Stick Jumps
Each kid lays their stick on the ground so it runs between their feet
FAST FEET
2 steps on the left side of the stick, 2 steps on the right, repeat as fast as possible. Stay light and quick on tippy toes. 15 seconds.
SPEED SKATES
Jump to the left of the stick and land on one foot. Pause, then jump to the right and land on the opposite foot. Control each landing. 6 Jumps, 3 each leg.
SINGLE-LEG HOPS
Start with stick between legs. Hop over stick on one foot, land and hop back. Do 5 reps, then switch feet. Stay balanced and land soft.
STICK SHUFFLE LADDER
Place 5-10 sticks in a row about 1 foot apart. Kids use high knees shuffling sideways through them. Back and forth is 1 set.
TINY FEET CONES
Place 5 cones in a line about 1 foot apart from each other. Kids use tiny, fast steps while staying on their toes, keeping a low athletic stance with choppy, quick feet. They should avoid crossing their feet, keep their heels off the ground, and focus their eyes ahead—not down.
IN N OUT CRADLE
While cradling a stick (no ball) , kids use tiny feet to weave in and out of the cones as fast as the can, then burst into a sprint at the last cone
CIRCLE CRADLE
While cradling a stick (no ball) , kids use tiny feet to move forward to each cone, then circle around each cone while facing forward as fast as the can, then burst into a sprint at the last cone
Agility Box Drill
Set up 4 cones in a square, about about 6 large steps away from each other.
BOX DRILL
Sprint to the cone 1, Shuffle to the cone 2, Backpedal to the cone 3, Shuffle to cone 4 (back to start)
BOX SPRINT - BACK SHUFFLE
Sprint up to cone 1, Back shuffle diagonal to cone 3, Sprint diagonal to cone 2, Back shuffle diagonal to cone 4 (Back to start)
PRACTICE #1
Theme: Athletic movement, intro to lacrosse stance, early stick handling, fun small games
0:00–0:10 | HUDDLE + ATHLETIC STANCE
No sticks yet.
Circle Up. Get kids in Athletic Position. Feet wide, knees bent, chest up, butts low, eyes forward. Light taps on shoulders to check stance.
Coach calls and points LEFT, RIGHT, FORWARD, BACK. Players shuffle, back step, sprint quick in that direction, stay balanced in athletic position.
0:10–0:25 | AGILITY MOVEMENT
Stick Jumps
Tiny Feet Cones
4 Square Cones: Sprint forward to one, side shuffle to another cone, back peddle to another cone, side shuffle to last cone. repeat 4x
0:25–0:40 | INTRO STICK SKILLS
No ball first: Show throwing motion, use whole body
Front foot steps at target, hips rotate, arms follow
Players practice slow, then faster
Add tennis ball: Partners 10 feet apart, soft toss and catch, 20 reps
0:40–0:50 | GROUND BALL BASICS
Show scoop: Low hips, back hand low, scoop through
Coach rolls: Player scoops and runs to finish cone
1v1 GB race: Two kids race to scoop, run to mini goal
0:50–1:05 | MINI GAME: APPLES VS BANANAS
Mini field, tennis balls, mini goals
Two teams, pass once before shooting
Coach encourages movement and teamwork
1:05–1:15 | SPEED FINISHER
Stick Jumps
Sprint to cone, scoop, sprint back
1:15–1:25 | SHARKS AND MINNOWS
Minnows cradle across. Sharks try to knock out ball
1:25–1:30 | HUDDLE + CHEER
Ask: Who hustled most? Who scooped cleanest?
Cheer: 1-2-3 WASATCH
PRACTICE #2
Theme: Ground ball confidence, intro to cradling, fast feet
0:00–0:10 | HUDDLE + STANCE
Circle up. Stick in both hands.
Feet wide, knees bent, stick out front.
Coach calls quick steps LEFT, RIGHT, FORWARD, BACK
0:10–0:25 | AGILITY STATIONS
Ladder or Stick Jumps
Cones: Sprint and cut
Mirror pairs: One leads, other mirrors with stick
0:25–0:40 | GROUND BALL CIRCUIT
Coach roll: Scoop, run to cone
1v1 GB battle: Scoop and protect
Relay scoop and pass
0:40–0:50 | CRADLING BASICS
Show cradle: Rock stick side to side, ball stays in
Players static practice
Add walking cradling
0:50–1:05 | DODGE INTRO + MINI FINISH
Show face dodge: Stick across body, move around defender
Players face dodge around cone, shoot at mini goal
1:05–1:15 | 3v3 MINI GAME
Pass once before shooting
Coach encourages spread out and movement
1:15–1:25 | SHARKS AND MINNOWS
Minnows cradle across. Sharks try to knock out ball
1:25–1:30 | HUDDLE + CHEER
Ask: Who had cleanest GB? Who cradled best?
Cheer: 1-2-3 WASATCH
PRACTICE #3
Theme: Stick in hand athletic movement, GBs on the run, face dodge basics, crease finishing
0:00–0:10 | STANCE + FAST FEET
Stick in hand
Quick steps LEFT, RIGHT, FORWARD, BACK
0:10–0:25 | LADDER + CONES
Ladder or Stick Stick Jumps
Cones: Zig-zag sprint, cut at each cone
0:25–0:40 | GROUND BALLS
Hungry hippos: Scoop as many as possible, bring back to base
Coach roll: Scoop on run, finish at mini goal
0:40–0:50 | DODGE + FINISH
Face dodge around cone, shoot
X run: Wrap around mini goal, quick shot
0:50–1:05 | 1v1 CREASE INTRO
Offense: Dodge, score
Defense: Low stance, angle, stick out
1:05–1:15 | 3v3 MINI GAME
Pass once before shooting
1:15–1:20 | SHARKS AND MINNOWS
Minnows cradle, sharks knock
1:20–1:30 | WATER + HUDDLE + CHEER
Water
Ask: Best scoop? Best dodge?
Cheer: 1-2-3 WASATCH
K-1ST
WEEK 2 PRACTICE 2 — 90 MINUTES
Theme: Faster GBs, sharper dodges, quicker decisions
0:00–0:10 | STANCE + REACTIONS
Quick calls: LEFT, RIGHT, FORWARD, BACK
0:10–0:25 | AGILITY
Ladder: Quick feet
Cones: Plant and cut
Mirror: Stick in hand, partner leads fakes
0:25–0:40 | GROUND BALL CIRCUIT
Coach roll: Scoop, shoot
1v1 GB battle: Protect and finish
Relay scoop, loop, pass
0:40–0:50 | DODGE STATION
Face dodge, shoot
Roll dodge, shoot
X question mark finish
0:50–1:05 | 1v1 CREASE
Offense: Dodge, finish
Defense: Low stance, stick out, angle
1:05–1:15 | 3v3 MINI GAME
Pass before shot
1:15–1:20 | SHARKS AND MINNOWS
Minnows cradle, sharks knock
1:20–1:30 | WATER + HUDDLE + CHEER
Water
Ask: Best hustle? Best GB? Best dodge?
Cheer: 1-2-3 WASATCH
K-1ST
WEEK 3 PRACTICE 1 — 90 MINUTES
Theme: Clean ground balls on the run, build cradling control, intro roll dodge, basic 1v1 play
0:00–0:10 | HUDDLE + ATHLETIC STANCE
Circle up. Stick in both hands out front.
Feet wide, knees bent, chest up.
Coach calls quick steps: LEFT, RIGHT, FORWARD, BACK.
Light shoulder taps for balance check.
0:10–0:25 | AGILITY CIRCUIT
Ladder: Two feet in each, hopscotch pattern
Cones: Sprint, plant, cut hard
Mirror pairs: Partner leads with fakes and dodges, other mirrors with stick in hand
0:25–0:40 | GROUND BALL DRILLS
Coach rolled GB: Scoop on the move, finish at mini goal
1v1 GB race: Scoop, protect, finish at cone
Relay scoop and pass: Scoop, loop wide, pass to teammate
0:40–0:50 | DODGE + FINISH
Face dodge around cone, shoot
Roll dodge around cone, shoot
Run from X behind goal, question mark finish
0:50–1:05 | 1v1 CREASE GAME
Offense: Face or roll dodge, score at mini goal
Defense: Low stance, stick out, angle to sideline
1:05–1:15 | 3v3 MINI GAME
Mini field, mini goals
Must pass once before shooting
Coach encourages spreading out and moving
1:15–1:20 | SHARKS AND MINNOWS
Minnows cradle across, sharks try to knock out the ball
1:20–1:30 | WATER + HUDDLE + CHEER
Water
Ask: Who had cleanest GB? Who dodged best?
Cheer: 1-2-3 WASATCH
K-1ST
WEEK 3 PRACTICE 2 — 90 MINUTES
Theme: Faster footwork, confident GBs, smoother dodges, 1v1 IQ
0:00–0:10 | ATHLETIC STANCE + REACTION
Stick in hands, ready
Quick reaction calls: LEFT, RIGHT, FORWARD, BACK
0:10–0:25 | AGILITY
Ladder: Two feet in each, side in-out pattern
Cones: Sprint and cut
Mirror: Stick fakes and dodges
0:25–0:40 | GROUND BALL CIRCUIT
Coach roll: Scoop, shoot
1v1 GB race: Scoop, protect, finish
Relay scoop and pass
0:40–0:50 | DODGE STATION
Face dodge, shoot
Roll dodge, shoot
Run from X, question mark finish
0:50–1:05 | 1v1 CREASE
Offense: Dodge, score
Defense: Low stance, angle, stick out
1:05–1:15 | 3v3 MINI GAME
Pass before shot, move after pass
1:15–1:20 | SHARKS AND MINNOWS
Minnows cradle across, sharks knock out ball
1:20–1:30 | WATER + HUDDLE + CHEER
Water
Ask: Best hustle? Best GB? Best dodge?
Cheer: 1-2-3 WASATCH
K-1ST
WEEK 4 PRACTICE 1 — 90 MINUTES
Theme: Speed on GBs, stronger dodges, smarter spacing
0:00–0:10 | HUDDLE + STANCE REACT
Stick out front, knees bent
Coach calls quick directions
Light balance check
0:10–0:25 | AGILITY
Ladder: Two feet each, hopscotch
Cones: Sprint, plant, cut
Mirror: Stick in hand, partner leads fakes
0:25–0:40 | GROUND BALL DRILLS
Coach roll: Scoop and shoot
1v1 GB: Protect and finish
Relay scoop and pass
0:40–0:50 | DODGE + FINISH
Face dodge, shoot
Roll dodge, shoot
Run from X, question mark finish
0:50–1:05 | 1v1 CREASE
Offense: Dodge and score
Defense: Stick out, angle, low stance
1:05–1:15 | 3v3 MINI GAME
Must pass once before shooting
Coach encourages quick decisions
1:15–1:20 | SHARKS AND MINNOWS
Minnows cradle across, sharks knock out
1:20–1:30 | WATER + HUDDLE + CHEER
Water
Ask: Best GB? Best dodge?
Cheer: 1-2-3 WASATCH
K-1ST
WEEK 4 PRACTICE 2 — 90 MINUTES
Theme: GB under pressure, faster dodges, smarter small-game play
0:00–0:10 | ATHLETIC STANCE REACT
Stick out front, knees bent
Quick reaction calls: LEFT, RIGHT, FORWARD, BACK
0:10–0:25 | AGILITY
Ladder: Quick feet
Cones: Plant and cut
Mirror: Stick fakes, dodges
0:25–0:40 | GROUND BALL CIRCUIT
1v1 GB battle: Scoop, protect, finish
Coach roll: Scoop, shoot
Relay scoop, loop, pass
0:40–0:50 | DODGE STATION
Face dodge, shoot
Roll dodge, shoot
X question mark finish
0:50–1:05 | 1v1 CREASE
Offense: Dodge and finish
Defense: Low stance, angle, stick out
1:05–1:15 | 3v3 MINI GAME
Pass before shot, move to space
1:15–1:20 | SHARKS AND MINNOWS
Minnows cradle across, sharks knock out
1:20–1:30 | WATER + HUDDLE + CHEER
Water
Ask: Best hustle? Best dodge?
Cheer: 1-2-3 WASATCH
K-1ST
WEEK 5 PRACTICE 1 — 90 MINUTES
Theme: Fast ground balls, sharper dodges, smarter spacing, game-like play
0:00–0:10 | HUDDLE + ATHLETIC STANCE
Circle up. Stick out front, knees bent, feet wide.
Coach calls quick directions: LEFT, RIGHT, FORWARD, BACK.
Light shoulder taps to check balance.
0:10–0:25 | AGILITY CIRCUIT
Ladder: 2 feet in each space, hopscotch pattern
Cones: Sprint and plant at each cone, cut hard
Mirror pairs: One player leads with fakes and dodges, partner mirrors with stick in hand
0:25–0:40 | GROUND BALL CIRCUIT
Coach roll: Scoop on the move, finish at mini goal
1v1 ground ball race: Protect after scoop, finish
Relay scoop and pass: Scoop, loop around cone, pass to teammate
0:40–0:50 | DODGE + FINISH
Face dodge and shoot
Roll dodge and shoot
X run behind goal, question mark finish
0:50–1:05 | 1v1 CREASE DEFENSE
Offense: Face or roll dodge to score
Defense: Low stance, stick out front, angle to sideline
1:05–1:15 | 3v3 MINI GAME
Mini field, mini goals
Rule: Must pass once before shooting
Coach encourages spreading out and moving to space
1:15–1:20 | SHARKS AND MINNOWS
Minnows cradle across, sharks try to knock out the ball
1:20–1:30 | WATER + HUDDLE + CHEER
Water break
Ask: Who had best GB? Who dodged sharpest?
Cheer: 1-2-3 WASATCH
K-1ST
WEEK 5 PRACTICE 2 — 90 MINUTES
Theme: Faster dodges, ground balls under pressure, confident small-game decisions
0:00–0:10 | ATHLETIC STANCE REACTIONS
Stick out front, knees bent
Quick step calls: LEFT, RIGHT, FORWARD, BACK
0:10–0:25 | AGILITY
Ladder: 2 feet, side in-out
Cones: Plant and cut
Mirror: Partner leads with fakes, partner mirrors
0:25–0:40 | GROUND BALL CHALLENGE
1v1 GB + protect + finish
Coach roll + scoop + shoot
Relay scoop and pass
0:40–0:50 | DODGE STATION
Face dodge + shoot
Roll dodge + shoot
X run: Question mark finish
0:50–1:05 | 1v1 CREASE GAME
Offense: Dodge and score
Defense: Stick out, low stance, angle player
1:05–1:15 | 3v3 MINI GAME
Must pass before shot
Coach emphasizes quick decisions and movement
1:15–1:20 | SHARKS AND MINNOWS
Minnows cradle, sharks knock out ball
1:20–1:30 | WATER + HUDDLE + CHEER
Water break
Ask: Best scoop? Best dodge?
Cheer: 1-2-3 WASATCH
K-1ST
WEEK 6 PRACTICE 1 — 90 MINUTES
Theme: Game-speed GBs, combo dodges, smarter spacing
0:00–0:10 | HUDDLE + ATHLETIC STANCE
Circle up. Stance check. Coach calls quick steps: LEFT, RIGHT, FORWARD, BACK
Balance check: Light taps on shoulders
0:10–0:25 | AGILITY
Ladder: 2 feet each, hopscotch
Cones: Sprint, plant, cut
Mirror: Stick in hand, partner leads fakes/dodges
0:25–0:40 | GROUND BALL CIRCUIT
Coach roll + scoop + shoot
1v1 GB + protect + finish
Relay scoop + pass
0:40–0:50 | DODGE STATION
Face dodge + finish
Roll dodge + finish
X run: Question mark finish
0:50–1:05 | 1v1 CREASE GAME
Offense: Face/roll dodge to goal
Defense: Low stance, stick out, angle player
1:05–1:15 | 3v3 MINI GAME
Pass once before shooting
Focus on moving to space
1:15–1:20 | SHARKS AND MINNOWS
Minnows cradle across, sharks knock out ball
1:20–1:30 | WATER + HUDDLE + CHEER
Water
Ask: Who had cleanest GB? Who dodged best?
Cheer: 1-2-3 WASATCH
K-1ST
WEEK 6 PRACTICE 2 — 90 MINUTES
Theme: GB under pressure, dodge combos, small-game IQ
0:00–0:10 | ATHLETIC STANCE + REACT
Quick stance check, stick out front
Fast reaction calls: LEFT, RIGHT, FORWARD, BACK
0:10–0:25 | AGILITY
Ladder: Quick feet
Cones: Plant and cut
Mirror: Stick fakes + dodges
0:25–0:40 | GROUND BALL CHALLENGE
1v1 battle: Scoop, protect, finish
Coach roll + scoop + shoot
Relay scoop + pass
0:40–0:50 | DODGE + FINISH
Face dodge + shoot
Roll dodge + shoot
X question mark finish
0:50–1:05 | 1v1 CREASE
Offense: Dodge and finish
Defense: Low stance, angle, stick out
1:05–1:15 | 3v3 MINI GAME
Pass before shot, move to space
1:15–1:20 | SHARKS AND MINNOWS
Minnows cradle across, sharks knock out ball
1:20–1:30 | WATER + HUDDLE + CHEER
Water
Ask: Best hustle? Best GB? Best dodge?
Cheer: 1-2-3 WASATCH
K-1ST
WEEK 7 PRACTICE 1 — 90 MINUTES
Theme: Game-speed ground balls, confident combo dodges, smart 1v1 defense
0:00–0:10 | HUDDLE + ATHLETIC STANCE + REACTION
Circle up. Stick in hands in front. Show feet wide, knees bent, chest up, eyes forward.
Coach calls directions: LEFT, RIGHT, FORWARD, BACK. Kids step quick in that direction.
Light shoulder taps for balance check.
0:10–0:25 | AGILITY CIRCUIT
Ladder: 2 feet in each space, hopscotch pattern
Cones: Sprint, plant, cut at each cone
Mirror pairs: One leads with fakes and dodges, partner mirrors with stick in hand
0:25–0:40 | GROUND BALL CIRCUIT
Coach rolled ground ball: Scoop on the move, finish at mini goal
1v1 ground ball race: Two kids race to ball, scoop, protect, finish at goal or cone
Relay scoop and pass: Scoop, run wide around cone, pass to next teammate
0:40–0:50 | DODGE + FINISH
Face dodge around cone, shoot at mini goal
Roll dodge around cone, shoot
Run from X behind goal, question mark finish
0:50–1:05 | 1v1 CREASE DEFENSE
Set crease area with cones and mini goal
Offense: Face or roll dodge, try to score
Defense: Low stance, stick out front, angle player
1:05–1:15 | 3v3 MINI GAME
Mini field (15x10 yards), mini goals
Rule: Must complete at least one pass before shooting
Coach encourages spacing and movement
1:15–1:20 | SHARKS AND MINNOWS
Minnows cradle across, sharks try to knock out ball
If ball knocked out, player joins sharks
1:20–1:30 | WATER + HUDDLE + CHEER
Water break
Ask: Who hustled most today? Best scoop? Best dodge?
Cheer: 1-2-3 WASATCH
K-1ST
WEEK 7 PRACTICE 2 — 90 MINUTES
Theme: Fast reps, dodge decisions, small game IQ
0:00–0:10 | ATHLETIC STANCE + REACTION
Show stance: feet wide, knees bent, stick out front
Quick reaction calls: LEFT, RIGHT, FORWARD, BACK
0:10–0:25 | AGILITY DRILLS
Ladder: Quick feet patterns
Cones: Sprint, plant, cut
Mirror: Stick in hand, partner leads fakes and dodges
0:25–0:40 | GROUND BALL COMPETITION
Coach roll: Scoop, shoot
1v1 ground ball battle: Protect and finish
Relay scoop and pass
0:40–0:50 | DODGE + FINISH
Face dodge and shoot
Roll dodge and shoot
Run from X, question mark finish
0:50–1:05 | 1v1 CREASE GAME
Offense: Dodge, score
Defense: Stick out, angle player, low stance
1:05–1:15 | 3v3 MINI GAME
Pass before shot, move after pass
1:15–1:20 | SHARKS AND MINNOWS
Minnows cradle, sharks knock out ball
1:20–1:30 | WATER + HUDDLE + CHEER
Water
Ask: Best scoop? Best dodge?
Cheer: 1-2-3 WASATCH
K-1ST
WEEK 8 PRACTICE 1 — 90 MINUTES
Theme: Clean ground balls, confident dodges, fast decisions
0:00–0:10 | HUDDLE + ATHLETIC STANCE
Circle up, stance check with stick in hands
Coach calls quick steps: LEFT, RIGHT, FORWARD, BACK
Light taps for balance
0:10–0:25 | AGILITY CIRCUIT
Ladder: 2 feet in each, hopscotch
Cones: Sprint, plant, cut
Mirror pairs: Lead with stick fakes, partner mirrors
0:25–0:40 | GROUND BALL DRILLS
Coach roll: Scoop, shoot
1v1 ground ball race: Scoop, protect, finish
Relay scoop and pass
0:40–0:50 | DODGE + FINISH
Face dodge, shoot
Roll dodge, shoot
X run, question mark finish
0:50–1:05 | 1v1 CREASE
Offense: Dodge, score
Defense: Low stance, angle, stick out
1:05–1:15 | 3v3 MINI GAME
Must pass once before shooting
1:15–1:20 | SHARKS AND MINNOWS
Minnows cradle, sharks knock ball out
1:20–1:30 | WATER + HUDDLE + CHEER
Water
Ask: Who hustled most? Best dodge? Best GB?
Cheer: 1-2-3 WASATCH
K-1ST
WEEK 8 PRACTICE 2 — 90 MINUTES
Theme: Final reps, clean GBs, confident dodges, fun competition
0:00–0:10 | ATHLETIC STANCE REACT
Quick stance checks
Reaction steps: LEFT, RIGHT, FORWARD, BACK
0:10–0:25 | AGILITY
Ladder: Quick feet
Cones: Plant, cut
Mirror: Fakes, dodges
0:25–0:40 | GROUND BALLS
1v1 battle: Scoop, protect, finish
Coach roll: Scoop, shoot
Relay scoop and pass
0:40–0:50 | DODGE STATION
Face dodge and shoot
Roll dodge and shoot
X question mark finish
0:50–1:05 | 1v1 CREASE GAME
Offense: Dodge, score
Defense: Stick out, angle, low stance
1:05–1:15 | 3v3 MINI GAME
Pass before shot, move to space
1:15–1:20 | SHARKS AND MINNOWS
Minnows cradle across, sharks knock ball out
1:20–1:30 | WATER + HUDDLE + CHEER
Water
Ask: Best hustle? Best dodge? Best teammate?
Cheer: 1-2-3 WASATCH