10/22/2022

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	Spoke Drill Passing then GB
10 Min	Double Crease Shooting Drill Double Crease Shooting Drill 5 guys used in the drill Objective is to teach kids on the crease the proper positioning when someone drives down the alley and swings the ball to the outlets Place one guy at the top of the right side of the box Place two guys in the crease, low and away from the guy at the top Place two guys behind the goal on either side about 10 yards out from center Place balls at the top and at both places behind the goal Player at the top drives down the alley and shoots then curls out (1) Two crease men back out and curl Low crease guy sets a pick for high Player at (2) passes to the person in step (4) Player at step (3) passes to the other crease guy running through the crease Players run to the position they pass to and keep rotating
10 Min	Defense - Alley Control Drill - with 3 phases of Delta Drill Make 2 football hash marks around the goal No goalie, put in a shot blocker Phase 1: One offense, one defense top of box, defensive player tries to control him down the alley Phase 2: Turns into the delta drill with a defender and offensive player in middle, middle defensive player times sliding to double, calls away tries to force a turnover Phase 3: Add a middie and defender to the top, making it a 3v3. Ball dodges from the top, draws the "hot" slide from crease, the first guy goes "away", passes up top, and away guy sends the far crease guy back up, continue on the other side Phase 4: Add a player and defender at X. Same player dodges, the defenders hedge, the offensive player passes to X, the away defender goes through the hole, and crease defensemen tells the "away" guy where to go. The X guy passes to top right and defense adjusts
10 Min	Continuous 3v2
10 Min	Offensive Walkthrough Position Numbers Formations - zero, 14, 42 53/35. 11/22/33/44, 12/12, 32, deuce/long, princeton Alley Play - 32/51/43
15 Min	Defensive Walk Through Defense no sticks run amigo (use swaxlax for passing with offense)
15 Min	'6 v 6 or 5 v 5