10/18/2022

From Lacrosse Plan Drills

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Time Drill
5 Min Active Stretching
  • Goal, Swax Lax, Bucket Balls, Cones, Football, Basketball
16 min 16 Min Speed Workout
  • 10 five second drills, with 55 seconds of rest, do each drill on the minute

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 Keep Away or Gretsky and crossfire with a goalie
10 Min Faceoffs
10 Min Attack the Offense Ground Ball

Focus is to pick up the ground ball, move it twice and either catch and shoot or attack on the back / weak side.

  • Need a goal and line up the kids at the top of the box
  • Have 3 kids run out and stand right in front of the crease
  • Coach gently rolls the ball out, kids scoop through call ball, help left, help right
  • Perform two passes and then shoot
  • Look to move the ball to a shot within 3 seconds
  • Accelerate through the ground ball
  • Next group of kids jogs out



10 Min Continuous 3v2


10 Min 2v2 Cylinder Approaches

https://www.youtube.com/watch?v=HlWQt1ZzVZw&t=3s

Good drill to help the defense with their approaches to the ball.

  • Have defensive players pair up
  • Group 4 defensive players together
  • Have two outside players about 15-20 yards apart
  • Put a line of cones down the middle, each of the side guys are 5-10 yards from the cones
  • Put two defenders in the middle, one covers the man with the ball, the other with his foot on the line, but towards the other offensive guy
  • A man passes to the next, defense must adjust and give a lift check, The other defender runs to the mid line
  • After the lift check the defense stops engaging, player makes the pass, defense adjusts again
  • Far Defense guy keeps their stick up looking to intercept passes



20 Min 6 v 6 half field