1/23/2021 - Practice Plan

Time	Drill
5 Min	Active Stretching
10 Min	When executing simple, competitive movements, the ability to generate high levels of strength and speed instantaneously, in any given moment, relates to the athlete’s movement proficiency. This means the more speed and strength that is simultaneously generated in a given moment, the more it will lead to running and accelerating faster, increasing explosiveness, jumping higher, and changing direction quicker. So, the focus of today will be to marry the themes of the prior three training sessions into more complex movements that ultimately will give each athlete confidence in their own ability! Movement (1-7 should be daily) 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
5 Min
10 Min	Challenge:
10 Min	Stick Protection good stick protection neutralizes athletic ability One Hand - ball hand up high get the elbow out wide, figure out how your comfortable with protection, thumb facing down so shoulder is facing up Two Hand - Bottom hand opposite pocket, move the bottom hand across the body Put pressure on the opposition with your eyes Stick protection drill, call out the coaches numbers, goal is to get comfortable with the ball, so you feel not see your man When you are looking at your defender, ask yourself the question am I faster or more athletic, If you are, then go with 1 hard move with conviction If you are not, then pick your spot to create leverage at the goal line or the apex of the back of the goal Drill: Running back quarter back drill: Start behind the goal, run 45 degree angles (Z drill), dodging forward being in a running back posture, as you hit the 45 degree angle, pop up to quarterback position. You roll dodge, Head/Body/Hands - Plant move that head around, move that body, then roll your hands Drill: Z carry in a sprint across the field, practice stick protection while running
5 Min	Pull Passing Dodge down the alley, hit a cone Pull a pass across your body to a guy in the center, quick pass to the other wing, down low for shot https://www.youtube.com/watch?v=dRRbXgiLbIg
20 Min	2v2 Behind Add a Guy Divide team into white and dark Start with 4 lines behind, 2 white, 2 dark lines Starts as a 2v2 behind the cage After 30 seconds, add another offensive player from behind and it turns into a 3v2 Offense does two picks from behind, if they see a switch, the second pick is a slip and dump
20 Min	2v3 into 1v1 Goal of this drill is work on alley dodging and handling a slide. Crease guy is getting used to a guy at his back, 2nd half of drill moves the ball to the weakside and dodges. Goal in the middle of a line 2 offensive guys and 3 defensive guys Offensive guy at the far 5by5 and offensive guy opposite side of the alley Right side, defender and dodger go down the alley, defensive guy at the 5by5 on the right side slides offensive crease guy runs with defender on back and look to feed Immediately after shot, coach puts a ball from top center to left side. Slide defender approaches the left shooter who dodges down the alley
20 Min
5 Min	Water
10 Min
20 Min