10/07/2019 - 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 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	Water
5 Min	3 Man Figure 8 Passing
5 Min	Angle Wall Drill Properly teaches a kid why receiving a pass with the proper angle is good Have all the kids get into a single file line Coach is to the side and rolls the ball to the kid in the bottom of the line Kid scoops up the ball, makes a defensive move and banana turns around the line Top of the line kid cuts to the right, then v cuts back to get a proper angle
10 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 passing Pass and Step back 3 steps Week hands in a row btb's in a row
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