7/8 WEEK 5 / PRACTICE 1

JUMP TO PRACTICE #2

WK.5 — P1

Focus: Off-ball motion, defensive rotations, and riding pressure.

0:00–0:08 | Ladder Agility Warm-Up (no Stick) 

  1. Two foot forwards: 2 feet in each square moving forward → sprint out 5 yds.

  2. Ickey Shuffle – 2 feet in, 1 foot out, quick lateral steps → sprint out 5 yds.

  3. Lateral In/Out – 2 feet in, 2 feet out, lateral steps

0:08–0:18 | Stickwork Progression

  • Partner passing on the move.

  • Variations: right only, left only, quick sticks, catch → split dodge → pass.

0:18–0:30 | Position-Specific Breakouts

  • Attack: Crease picks & slips, seal then slip for feed.

  • Middies: Alley dodge → re-dodge, pull out & re-attack.

  • Defense: Approach/closeout footwork → drop-step recovery.

  • Goalies: Arc movement & outlet to middies in motion.

0:30–0:42 | Off-Ball Motion Drill

  • Set up 1-4-1, ball starts up top.

  • Dodger moves ball; off-ball players set picks, cut, replace space.

  • 5–6 reps per group at game speed.

0:42–0:57 | Defensive Rotation & Communication

  • 6 defenders vs 4–5 offense.

  • Offense moves ball; defense slides, recovers, fills.

  • Coach calls “live” for full play-out.

0:57–1:07 | Ride / Clear Full-Field

  • Simulate turnover → ride team presses.

  • Clearing team runs lanes/patterns.

  • Switch roles each rep.

1:07–1:13 | Conditioning – 30/30 Sprints

  • Sprint 30 yds in 6–7 sec, jog back, repeat every 30 sec x 8 reps.

1:13–1:20 | Scrimmage – Situational

  • Half-field 6v6.

  • Situations: up 1 with 2:00 left, down 1 with 1:00 left.

7/8 WEEK 5 / PRACTICE 2

WK.5 — P2

Focus: Man-up execution, transition attack, and defensive clears under pressure.

0:00–0:08 | Cone Agility Box Drill

  1. 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.

  2. 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.

  3. 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

0:08–0:16 | Partner Stickwork – Over-the-Shoulder Passing

  • Players start on restraining lines, jog toward midfield, receive pass in stride.

  • Catch → cradle → turn → pass back.

0:16–0:28 | Position-Specific Breakouts

  • Attack: Step-down shots from feeds, quick re-dodges near crease.

  • Middies: Split dodge → pass down → cut for give-and-go.

  • Defense: 1v1 body positioning, no-stick checks.

  • Goalies: Quick outlet under pressure.

0:28–0:40 | Transition Attack Drill

  • 3v2 continuous from midfield.

  • Quick decisions, high-quality shots.

0:40–0:55 | Man-Up / Man-Down Reps

  • 5v4 man-up plays (wheel, rotation).

  • Switch to man-down → pressure without overcommitting.

0:55–1:07 | Clearing Under Pressure

  • 6 defenders/goalie vs 6-man ride.

  • Move ball quickly to beat zone pressure.

1:07–1:13 | Conditioning – 6 x 40-Yard Sprints

  • Sprint 40 yds full effort, walk back recovery.

1:13–1:20 | Full-Field Scrimmage

  • Live clears/rides, continuous play.