9/29/2022

Time	Drill
5 Min	Active Stretching Goal, Swax Lax, Bucket Balls, Cones, Football, 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
10 Min	2 Man Stutter Out Step Down 4 lines, grouped into sets of 2 Lines are along the alley's, with outside man running towards a cone about 20 feet from goal 1st guy stutter steps, back pedals out Throws the ball to the second man coming down the lane, who receives the ball and step down shoots
10 Min	Alley Dodge to crease pop passing Have two lines top of the box and two guys in the crease One guy alley dodges, as he gets past the crease guy he pops, and mirrors pass, the alley dodge rolls out and passes to the outside The guy that catches the ball passes the ball across, and do the same thing. Alley Dodger moves to the crease https://www.youtube.com/watch?time_continue=83&v=vpbzR94jX5o&feature=emb_logo
10 Min	Devil Ground Ball Drill Bring an extra long pole 4 guys in the drill Ball on the ground about a yard in front of the guy scooping the ball, about 2 yards away are two chasers, off to the side is an outlet guy On whistle scoop through the GB, arms tight to the body Run through the ball, keep it going your way, Make a big turn with the ball to escape pressure, ball carrier and outlet guy communicate Defense don't kill the ball handler Switch the outlet and GB guy, then rotate defense to GB and outlet (switching long poles) https://www.youtube.com/watch?v=HY0e_myHAuw
10 Min	Survivor Drill 3 v 3, one guy at x, two guys up top Start with an alley dodge Force the slide, second slide, recover Ball gets to X, Slide and double, etc Teach the defenders how to get beat and recover say the term "away" Play at 3 quarters speed Once all 3 offensive guys dodge it turns into a 3 v 3
10 Min	Gretsky Drill 4v4 Goalie or blocker, 2v2, 3v3, 4v4 up top, 1 feeder low, the other at a side, cone off a diagonal GLE Cut towards ball, spacing far and away and look to cut for position, look for off ball picks 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
30 Min	3v3 Lacrosse Larger field and out of bounds Phase 1: Must do a 2 man game move to shoot Phase 2: