9/9/2022

Time	Drill
5 Min	Active Stretching Goal, Swax Lax, Bucket Balls, Cones, Football
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	Partner Passing down field
10 Min	Hitch Dodge to the middle of the field Don't sink in and come back up Start with the knee up and then sprint off the front foot Act excited to shoot, Chest is up, head is up, crow hop Sink into the front foot then explode towards the middle, bring your elbows forward, don't sell the arms Drill: Start with knee up to work the sink and move towards center driving off knee up foot Drill: Start full sink into foot, then hitch towards middle Drill: Start right come back left, knee up opening towards left, bring that split dodge in close to your chest
10 Min	2 v 2 with Goalie and swaxlax
10 Min	Approach and Knock Down Put a line of defenders on the crease Have a cone 8 by 8 yards out Coach top center and to the left/right of a goal Defensive players approaches the cone, big big little little, on an arc, taking away half of field Returns back with stick up and tries to intercept a pass
10 Min	3 v 3 small goal lacrosse or 3v2 into a 4v3
30 Min	Start at 7:15PM - Basketball