RDU U9 Practice Plan 6 to 8PM
| Minutes |
Drill Information
|
| 6:00 to 6:15 |
Zip and Skip Drill
https://www.youtube.com/watch?v=32zM45vGUjU
- 5 cones positioned around the net, top near the box
- Player should pop-out or pop towards the ball to mimic getting open
- Move the ball around the net, catch on the outside, turn, switch hands and pass on the outside
- Move your feet to get ready to receive the ball
- Run to the line you pass to
- Quicker we move the ball the tougher the defense can recover
- Receive the pass, one or two craddles, then make accurate pass
- Variation: Use a long pole as a limbo GB, coach places ball, player drops their ball
|
| 6:15 to 6:25 |
Agility Z Cut Ground Ball
- Setup 4 cones in a square
- Form 1 line at outside cone, coach is positioned at the diagonal cone from the start
- Player runs to first cone, drop steps and runs sideways towards diagonal cone, while facing coach
- runs toward coach and gets ground ball rolled by coach
|
| 6:25 to 6:30 |
Water
|
| 6:30 to 6:45 |
Alley Defensive Drill
Focus on lift checks, v-checks, push with bottom hand
- Setup 2 stations of 10 cones in a zig zag pattern
- Each cone placement should be about 10-15 yards apart
- One defensemen and one offense run the zig zag
- Offense works on dodges, defense works on footwork
- Defense shadows punches with the bottom hand and drop steps
- Players run through station 1, switch roles and then go back through station 2
|
| 6:45 to 6:55 |
Play Review
- Review new lines
- Setup in Red
- Run Iroquois
- Run Gold
|
| 6:55 to 7:00 |
Water
|
| 7:00 to 7:15 |
Station 1: Goalie Arc Drill
- Start right of the crease, work arc quick stick back and forth
- Backup 10 yards, start at GLE, make arc shooting high
- At 10 yards, start at GLE do sidearm low shots
Station 2: Game Warmup Shooting Drill
|
| 7:15 to 7:35 |
3 on 3 Add One Back Cut Drill
- http://www.laxpower.com/laxnews/news.php?story=31679&page=1
- 3 defenders and 4 offense
- 2 lines defenders on one side of GLE, 1 on the other. 3 lines of attack behind the goal, 1 line at the midline
- The drill begins with a ground ball or a pass, and we play 3v3 for 5 to 10 seconds. Then the coach might yell out, "add one," and the fourth offensive player enters the drill, usually from the back of the defenders.
- We play to a shot. On a shot or save, we immediately clear and then begin the drill again with new players.
- Alternative is to run from the top by switching the placement of the lines.
|
| 7:35 to 7:40 |
Water
|
| 7:40 to 7:50 |
Round Up
|
| 7:50 to 8:00 |
Sprints
|
