7/8 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: Footwork Drills
Sprint, back pedals, shuffle.
Key: Stay low, control body, no lunging.
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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0:40–0:58 | 2-3-1 Dodge-Cut-Fill
6 cones marking spots of a 2–3–1. Put 1 line of players at each cone
Coach throws ball top left → alley dodge.
Crease cuts across.
Ball passes to top center → sweep.
Crease action + backside cut repeats.
Run it until ball moves through all three middies, then dump to X attack → finish.
Every rep ends in a shot from crease cut or backside feed.
Rule 1: Every dodge must be followed by a crease cut.
Rule 2: Nobody stands still — always fill the open space.
Rule 3: Add “must feed crease once per rep” to emphasize that look.
Start with no defense → focus on timing.
Go live 6v6 but force them to run through 2 full motions before shooting.
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WATER BREAK
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0:62–1:15 | 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
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
1:45–1:55 | 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.
1:55–2:00 | Wrap & Team Huddle
Quick recap of 4v3 fast break and clears.
Call out 1–2 players for hustle or smart play.