9/13/2022

Time	Drill
5 Min	Active Stretching Goal, Swax Lax, Bucket Balls, Cones, Football, Soccer Ball
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
10 Min	Hogan Pace of Play Spoke Drill - Catch left, throw right - Catch right, throw left
20 Min	Face Offs and Ground Balls 1 v 1's or z dodge without defender stick Help Drill - Non contact GB with a chaser and an outlet Line the guys up in a single file line, add two goalies 20 yards away and 15 yards out on the side Coach in the middle opposite end with balls, rolls a GB to Scooper gets the ball, C curls to his butt end, chaser providers a little pressure, helper goes to his butt hand side Helper passes to the goalie on the side and goalie rolls it back to the coach Scooper runs to, through, then away Whistle GB Drill
10 Min	Offensive Principle: Clear through and Double 53 No goalie in cage, 3 lines top of the box Run 53, far guy initiates the clear through, curls down Middle guy, curls up fades or double 53 Dodger passes back to one of the other two and they pass to the other, 3rd guy shoots
10 Min	Gretsky Drill 4v4 Goalie or blocker, 2v2, 3v3, 4v4 up top, 2 feeders down low Variation: Add 1 defensive guy down low Variation: 3 v 2 up top and 2 v 1 down below (low guys can't shoot)
10 Min	Yale 1v1 ground ball to 4v3 Goalie in net with team divided into equal teams 4 lines around the box with each team (8 total lines) Coach roles a ball out to one corner, the fight for the GB, the winning team is offense, the losing player is out of the drill, but his color stays in and it becomes a 4v3
30 Min	Start at 7:15PM - Soccer or Basketball