7/8 WEEK 1 / PRACTICE 1

WK.1 — P1

Focus: Fundamentals reset + high-rep stickwork + defensive footwork foundations.

0:00–0:08 | Agility Warm-Up with Stick
Set 6 cones in a zig-zag, 5 yards apart. Every player has a stick & ball.

  1. Tiny Feet Weave: Quick feet in & out of cones, switch hands on return.

  2. Scoop & Sprint: Scoop GB, sprint to next cone, pass to coach.

  3. Juke + Protect: At each cone, roll dodge and keep stick to outside hand.

  4. Partner Chase: Pair up, leader weaves cones w/ stick, chaser mirrors.

0:08–0:15 | Stickwork Gauntlet – Partner Based (High Reps)
4 stations, 90 seconds each, rotate:

  1. Quick-Stick Catch & Pass: Partners 10 ft apart, overhand only, no cradles.

  2. Run & Gun Passing: Partners jog side-by-side, throw/catch in opposite hands.

  3. Catch Across Face to Quick Release: Feed from partner, catch across body, shoot in motion.

  4. One-Hand Cradle to Outlet Pass: Protect ball with one hand while jogging, pass to partner.

0:15–0:28 | 3v2 Continuous Fast Breaks

  • 3 offensive players start at midfield, 2 defenders at crease.

  • Ball starts with middle middie.

  • Attackers push 3v2 to goal, defenders communicate and slide.

  • After play: Shooter becomes defender, defenders exit, 2 new defenders step in, next 3 O players go.

  • Coaching points: Push pace, quick ball movement, no holding too long, finish hard.

0:28–0:40 | Live Full-Field Clear/Ride

  • Split into two teams.

  • One team clears full field against ride, switches to defense if ball is turned over.

  • Focus: 7-second goalie outlet, spacing, and moving ball to alleys.

  • Riders force to sideline, cut off easy passes.

0:40–0:55 | Offense Install – 1-4-1 Motion

  • 4 on crease, 1 at X, 1 up top.

  • Teach “pop” and “slip” from crease, backside cut.

  • Run both strong-side and weak-side dodges from up top and X.

  • Walk-through → Half-speed → Full-speed reps.

0:55–1:05 | Defense Rotation & Slide Drill

  • 4 defenders + goalie vs. 4 cones marking O spots.

  • Coach passes to a cone — nearest D approaches, others adjust in triangle.

  • Emphasize: Approach under control, talk through “Hot, Two, I’m In”.

1:05–1:15 | Man-Up / Man-Down Situations

  • Set up 5v4 (man-up) with players running base formation.

  • Rotate who is on man-down to practice fast rotation and sticks-in-lanes.

1:15–1:25 | Competitive Scrimmage – 4 Quarters

  • Two 8-min quarters, then two 4-min quarters.

  • Scoreboard on sideline.

  • Coach calls out “game situations” mid-play (down 1, 30 seconds left, man-down, etc.).

1:25–1:30 | Conditioning Finisher

  • 4 x 40-yard sprints, 15 sec rest.

  • 2 x 80-yard sprints, 30 sec rest.

7/8 WEEK 1 / PRACTICE 2

WK.1 — P2

Focus: Offensive spacing & ball movement + basic slide/recover defense.

0:00 – 0:08 | Dynamic Agility Warm-Up with Stick

  • Cone Weave + Switch Hands on Return – 4 cones, 5 yds apart. Sprint weave forward, switch hands halfway back.

  • Sprint → Scoop GB → Pass to Coach – ball placed on ground at cone, sprint, scoop, protect stick, pass on the run.

  • Juke at Cone + Roll Dodge to Outside – plant hard, roll away from cone, accelerate 5 yds.

0:08 – 0:15 | Partner Stickwork – “Quick Hands Circuit”
(3 stations, 2 min each, rotate twice for max touches)

  1. High-Speed Quick Sticks – 8–10 ft apart, overhand, no cradles, rapid-fire.

  2. Catch, Split, Pass – partner feeds, catch, split to opposite hand, return pass.

  3. Quick-Feed Shooting – partner toss from 8–10 ft, catch & shoot in one motion (alternate hands).

0:15 – 0:28 | Continuous 3v2 to 4v3 Break Drill

  • Start with 3v2 break from midfield → shot → immediate clear to opposite side into 4v3.

  • Focus on:

    • Point man feeding both sides.

    • Finish inside under pressure.

    • Defensive rotation from man-down to man-up scenario.

0:28 – 0:40 | Full-Field Clear to Fast Break

  • Team clears against ride → immediate push into unsettled fast break.

  • Emphasis: quick outlet, wide lanes, first look upfield.

0:40 – 0:52 | Offense Install – 2-Man Game on Wings

  • Pair dodger + picker on wing; off-ball players cut/replace.

  • Work both sides; dodger reads slide & either shoots, skips, or throws rollback pass.

0:52 – 1:05 | Defense – Adjacent Slides & Recover

  • 5 defenders vs 4 offensive players.

  • Ball moves perimeter → on-ball defense holds → adjacent defender slides → recover.

1:05 – 1:20 | Controlled 6v6 Half-Field

  • Offense runs 2-man wing and crease slip looks.

  • Defense practices early communication & slide timing.

1:20 – 1:30 | Conditioning Finisher

  • 8x 20 yd sprints:

    • Odd reps → full stick cradle sprint.

    • Even reps → drop stick at 10 yd, sprint through finish.