5/6 WEEK 1 / PRACTICE 1
WK.1 — P1
Focus: Fast Break, X-feed mini-play, early small-sided game
0:00–0:08 | Ladder Agility Warm-Up with Stick
Two foot forwards: 2 feet in each square moving forward → sprint out 5 yds.
Ickey Shuffle – 2 feet in, 1 foot out, quick lateral steps → sprint out 5 yds.
Lateral In/Out – 2 feet in, 2 feet out, lateral steps
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0:10–0:18 | 2 Cone Throwback Drills (4 min per drill - 2 min per Left & Right Hands ) 3-4 players at station
Step Back: Player 1 runs to cone 1 → Cuts hard to their right, steps back, turns to the inside → Throws back to Player in line
Roll away: Player 1 runs to cone 1 → Punches stick to outside and follows stick → Turns and throws back to Player in line
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0:18–0:28 | Small-Sided Game – 3v3 Bulldog Drill
Purpose: Force quick reads, spacing adjustments, and off-ball movement.
How to Play:
Set 2 small goals 50 feet apart / or 2 sets of 1 goal and play half court.
3v3, set 2 teams on each side to rotate quickly. 1 team starts with ball. Rotate after 2 minutes.
No goalies — must score on open net, players must defend.
Only 2 players from on each team aloud on ground balls
Set picks, cut to goals, communicate
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WATER BREAK
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0:30–0:40 | Position-Specific Work
Attack: 2 Dodges from X→ Shot
Set up cone along GLE
1 Lines: Attack behind X.
Midfield: Dodge → Shot
Middie dodges and shoot
2 step shots, jump shots
Defense: Approach, Footwork & Body Position
#1 Defensive Stance Drill
#2 Hawk Drill Sideway Run
#3 Hawk Drill + Sideway Run
#4 Drop Step Drill
#5 Zig Zag 1v1 cone drill
#6 Umbrella Drill
Goalie: Basics & Fundamentals
Hand & Feet positions
How to Save ball, quick shuffle or step to passing lane.
GOALIE BASICS 1
GOALIE BASICS 2
GOALIE BASICS 3
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0:30–0:48 | 10v10 Shape
Purpose: Give players clear starting spots so they understand game spacing.
Attack: 2 at wings (GLE extended), 1 at X/crease.
Mids: 2 up top (split), 1 float (midline or shallow cut). Faceoff to Settling offense
Defense: 3 across arc, protecting crease & wide lanes.
Goalie: Directs clear & organizes D.
Walk them through in a slow jog with ball movement so everyone sees how they fit.
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0:50–1:00 | Mini-Play 1 – X Feed Cutter
Purpose: Teach simple, high-percentage scoring look from behind the cage.
Step 1: Ball starts at X → Player Dodges 2x to make pass
Step 2: Wing player V cuts to lose defender and cuts towards cage
Step 3: X feeds to cutting wing for quick stick.
Progression:
Walk-through with cones & no defense.
Half speed vs with 2 v 2
Live reps with real pressure 2 v 2 ( Defense on Middie and Attack)
Key Coaching Points:
Cutter must time run so ball arrives in stride.
Feeder keeps stick high to disguise pass.
Off-ball players keep spacing & be ready for next pass if crease isn’t open.
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WATER BREAK
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1:02–1:15 | Transition Drill – 4v3 Fast Break
Purpose: Teach fast-break spacing and decision-making.
Setup: 3 attack and 3 defensemen in L shape near goal
Offense: Coach clears to middie at half field who runs down.
Dump → to top middie if there is a slide.
Shoot → if no slide.
Dump to middie → middie looks to see which half middle defender is on, if over on left side → pass to low right → shot
if middle defender if over on right side → pass to lower left → shot
Keys: Rotate players every round.
FAST BREAK VIDEO
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1:15–1:25 | Clearing Passing Drill Intro
Purpose: Introduce basic clearing
Every player knows where to go
Goalie passes to Defender who makes pass out
Middies take ball down → Finish play to goal
3:57 DIAMOND PATTERN CLEARING
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WATER BREAK
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1:25–1:45 | 5V5 Scrimmage
2 games going at once / Half Court / Winners stay on
2+ Passes before shot / 15 second shot clock before having to shoot, or going to other team
Swap in. 5V4 for pressure and Chaos.
Why: fast reps, high pressure situations
1:50–2:00 | RST Conditioning – 8 × 30-yard sprints
Sprint 30 yards all-out.
Walk back (~20 sec) recovery.
Repeat 8 times.
Why: Scientifically proven to build repeat sprint ability, which translates to in-game bursts.
Wrap & Team Huddle
Quick recap of 4v3 fast break and clears.
Call out 1–2 players for hustle or smart play.
5/6 WEEK 1 / PRACTICE 2
WK.1 — P2
Focus: Team defense basics, first dodge reps, early small-sided game for decision-making
0:00–0:08 | Cone Agility Box Drill
Square Drill: 4 Cone 5 yards apart. Starting at cone 1 → Sprint to the cone 2 → Shuffle to the cone 3 → Backpedal to the cone 4 → Shuffle to cone 1.
X Drill: 4 Cone 5 yards apart. Starting at cone 1 → crossover to cone 3 → shuffle to cone 2 → back reverse crossover to cone 4 → Shuffle to cone 1.
L Drill: 3 Cones 5 yards apart. Starting at cone 1 → Sprint to cone 2 → Sprint back to cone 1 → Sprint around cone 2 → Loop around cone 3 → Sprint back around cone 2 and back to cone 1
0:10–0:18 | 2 Cone Throwback Drills (4 min per drill - 2 min per Left & Right Hands ) 3-4 players at station
Split Back: Player 1 runs to cone 1 → Punches stick to outside and follows stick → Switches stick to opposite hand and runs back to cone 1 while throwing to Player in line
Split Roll: Player 1 split doges running to cone 1 → Punches stick to outside and follows stick
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0:18–0:28 | Small-Sided Game – 4v4 “Protect the House”
Purpose: Introduce defensive slides & recovery in a controlled game format.
Setup:
2 Sets of games
4v4, goalie optional (if goalie plays, shrink shooting lanes with cones).
Rules:
Offense must complete 2 passes before shooting and only score if they dodge/cut inside the cones.
Defense gets 1 point for forced turnover or GB win.
Rotate groups every 45–60 sec.
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WATER BREAK
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0:30–0:40 | Position-Specific Work
Attack: Dodge from X + Inside Quick Stick Finish
Attack from X dodges on cones
Feeder at wing runs down alley / Attackman from X passes to crease player for no-cradle finish.
Midfield FOGO: Split to practice clamps, exits, and fast breaks
Other Midfield: Split Dodge to Feed
Middie starts at top center with the ball.
Split dodge hard right or left at a cone
Explode down the alley with your stick to the outside.
Read the defense:
If no slide → shoot on the run.
If slide comes → pass to crease or wing.
Finish the play (shot or feed → shot).
Defense: Stick Checks
Stick Checking methods & Drills
CHECKING VIDEO 1
CHECKING VIDEO 2
CHECKING VIDEO 3
Goalie: Save + Clear Under Pressure
Make save, immediate outlet pass to breaking middie.
Coach/player applies light stick pressure to simulate ride.
GOALIE BASICS 4
GOALIE BASICS 5
GOALIE BASICS 6
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0:30–0:48 | Teach Basic Team Defense + Slide
Purpose: Build defensive communication habits from day one.
Drill:
2 games going on with half fields and mini goals, no goalies
1v1, 2v2, 3v3 half-field setup
Middie starts with ball while defense works to defend and work on slides
Start slow, then speed up.
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0:50–1:00 | Pass & Pick Away
Purpose: Teach players to set picks and finish down low
Steps:
2 - 3 drill running at a time. 3 lines of players along arc at cones, low left wing, low right wing and top center
Top center players throws pass to lower right wing player and goes to set a pick at 5 and 5.
right wing player sweeps across top of arc, while lower left wing player runs pick play at 5 and 5
right wing player passes to low left wing player who is open for shot at crease
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WATER BREAK
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1:02–1:15 | Hopkins 3v2
Run drill fast paced. Begin again after ball is dead or goal is score. Repeat drill 5-6x before rotating groups.
Setup:
2-4 drills running at a time (two mini goals and two 6 foot cages)
3 players set up around goal and 2 defenders inside. Those waiting can be outside behind cones behind
Coach throws ball to one of the middies, defense has to react fast.
If Offense scoops it up they fast break and try to score, if Defense picks it up they clear it, drill resets with same players.
Defense must slide and rotate to defend shots.
Key: Communication and quick decision-making are more important than perfect execution here — push pace.
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1:15–1:25 | Ride System Drill – 6-Man Roles
Purpose: Teach every player where to be during a ride.
2 drills running at once.
Attack lock off all midfield outlets.
Mids pressure ball carrier or drop into passing lanes.
Defense pushes up to cut deep options.
Practice against clearing team breaking out at half speed.
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WATER BREAK
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1:25–1:45 | 10V10 Scrimmage
Setup a 2-3-1 offense, have the X attack dodge and feed cutters, work on motion.
Work on & look for:
feeds from X, dumps, picks, motion and filling on offense
slides, recovers and clears on defense
1:50–2:00 | RST Conditioning – 8 × 30-yard Sprints
Sprint 30 yds all-out.
Walk back (~20 sec) recovery.
Repeat 8 times.
Why: Builds repeat sprint ability, directly transferable to lacrosse bursts.
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Wrap & Team Huddle
Recap key defensive terms: “Ball,” “Hot,” “Recover.”
Call out one player for best communication or effort on defense.