9/10/2022

Time	Drill
5 Min	Active Stretching Swax Lax, Balls
16 min	16 Min Speed Workout 10 five second drills, with 55 seconds of rest, do each drill on the minute 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 1 min rest in between 20 Yard sprint 40 Yard Dash One Lap
40 Min	Hogan Pace of Practice Passing Drills Goal is to get a ton of touches with a high amount of engagement in a short period of time Drill 1: Saint Drill Drill 2: Constant 3 v 2 Drill
10 Min	Defensive Review Long pole pressure on hands with pokes and lifts, short sticks lift when throwing or shooting (be patient) In general we want to force middies down the alley and try to slide from crease to force a turnover Amigo - Lock off adjacent Pinch - Zoneish defense, with pressure on the guy with the ball Camel - double or slide early Heavy - We go against the fish with lots of pressure (LSM on a weaker middie)
10 Min	Team Defense Communicate: left, right, hot, 2, away Schemes: Pinch & Pressure, Amigo Drill: Offense moves the ball, defense reacts and practices communication
10 Min	Defense - Alley Control Drill - with 3 phases of Delta Drill Make 2 football hash marks around the goal No goalie, put in a shot blocker Phase 1: One offense, one defense top of box, defensive player tries to control him down the alley Phase 2: Turns into the delta drill with a defender and offensive player in middle, middle defensive player times sliding to double, calls away tries to force a turnover Phase 3: Add a middie and defender to the top, making it a 3v3. Ball dodges from the top, draws the "hot" slide from crease, the first guy goes "away", passes up top, and away guy sends the far crease guy back up, continue on the other side Phase 4: Add a player and defender at X. Same player dodges, the defenders hedge, the offensive player passes to X, the away defender goes through the hole, and crease defensemen tells the "away" guy where to go. The X guy passes to top right and defense adjusts https://www.youtube.com/watch?v=6rDYlDS2vkw&t=204s
40 Min	6 v 6 missions 3 phases Offense: 53, 32, 21, 12, 33, 55, 42, princeton, pick and roll/slips, dodge to draw double dump to sliding man Defense: Amigo, Pinch, Heavy, Camel