5/16/2021 - Practice Plan

Time	Drill
5 Min	Active Stretching
5 Min	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
10 Min	4 Square 2 ball passing
10 Min	Quick Stick Passing
10 Min	Types of Dodges to the Island Justin Ward Off-ball guys, create space, don't let 1 man cover 2, all 5 guys should put themselves in a passing lane Boyle Rule: 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 Come Around - beat your guy around the cage backhand - running to the crease stick to the inside and shoot backhand Runaway - Seen as a bailout to a come around, hide the stick well and dodge up and away at GLE and shoot (must be practiced) Inside Roll - use your bottom hand elbow to push the guy out, try to run to opposite pipe Flat Roll - Like an inside roll but further out and roll at GLE then gain space inside Rocker - Create the illusion that we want to roll where we came from, rock your head and shoulders to show the fake Step Back - Fade away step away shot, use your man as a screen Question Mark - Efficiency and timing, point your stick out change hands and shoot inside, time it on a check. 2 Step question mark: first step into your man, then out to the sideline and out and shoot High Island - drive high, try to do a hockey stop (inside foot driving) and have space to come back and shoot
15 Min	Two Stations Station 1: Ladder work Ladders forward both feet, sideways 2 Slam Balls 36lb squat Medicine Ball Throw 10 pushups Jog around Water Station 2: Jumps 20 Squat Jumps 20 Skip Jumps 20 Sitting Jumps 20 Bicycle Jumps 20 Hockey Jumps Checkerboard horizontal jumps
5 Min	Rhythm passing drill Use 5 cones Setup the cones in a box with a middle cone. Off the middle cone we go 6-10 yards out Kids stand on the middle cone, cut towards a cone and receive the pass Catch on the outside, cradle, turn and make the pass
10 Min	Partner Checking Partner up One person puts hands out straight the other defender get in athletic stance Make M's, W's, Figure 8's through their hands
10 Min	Keep Away
10 Min	Ultimate lacrosse
10 Min	Ladders then sled pull