8/4/2022

Time	Drill
5 Min	Active Stretching Goal, Swax Lax, Bucket Balls, Cones, Basketball
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 2 man passing down field Keep Away Spin and Fire Shooting two lines 6 yards from goal, square shoulders, spin, crow hop, point foot at back opposite side and shoot Turn to the outside, shoot with outside hand
10 Min	Spider Drill http://laxpower.com/laxnews/news.php?story=51130 The goal of this drill is to get a ground ball and transition to either offense or defense through the concept of "ground ball - pass - pass". Divide your attack and defense with different colors Split your middies between the two colors Put a goalie in the net Have two lines of kids behind the goal at the end line Coach should be at the restraining line with the balls (top of the box) Coach calls out a combination of players example: "Three O, two D" or "four O, Five D" Coach rolls out a ground ball and the players compete for possession If the offense players gain possession, they play to the cage If the defense players gain possession, they clear to the midfield line (even if man down) Coach calls out next players as the ball hits the restraining line Focus on "ground ball - pass - pass" every time the offense gains possession of the ball. Have the guy scooping up the ball run to open space to make a pass
30 Min	Start at 7PM - Basketball