2/19/2023

Time	Drill
5 Min	Active Stretching
5 min	Warmup jog around the field
10 Min	Speed Workout 10 five second drills, with 30 seconds of rest 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
7 Min	Pairs Shooting 4 lines, 2 outside on the wings, 2 in the middle Balls start in the middle, pass to the outside guy, set the pick and roll Variation: Hit the slip guy on the pick and roll
7 Min	North/South East/West Shooting Balls top right and bottom left, two passes then dodge and shoot
15 Min	Double Gretzky Drill practice picking up cutters two feeders behind the cage pass the ball back and forth 2 defenders and 2 offensive guys top of the box defenders head on a swivel yelling which player has the ball while watching their guy offensive guys cut, defender denies the cut defender should watch the cutter's hips not his head, shoulders or eyes
15 Min	Deuce and Variations Deuce - 2 guys at x, cut same side, look for skip Deuce Princeton - Shorty switch onto an attackman and drive to goal Deuce Mumbo - Top side lines up in straight line, 10 yards above, inside guys set picks for outside, attack looks to feed the outside, second look is the opposite side Deuce Doubles - Top side lines up in straight line, two outside guys try to draw guys outside of the middle by going wide or higher, inside guys set pick, and feed
10 Min	Matchups and Initiators Princeton and Deuce help us get matchups North/South East/West helps us initiate a dodge Dodges help us get slides, which means we can dump the ball to where the slide came from Initiators are going to be our best dodgers
7 Min	Survivor Drill 3 v 3, one guy at x, two guys up top Start with an alley dodge Force the slide, second slide, recover Ball gets to X, Slide and double, etc Teach the defenders how to get beat and recover say the term "away" Play at 3 quarters speed Once all 3 offensive guys dodge it turns into a 3 v 3
7 Min
10 Min
7 Min