3/13/2023

Time	Drill
5 Min	Active Stretching
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	Saint Drill
15 Min	Deuce top side rotation shooting drill Two Feeders with Balls at X, running one right after the other same side 4 middies in our deuce formation Depending on side the dodger goes on we fade out from inside, cut from across, shallow fill on the near side Feeder feeds one guy, then another and two shots are taken
20 Min	Face offs and Defensive Approaches and Stance Faceoffs Stance wide legs, elbows inside Belly to Helmet Quick rack to the left, roll the knuckles Do not go for a stick check on defensive move, go belly helmet Step right belly to helmet get your stick up and make him make a choice on the exit, once he exits check stick, don't do it before Defensive Stance & Approach Long stick stance on ball and off ball Short stick stance Cone Approaches
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	Defensive Review PP Amigo
7 Min	Open Set 53 21
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