10/25/2022
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 |
|
| 10 Min |
|
| 10 Min |
Continuous 3v2
|
| 10 Min |
2v2 Cylinder Approaches
https://www.youtube.com/watch?v=HlWQt1ZzVZw&t=3s
Good drill to help the defense with their approaches to the ball.
- Have defensive players pair up
- Group 4 defensive players together
- Have two outside players about 15-20 yards apart
- Put a line of cones down the middle, each of the side guys are 5-10 yards from the cones
- Put two defenders in the middle, one covers the man with the ball, the other with his foot on the line, but towards the other offensive guy
- A man passes to the next, defense must adjust and give a lift check, The other defender runs to the mid line
- After the lift check the defense stops engaging, player makes the pass, defense adjusts again
- Far Defense guy keeps their stick up looking to intercept passes
|
| 20 Min |
6 v 6 half field
|
