09/03/2018 - Optional Practice Plan

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	Line Drills
10 Min	1-2-3-5 Passing This drill promotes good ball movement around the cage with the Noke Offense Position 4 lines at the 1-2-3-5 positions 5 and 3 should be about 15 yards up from GLE around the box Swing the ball around the goal with 5 and 3 driving and dumping, and 1 and 2 closing the gap in for the ball Have the kids call out the area number as the ball moves around
5 Min	Water
10 Min	Alley Shooting on the run
5 Min	Water
10 Min	Sweep shooting on the run
5 Min	Water
10 Min	2 on 2's or 4 v 4 mini game
5 Min	Water
10 Min	Plyometric Speed Drills Vertical Power Skips Focus on Skipping and Jumping as high as you can Horizontal Power Skips Focus on Skipping as far as you can Vertical Double Leg Bounds Keep both legs in sync and jump high Horizontal Double Leg Bounds Keep both legs in sync and jump forward as far as you can Single leg lacrosse stick pogos Put your lacrosse stick across your shoulders Do single leg pogos, alternating legs as you go
10 Min	Sprints & Sled Pulls