10/15/2022

From Lacrosse Plan Drills

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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 Keep Away
10 Min Wing Dodge and Crease Picking Drill

Use these Dodge and Crease Picking Drills to teach your players how to practice feeding out a dodge, off-ball movement and basic offensive tactical concepts.

http://www.uslacrosse.org/multimedia-center/blog/postid/888/video-dodge-and-crease-picking-drills-mens.aspx

  • Start with two lines of players and one player in the middle, picking away.
  • The first line will have the balls and drive in.
  • The player in the middle sets a pick on the outside for the player on the far wing. That player comes in, bumps shoulders, catches and shoots.



10 Min Line Bump Drill
  • Setup 3 cones in front of goal, with 3 offensive and 3 defensive players
  • Offense does a double move but stays near cone, defense doesn't take the ball away
  • Phase 1: Positioning when the ball moves
  • Phase 2: Slide & Recover - Hot, Away, 2


10 Min Skeleton Clears
  • 4-3
  • Butter
  • Double Butter
10 Min Continuous 4v3
10 Min 4 on 4 Escalation
10 Min Dice Drill
  • Best to run with 25+ kids but need 19 min
  • Put guys on the field in a 5 v 5 dice pattern
  • Add a second crease at the five/five its 2 points and encourages a middle shot
  • Kids play 5 v 5, making the east/west dodge rule
  • Bonus: every ball pass sub both the off/def guy


20 Min 6 v 6