3/11/2023

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
10 Min	Keep Away
15 Min	Two Feeders and Two Cutters Shooting Two man game behind the goal Cutters time cut, ball side then far side Coach gives a ball to the other feeder, and he feeds the cutter who didn't get passed to
20 Min	Rides and Clears Rides Middies Lock on, look back first and lock on their clearing middies Attack chase and free Clears Stacked 2 Defenders Banana Cut 3 Middies go deep, 2 to far side, one over the mid line box side 3rd defender goes box side and forms a rectangle with the 3 middies Ball goes to side defender carries up, middie or defender stretches over the field, dumps when the slide comes Other side has on side responsibility Butter clear Defenders banana cut Middies deep and 2 go over 1 Middie Mavericks back Two middies go over, two attack go over for clear
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
7 Min	Open Set 53 21
7 Min	Defensive Review PP Amigo
7 Min
30 Min	6 v 6 Objectives and Missions Offense: Deuce, Deuce Princeton, Deuce Mumbo, Deuce Double, North/South East/West Defense: PP and Amigo
7 Min	Continuous 3v2