Dave: Created page with " Back to Practice Plans {| class="wikitable" |- ! Time !! Drill |- | 5 Min || '''Active Stretching''' |- | 5 min ||..."

2023-02-17T01:36:12Z

Created page with " <span class="noprint">Back to Practice Plans</span> {| class="wikitable" |- ! Time !! Drill |- | 5 Min || '''Active Stretching''' |- | 5 min ||..."

New page

<span class="noprint">[[Gators Lacrosse Club 2023|Back to Practice Plans]]</span>
{| class="wikitable"
|-
! 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 || '''V Passing Drill top and bottom'''

|-
| 15 Min || '''Spoke Drill - Popping Out'''

|-
| 5 Min || '''1 v 1's and 2 v 2's top and bottom'''
* 1 v 1 - against the long poles to determine who can be an attack
* 2 v 2 - two man game

|-
| 7 Min || '''Shooting Pass Down Pick Down'''

|-
| 7 Min || '''4 v 3 fast breaks'''
* Draw a man, dump to where the ball comes from

|-
| 30 Min || '''6 v 6 Missions'''
* Offense: 53, 32, 21, 42, princeton, pick and roll/slips, dodge to draw double dump to sliding man
* Defense: Pinch and Press

|-
|10 Min || '''Continuous 3 v 2'''

|}

2/18/2023 - Revision history

Dave: Created page with " Back to Practice Plans {| class="wikitable" |- ! Time !! Drill |- | 5 Min || '''Active Stretching''' |- | 5 min ||..."