8/19/2021 - 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 twice around the field
20 Min Kick Ball
  • 7 innings (if time allows).
  • "bouncies" are allowed but it must bounce at least twice before home-plate.
  • Strikezone is 1 ft on all sides of the home-plate (and above)
  • You can throw a runner out, but no headshots.
  • one base on an overthrow.
  • forced outs.
7 Min Close Star Drill
  • All Right, All Left, Catch Left/Throw Right, Catch Right/Throw Left
7 Min 3 Man Handle
  • Have kids get into groups of 3, best to have lines stay together
  • Kids should line up behind eachother
  • First kid should kick the ball slightly to the left, scoop the ball, roll away from pressure
  • Pass to the 2nd guy in line, first guy breaks to the side, switches hands and catches over the shoulder from the 2nd guy
  • He then passes back and the 2nd guy gives him a ground ball to
  • 2nd guy in line goes next
  • Drill does heavy reps, switches hands, and ground ball away and to



7 Min Round Up
10 Min 4 v 4 Small Box Penetration
  • Offense tries to get the ball in the box for 2 seconds
  • Defense tries to push them out, double, talk
15 Min Two man game with Ryan Boyle
  • Vertical two man game, don't be on the same plane, one guy high the other low
  • One guy dodges down the alley and throws back
  • Pick guy goes up and in to make a 45 degree angle
  • When dodger comes off the pick, defense has two options stay or switch
    • If they stay, shoulder to shoulder rub and dodger goes down the lane
    • If they switch, slip through to the open space, wide with your stick facing the guy
  • Pass Down Pick down
  • Re-Pick if the first one doesn't work, re-pick again

Defense

  • For defense play the ball hard and force him to a side
  • Communicate, the defender whose guy is picking is calling the switch

Work on 2 v 2 up top with a goalie

  • Pass across and its live



10 Min 3 v 3
  • Two man game - pick/roll, pick/slip, pick/mirror
10 Min 2 v 1 buildup - must set a pick and roll/slip to score
10 Min 4 v 4