7/20/2021 - Optional Practice

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Time Drill
5 Min Active Stretching
  • Start with a warm up jog of a full length of the field and back
  • Knee huggers (hamstrings): Hug each knee to the chest, moving hips forward
  • High kicks (hamstrings, hips): Kick leg up and across the body towards raised hand on opposite side. Let leg free fall (lightly) backwards.
  • Lateral slides (groin, hips, knees, ankles, lower back): *visualize a line of hurdles* move laterally while ducking under each hurdle.
  • Heel scoops (hamstrings, lower back): Extend leg out in front with heel on the ground. Reach with both hands towards the heel. Come “through the leg” with arms all the way above the head.
  • Toe touches (hamstrings, core): On one foot, reach down and across the body towards the foot on opposite side. Simultaneously reaching behind with unplanted leg.


5 min Warmup jog around the field
15 Min Movement (1-7 should be daily, 8-10 are linear acceleration specific)

15-20 Yards

  • 1) Marching with high knees (hands up)
  • 2) Marching with high knees (arm swing)
  • 3) High Knee Skips
  • 4) Lateral High Knee Skips
  • 5) Side Shuffle w/Overhead reach
  • 6) Carioca
  • 7) Back Pedal
  • 8) Running with high knees
  • 9) Tall-Fall Run x 3
  • 10) Push-Up - Start x 3
  • 11) Build Up Sprints (40 yards) x 3
7 Min 5 Dice Drill, Phase 1 turn and face, Phase 2 feet in Concrete
10 Min Ground Ball warmup shoot
  • https://www.youtube.com/watch?v=jN-1aobAB18
  • 3 lines at the top of the box
  • 3 kids run into the crease turn and face a coach at the top
  • coach rolls a ground ball, picks it up pass twice and shoot
  • 3 seconds to make both passes and shoot
7 Min Knock-out drill
  • 6 players, 3 vs 3 spread opposite about 10 – 20 yards apart.
  • Two balls, players pass quickly from side to side or diagonally & randomly as quickly as possible.
  • Drop a pass or throw a bad pass and you get a demerit point.
  • 3-5 demerit points and you’re out.
  • Winners are final two players, each with a ball. Losers do pushups.


5 Min 2 v 1 Ground Ball Drill
10 Min Hitch Dodge Shooting
  • Catch a pass from a coach
  • Alley Dodge, hitch and shoot
  • Switch hands while hitching is a plus
10 Min 1 v 1 in a small area
5 Min Water


10 Min Pass Back to 2v2

Getting the ball back to the weak-side or non-ball side is an important concept for offenses. This drill teaches drive and pass back, crease slide, Defensive Recovery to the inside, Ball movement to the weak-side.

  • Teach the concept of "Pass Back and Pop"
  • Start with 2 defense and 2 offense and a goalie
  • One offensive and defensive player are in the crease
  • One offensive player is at the top of the box and drives to the alley
  • When the player with the ball is 8 yards out, the crease defender should slide, and the covering defender should recover to the hole
  • The offensive player with the ball rolls back and looks for the offensive player on the crease to pop out
  • Variation: Put a weak-side attackman down and its a 3v2
  • Variation: Put a man at x and use the x man to get it to the weak-side



20 Min 2 v 1 Box Build Up
  • Offense, clear through, create space, set picks and rolls
  • Drill starts as a 2v1 ground ball and goes into a 4 on 4
  • start with goalie and 1 defender in the hole
  • At corner of the box, have 2 offensive lines, and 1 defensive. Roll the ground ball with the defender always trailing
  • Goes as 2v1 (2v2), 3v3, 4v4
5 Min Water
10 Min John Hopkins 3v2 Challenge

https://www.youtube.com/watch?v=ivm2d55bOY8

Great competition drill that teaches soft hands on offense and quick ball movement.

  • Have the kids split up with dark vs light
  • Have each team run for 5 minutes in offense and defense and keep track of who wins
  • Setup 5 cones around the goal, the cones are in a star pattern with the top of the star at the top of the goal about 10 yards away
  • Have the defense on the back 2 cones behind the net
  • Have the offense on the top 3 cones
  • Place a goalie in the net and use tennis balls
  • Coach throws a ball to an offensive player and it turns into a 3v2
  • Defense has to adjust to the man and talk to stop the ball from going in the net

The losing team has to do extra pushups or sprints