8/5/2021 - 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 twice around the field
15 Min	Movement (1-7 should be daily, 8-10 are linear acceleration specific) 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 8) Running with high knees 9) Tall-Fall Run x 3 10) Push-Up - Start x 3 11) Build Up Sprints (40 yards) x 3
7 Min	2 man passing down field
7 Min	North/South East/West Passing and Shooting - Double Mumbo Start in 14, with balls on each of the wings Right side throws to X, left side mumbo, go on top of the pick and shoot left side throws to 5 (top center), right side mumbo, go on bottom of pick and shoot
7 Min	Dodging from X The Boyle Rule - Ask yourself am I faster or more athletic then the person covering me? Optimal Speed - the rate at which someone or something is able to move or operate change of speed change of direction change of angle change of posture (running back/quarter back) 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 Backhand - running to the crease stick to the inside and shoot backhand
10 Min	Star Recovery Drill Star Recovery Drill Interior cones mark out the “heart,” or most dangerous area of the field. Practice covering inside out and back again on-ball defenders have one responsibility: stop the ball carrier. Off-ball defenders need to worry about protecting the inside, keeping head on a swivel with assigned attacker, and be ready to cover open players should you need to slide Setup two sets of cones like in the diagram Kids start at the X's and approach and recover at each cone Exterior cones represent an offensive player preparing to dodge. Defender slides to cones on an angle, not a direct line. Stick should be up field when breaking down on the exterior cones. Stick should be to the inside (in passing lanes) at interior cones. Variation: Add offensive guys on the outside and one in the crease, pass the ball around, have the whole team defense approach and recover
10 Min	Pick and Roll / Pick and Slip Shooting
15 Min	Crossfire Passing A good drill to reinforce two passes and 2 man game Create a square about 15 yards by 15 yards Have 4 kids per team for a total of 8 players For each team, put 2 guys on the outside and 2 guys in the inside The outside guys are on opposite sides of the square and cannot go inside the square The inside guys are free to roam in the middle area Start with the ball on the outside, make a pass or two into the middle and then to the other side If through the middle and out the other side, you gain one point If the ball is loose in the middle players fight for the ball If the ball rolls out, it starts with the team on the line where the ball goes out Try to string together multiple points
10 Min	2 v 1 buildup - must set a pick and roll/slip to score
10 Min	Sled Pulls and jogging
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