7/27/2021 - Optional Practice

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 around the field
7 Min	3 Man Weave or Two Man Passing
15 Min	5 man open set passing and shooting North/South East/West passing and shooting
10 Min	Rutgers Quad Pick Em Rutgers Quad Pick Em Objective: Approaches and Angles, Offball Awareness, Fake Slide Setup: 6 Cones - in a shallow rectangle 7 yards by 3 yards Offense/Defense guy are back to back, start on whistle Defensemen picks one cone to go around, Offensive guy picks a cone to go around, stay inside the box area and change direction Use short sticks, nub sticks, or just hands force player out one of the sides or backwards Technique: Keep player between hands, head up, sit down, arms at 90 degrees Variation: use a slide man in the hole to fake the slide, stick inside, pivot foot to where you need to go
7 Min	3 cone dodge shooting Bunch of balls at the wing Setup at least 3 cones, dodge at each cone and then shoot Do a different dodge at each cone Dodges: split, roll, hitch, Z dodge, Redodge
15 Min	4 v 4 Keep Away in the Box, Start with Ground ball
10 Min	Drill: Shock & Main like shark and minnows soccer circle or smaller each player has a ball Have to put ball on the turf and continuously pick up ground balls Knock opponents balls out of circle Can steal a ball to get back in the game last player left with a ball plays keep away, but still has to put ball on the turf
5 Min	Water
10 Min	Alley Dodge with Pull Pass and Shot Explain a pull pass across your body, moves the ball 1-2 seconds quicker 3 Lines up top First guy Dodges down the alley, hit a cone then pull passes to the center guy center guy moves it to the 3rd guy for the outside shot New guy goes, run to the line you pass to Switch Sides https://www.youtube.com/watch?v=dRRbXgiLbIg
5 Min	Water
10 Min	Fireball Start with one goal and a goalie. Divide the remaining players into two "teams". Place the teams on opposite sides of the field about 30 yards apart at the restraining line. Use cones to identify where the players should stand. Players should line the field from the mid line to X Give each player on each team a number: 1, 2, 3, 4, etc. Now you're ready to start your game. Call out some numbers: "1,4,5". You can use any combination of numbers to achieve 2v2, 3v3, 4v4, etc. After calling out the numbers roll out a ball and blow the whistle. To gain possession a team must win the ground ball and pass to one of the non active players on the sideline. This is the "ground ball" phase of the drill. Now that you've established an offense (ground ball winner) and defense, the coach makes a pass to the offense. The offensive players must cut to get open. The defense must "mark up" in a man-to-man defense. Now it's just a normal scrimmage. The possession ends with either: (1) a goal, (2) a goalie save, or (3) a defensive clear back to the coach. Keep score to make it competitive for the two "teams".
20 Min	3 v 3 game
10 Min	John Hopkins 3v2 Challenge https://www.youtube.com/watch?v=ivm2d55bOY8 Great competition drill that teaches soft hands on offense and quick ball movement. Have the kids split up with dark vs light Have each team run for 5 minutes in offense and defense and keep track of who wins Setup 5 cones around the goal, the cones are in a star pattern with the top of the star at the top of the goal about 10 yards away Have the defense on the back 2 cones behind the net Have the offense on the top 3 cones Place a goalie in the net and use tennis balls Coach throws a ball to an offensive player and it turns into a 3v2 Defense has to adjust to the man and talk to stop the ball from going in the net The losing team has to do extra pushups or sprints
15 Min	Leg Pyramid Workout 10 Side Lunges 20 Air Squats 30 Lunges (15 each leg) 40 Mountain Climbers 50 Second Wall Sit 100 High Knees 50 Second Wall Sit 40 Mountain Climbers 30 Lunges (15 each leg) 20 Air Squats 10 Side Lunges