8/18/2020 - Speed & Agility Practice Plan

Time	Drill
5 Min	Active Stretching Tom to bring hurdles
30 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
5 Min	Water
10 Min	Strength Stations 30 - 45 Seconds, (depending on time) x’s 2 1) Mountain Climbers 2) Single Leg Squats 3) Push Ups/Knee Push Ups/Planks 4) Supine bridge (single leg) 5) Hollow Man Pose
5 Min	Water
15 Min	Face Offs and Ground Ball warmup shoot https://www.youtube.com/watch?v=jN-1aobAB18 3 lines at the top of the box 3 kids run into the crease turn and face a coach at the top coach rolls a ground ball, picks it up pass twice and shhot 3 seconds to make both passes and shoot
10 Min	Split Dodge Agility Drill Bring 4 hurdles, set them up in a 1-2-1 configuration with each hurdle being about 5 yards down field from the next (stagger hurdle number 2 and 3) Focus on hard plants with the outside foot, and get the stick in the other hand Focus on stutter steps https://www.youtube.com/watch?v=P2OjcuhVqPI
5 Min	Water
10 Min	From Midfield - Split Dodge to Rollback https://youtu.be/4pQa9j9MaEE?t=53 For a righty, spit dodge down the Alley to the left, rollback to the right and shoot hard to stop a re-dodge Dodge with your weak hand rollback to the middle with your strong hand Plant that outside foot for the quick rollback Examples: https://www.youtube.com/watch?v=cD4vyMivraw
5 Min	Water
10 Min	Two Man Game Pass & Move - Catch & Go Trigger and Mirror
5 Min	Water