1/22/2023

Time	Drill
5 Min	Active Stretching
5 min	Warmup jog around the field
10 Min	Speed Workout 10 five second drills, with 30 seconds of rest 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 4 min rest in between 20 Yard sprint 40 Yard Dash
10 Min	Partner Passing
15 Min	Star Drill with shooting
5 Min	Defensive Approach Mentality Approach: 1) Stick out (want the guy to dodge further away from you), 2) Big Big Little Little 3) Athletic Stance (stance is so you can react quicker), 4) Dictate Dodger Direction (approach dictates where the guy goes, always have a plan when approaching) Hips: Footwork training directed out of defensive position where you are forced to open up hips. When you do defensive footwork drills always be in a defensive posture Patience: Understand where change of direction is occurring, Do not try to match feet, understand area of field you are trying to protect Strike Zone: On Hips, Aggressive, Keep head up Ball Pressure > Taking Ball Away (just pressure the stick, don't try to strip the ball)
7 Min	Defensive Approach and Drop Step Add 3 Cones in diagonal pattern, approach big big little little and take away the inside Add a 4th cone straight for drop step and running Add a 5th cone down to where the start was, turn hips and run
7 Min	Funnel Drill Make an alley of cones, guy with the ball, and defender without stick Jog back and switch stick/no stick
5 Min	Survivor Drill 3 v 3, one guy at x, two guys up top Start with an alley dodge Force the slide, second slide, recover Ball gets to X, Slide and double, etc Teach the defenders how to get beat and recover say the term "away" Play at 3 quarters speed Once all 3 offensive guys dodge it turns into a 3 v 3
7 Min
10 Min
7 Min