02/10/2018 - 3:30 to 5:00PM - Practice Plan

Time	Drill
5 Min	Active Stretching
15 Min	Warmup Keep Away Build an area with cones about the size of the top of the box to the mid line Have 6 defenders and 5 offense Offense keeps the ball away without going out of bounds If ball turns over, subtract a defender and add an offense Variation: If ball touches ground, turnover
10 Min	Pump & Go Pump & Go Working with the two pass concept to get the ball to the weakside we incorporate a drill from Notre Dame Lacrosse Have 4 lines, 1 at GLE on the left, 1 at left top of the box, 1 at center box, and one 10 yards up and out Ball starts on the left GLE, man cuts up towards to alley. The person in position 2, runs towards the alley and receives a pass The 3rd guy runs down the other alley and receives a pass The 4th guy does a shallow clear and Pop back behind the ball The 3rd guy gives a pump fake the shallow clear guy and then goes to goal down the alley and shoots Players rotate to the line they passed to.
5 Min	Water
15 Min	Patton Drill Works on Ground Balls and unsettled situations Split kids into 2 teams The drill can be run with 2, 4, 6, 8, or 10 players Put a team on each side of the box at the top of the box Put a goalie in net Roll a ball out and kids fight for the ball The winning team is on offense and gets another player added The GB losing team must play with a man down, creating an unsettled situation Players play until a goal or a clear
5 Min	Water
10 Min	Defense footwork cones
5 Min	Water
10 Min	Cabrini Hub Drill to 4V4 A great drill that is done in two phases. The first phase is used for defensive positioning and footwork, and offense swinging the ball around the goal. The second phase turns into a 4v4 with offensive players working on specific techniques. Put a goalie in cage, add 4 cones around the goal in a diamond shape Divide teams up with attack and some middies on one team, defense and some middies on the other. Spread these players around the field at the cones Phase 1 of the Drill - Defensive Footwork The offense looks to swing the ball around the goal, they must stay in their cone zone As the ball is passed to the offensive guy, the defender sprints towards his man applies pressure. Defenders accelerate and arrive under control, using toe to heel transition. The defender can check the hands of the offensive guy, who is pretty much locked to his zone When the ball is passed, that defender very quick moves or recovers back into the hole Defensive Coaching: Approach, Break Down, Toe to Heel weight transfer, arrive with check, recover back to the hole Phase 2 of the Drill - 4v4 with offensive techniques - Coach initiates phase 2 with a whistle blow The offensive players begin in the diamond formation and we add techniques or little rules to the play Offensive Coaching Must Begin: Invert Middies, Pass Down - Pick Down, Aggressive drive to the cage, Off Ball Pick, Isolate the short stick defender, Create picks to force short stick vs attack
10 Min	Hippo Drill 8v8 http://www.laxpower.com/laxnews/news.php?story=21371&page=1 Divide kids into teams On field its 8v8 running a 2-3-2 You have 20 seconds to clear and 10 seconds to get it in the box Start with a face-off and after each goal we do a face-off Once a team gains possession a player can run with the ball only for 3-5 seconds. Then the player must pass the ball to a teammate. Focus is on quick passes If the player with the ball fails to pass in 3-5 seconds, the coach blows the whistle and possession changes
10 Min	Plyometric Speed Drills Vertical Power Skips Focus on Skipping and Jumping as high as you can Horizontal Power Skips Focus on Skipping as far as you can Vertical Double Leg Bounds Keep both legs in sync and jump high Horizontal Double Leg Bounds Keep both legs in sync and jump forward as far as you can Single leg lacrosse stick pogos Put your lacrosse stick across your shoulders Do single leg pogos, alternating legs as you go