprint, Lateral x 3/side (full rest in between) 2) Rollover, get up & go x 30 yards x 3/side (walk back to line) 3) Strong Man/Woman Med Ball Toss x 3/side (chest pass back to line)
5 Min	Water
10 Min	Stations 30 - 45 seconds, (depending on time) x’s 2 1) Thrusters 2) Lateral lunge (feet stationary) 3) Burpee Push Ups 4) Mini Band Monster Walks 5) Med ball walkovers
5 Min	Water
15 Min	Stations: Tom Dodging, Dave Goalie Work Dodging one handed dodges, inside roll, split dodge, hitch dodge Goalie Work Walk the line weighted stick Walk the line with a weighted stick Two Goalies - toss and switch Two goalies toss and balls to each other on opposite hands Two goalies - Swing arms toss ball One goalie has two balls, swings their arms, and randomly releases to toss it to another Two goalies - Drop balls One goalie with two balls, they randomly drop one and the other goalie has to catch it Weighted Goalie Stick Save tennis balls, make sure they are stepping and getting body behind shot 6 point shooting Cone Drop Drill
5 Min	Water
10 Min	Power and Finesse Line up your players at the mid line Put a bunch of balls next to the players Put a few attack about 10 yards from GLE on one side A player at the top, takes a high velocity shot from a distance of just inside the box line He then runs and takes a feed from an attack player and takes a quick stick shot in front of the crease (Either quick stick or one cradle and shot)
10 Min	Two Man Mirror Shooting on the Run Goalie in Net One guy in the crease the other at the top, run a mirror and shoot with power outside and finesse inside
10 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	2v2 or 3v3