09/23/2019 - Speed and Agility Practice Plan

Time	Drill
5 Min	Circle Stretching
20 Min	Two Stations Station 1: Ladder work Ladders forward both feet, sideways 2 Slam Balls 36lb squat Medicine Ball Throw 5-10 pushups Jog around Water Station 2: Jumps 20 Box Jumps 20 Squat Jumps 20 Skip Jumps 20 Sitting Jumps 20 Bicycle Jumps
5 Min	Water
5 Min	Checkerboard horizontal jumps
5 Min	Water
5 Min	Jog 10, Sprint 20, Jog 10, Sprint up hill
5 Min	Water
5 Min	5 Cone Defensive Approaches
5 Min	3 Man Figure 8 Passing
10 Min	Ultimate Lacrosse Think “ultimate frisbee” with lacrosse sticks-- players are only allowed to take three steps with the ball before they must pass. If they don’t pass within three seconds of stopping, they turn the ball over to the other team.
10 Min	Laxketball While playing basketball kids inherently realize that they must move off ball in order to receive a pass. In addition setting picks seems more natural and good ball movement with passes to the open man come naturally. This drill gets kids on a basketball court with their lacrosse sticks in a situation where it is not easy to score. Coaches should enforce the importance of passing to the open man. Divide the kids into two equal teams, dividing long poles across the teams Kids shall play with their helmets and gloves on and will use tennis balls Coach shall use a full length basketball court and play 5 on 5 Start the game with a girls faceoff draw Play regular basketball Rules No stick checks, defense should be played with your feet No body checks, if the ball is on the ground, coach can stop play to make sure injuries don't occur Players can block passes without hitting the opponents stick If a stick check occurs while shooting, its considered a shooting violation and the player shall get two free throw Since scoring will be low, with free throws, if the first one goes in, the player does not shoot the second one