10/11/2022

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	Alley Dodge with Pull Pass and Shot Explain a pull pass across your body, moves the ball 1-2 seconds quicker 3 Lines up top First guy Dodges down the alley, hit a cone then pull passes to the center guy center guy moves it to the 3rd guy for the outside shot New guy goes, run to the line you pass to Switch Sides Variation: do top and bottom at the same time
5 Min	Ladders
10 Min	Continuous 3v2
10 Min	Approaches and running with a player
10 Min
20 Min	6 v 6
30 Min	3 v 3 or 2 v 2 mini goal west genny 3 v 3 - 2 defenders and a goalie come in, they go against 3 offensive guys, which is really a 3v2. On save or goal, goalie and defenders go to offense, and new guys come in 2 v 2 - 1 defender and a goalie come in, they go against 2 offensive guys, which is really a 2v1. On goal, goalie and defender go to offense and a new defender and goalie comes in