8/20/2020 - Speed & Agility Practice Plan

Time	Drill
5 Min	Active Stretching Dodging and two man game
20 Min	Movement (1-7 should be daily) 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) Medial-lateral line hops 9) Diagonal Bounding 10) Deceleration Sprint (20-5-10) 11) 5-10-5 Shuttle (north/south)
5 Min	Water
7 Min	Dodging Drills 1) North/South Jab Step Dodge (lax stick, cone, etc is fine) *Jog, Run 2) North/South Split Dodge Progression (using 2 lax sticks for markers) *Step, Walk, Jog, Run
10 Min	Stations 1) Heidens with stick 2) Push Ups w/Clap (from plank position or from knees) 3) Heidens 4) Side Plank Variations 5) Lateral Bear Crawl (line to line, or 5 yards each)
10 Min	Hopkins North/South - East/West https://www.youtube.com/watch?v=YPpFcuFDLl0 Two lines top of the box in the 3 and 5 Line at the 1, with a cone at 5 yards GLE, Dodge to the cone, pop out, throw to 5 5 moves it to 3, then alley dodges and shoot (goalies in net) Work all right hand, then move the low ball line to the 2 and go all left
5 Min	Water
10 Min	Dodging and Change of Direction/Speed https://www.youtube.com/watch?v=jDDax1Z4OaQ Dodge, use footwork and time and space to get off a shot Two lines top of the box with two cones at the alleys at the top of the box Player cuts down the alley, to just behind GLE, change direction then go up to another cone and then shoot at the 5 and 5 Go to the other line after the shot
5 Min	Water
10 Min	2 v 2 2v2 from Top and Wing - Guy starts at the top and a side - Give and Go, Pass Down / Pick Down, Mirror, Pick and Roll 2v2 from X and Wing
10 Min	4 v 4 See how the kids go with 2 man game in a 4 vs 4