Lacrosse Stick Skills and Training Guide
Practice Book
Shooting
Shooter Warm up
Double Stutter
6 against the net
Give and Go
Different Shots
Slot Feed
Wrappers Delight
Dodge and Shoot
Passing
Speed Pass
4 Corners
Meatloaf
Zip and Skip
Skip Passing
3 Wide
44 Lunchpail
Over the Shoulder
Quick Play
Navy Drill
Upper Wing Pic
Pass/Pick Down
Join the Party
Over and Down
X Over
1v1 Dump
Switch and Feed
3 Second Drill
Stick Skills/GB
Ladder Drill
Nail in Foot
Stick Movement
Stick Fakes
Hockey GB
Blind Mans GB
Alley Man Ball
GB Chaser
Flick out GB
1 Hand Spin
Thorugh the Chute
Agility/Defense
Cut Drill
Zig Zag D
Close the Gate
Slide to the Outside
32 Read and Feed
Shedding Gauntlet
Star D
Umbrella Approach
Apache Drill
Def Ladder Turn
Def Workout
Ball Approach Warm up
Practice Book
Clearing
Out and Up Clear
Fast Break Out
Revenge
Games
Sharks and Minnows
Hungry Hippo
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1 Pick a foot and plant it on the floor. Have a defender
shadow your movements and try for a takeaway, if they
sees a legal check.
2 Keep two shoulders between the ball and the D at all
times. Cradle tightly, but not within your sphere. Pivot to
elude the defender.
3 Keep your eyes up. a coach stands by with a varying
number of fingers in the air. The ball carrier must call out
the number of fingers they see to prove they have their
head up, looking for the outlet pass.
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1 Player stands without stick, hand up in front of him.
2 Player with stick stands across from him and moves
stick between players gloves in following motions:
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Circles
In and Out (poke)
Diagonals
After a few practices, can do this while moving down the
field
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Work on stick fakes
Wrist Fake
Full Turn Fake – turn wrist so top of head is facing up
Over the Top Fake – bottom hand does all work, full stick rotation
Pump fake the scrape
1v1 come down towards net, pump fake and then dunk under the defender and go to net
2 on 1 fake pass
Come down 2 on 1, make the pass fake then turn, accelerate and head to net for shot.
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Players 1 is 5 yards ahead of Player 2. Coach is even
with Player 2.
Coach rolls ball out to Player 1 who runs to scoop the
ball, Player 2 chases Player 1.
Player 1 must remember to accelerate through the ball
to avoid being checked, scoop, turn correctly, and make
an accurate pass to the Coach.
Stress
Lift the bottom hand of Player 1 to disrupt his scoop.
Player 1 bring stick to face and cradle after the scoop
Protect stick as pass back to coach
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Ball starts with player with ball in-between his feet
He has to flick the ball up field 1-3 yards and pick up GB
Take two steps and pass. Other player should be just
ahead of him.
Reset with other player with ball between feet.
Move across the field
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Cones spread across field
Can be done without ball to start
Player starts with ball and sprints to cone
Puts one hand on ground near cone and keeps ball in
cross with other hand
Turns around cone while hand stays on ground
Gets up after 360 and goes to next cone to go other
direction
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4 Corners with a “Chute”
2 balls start on same side
and go diagnol across but
have to go “through the
chute”. Need to do a
dodge in the chute and
make sure not to run into
the other player. On outlet
of chute, can do ground
ball or pass.
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Shooter
Warm up
Coach pass from top
middle.
Players come from side,
catch, turn away, then turn
towards net and shoot over
the top.
Fast paced
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Double Stutter
Stutter dodge by first two
cones, drive to middle
cone, turn and shoot
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For indoor facility with net, line boys up spread apart down the side of the field. Put a cone or target
on the netting. Give each player 5 or more balls.
1 Handed High Five – sit on knees/chest facing the net. Using one hand, shoot against the net
2 handed High Five
– sit on knees/chest facing the net. Using two hands, shoot against the net.
Top
hand should snap and be at shoulder level. Each hand at ¾ position top and bottom.
2 handed High Five and elbow
– sit on knees/chest facing the net. Using two hands, shoot against
the net.
Top hand should snap and then follow through across body. Hands at normal shooting
position
Repeat all of these standing but don’t move feet
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Work on different shots
Overhand – standard shot
¾ side arm – practice hiding the stick and good body movement
Side arm
Behind the back – snap them to ear
Riser – hands behind hips, snap wrist up
Underhand
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Coaches choose a random number of offensive and defensive players
to simulate a transition/unsettled situation (4 v 3, 3 v 3, 4 v 2, 3 v 5,
etc). They then have these players walk with their eyes closed until the
coach yells STOP! While the players remain standing with their eyes
closed, the coach rolls the ball out and yells “Ball down”! The players
can then open their eyes and play out the unsettled situation.
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Set up three cones on the end line in the alley of
the attack zone. The coach rolls the ball out, and
the player at each cone must go after the ground
ball, gain possession and throw it back to the
coach. They must stay in the alley (side-line to
restraining line), and if they don’t they lost the
ground ball. You can mix it up and have 2 on 1 and
3 on 2 ground balls. The concept is to get them to
stay in the close confines of the Alley. If you have
2 on 1 or 3 on 2 they must pass it to each man on
their team before they get it back to the coach.
You can also put the ball on the side line and have
them go after it and see what they do when the
ball is 6 inches from the line. Can incorporate a 2
nd
pass
Slot Feed
Man in middle receives
pass from X1 then X2 and
so on. One cradle and
shoot.
Can add soft defender.
X1 goes to X3, X3 to X2, X2
to X4, X4 to middle X,
middle X to X1
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Set up 4 cones as shown in the diagram. At each cone
your players will perform either a dodge, switch, change
of direction, and finish with a shot on goal.
The concept of getting time and space to shoot is all
about changing direction and moving to get your hands
free to shoot at the goal. Have your players work on
powering off each move at the cone, and finish with a
moving shot at the end.
Have players try different dodges and fakes
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Two players across from each other. In a minute have to pass
back and fourth as many times as possible and as quick as
possible. No quick stick, catch, pass, set and throw
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Variation of four corners
Ground balls
Pass on the run
Flip pass
Dodges
Fake pass, pass
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Zip & Skip
Rotate ball around in
different direction. As soon
as player passes, they move
to next line. Increase
speed as you go along
and/or add balls. One
touch passing.
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Passing with defender in the
middle
Can only move side to side
Coach determines distance
between
Keep extra balls in case of miss
or deflection
Switch after 3 interceptions
Great after conditioning
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3 Wide
Player behind rolls ball
ground and retrieves
Middle man runs to outside
for pass
Top man V cuts and then
gets pass to shoot
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Wrapper’s
Delight
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3-on-3 or 4-on-4 - small field -
start each rep of the drill any
way you want- Ground Ball, Face Off, Shark Tank, Fire Ball, Shot
on Goal, etc.
Enforce all the normal rules for a game- Out-of-Bounds, Loose-
Ball Pushes, Personal/Technical Fouls, Quick Restarts,
everything. Imitate game situations as closely as possible.
Upper Wing Pic
Rotate ball around in different direction.
As soon as player passes, they move to
next line. Increase speed as you go
along and/or add balls. One touch
passing.
1.
Pass
2.
Move to top
3.
Set Pic
4.
Go to goal
https://www.youtube.com/watch?v=pz
MAgTFMX7A
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Middle Feed
Practice quick feed to middle and
quick turn and shoot, no cradle.
Emphasize proper body rotation.
1.
Pass
2.
V Cut
3.
Pass and one touch turn and
shoot
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Pass Down
Pick Down
Practice quick feed to middle and
quick turn and shoot, no cradle.
Emphasize proper body rotation.
1.
Pass
2.
V Cut, look for pass and set pick
3.
Dodge around pick and take shot
or hit open man
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Join the Party
Group 1 starts side by side with 1 v 1
Group 2 starts 10 yards back side by
side and joins the play.
Can work from both sides or even
behind the net
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Over and Down
Practice quick feed to middle and
quick turn and shoot, no cradle.
Emphasize proper body rotation.
•
X3 V cuts toward net and passes
to X2
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X2 quick passes to X1
•
X1 rolls off cone and goes to net
•
Each player rotates to where they
throw
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X Over
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Practice quick feed to middle and
quick turn and shoot, no cradle.
Emphasize proper body rotation.
1.
Face dodge at X cone
2.
Move to cone on GLE, push
in/out
3.
Pass to man cutting from top to
back corner of net
1v1 Dump
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Practice quick feed to side of net off
high 1v1
1.
1v1 dodge using swim
2.
Quick feed to attack just above
GLE
3.
Quick shot
Change sides
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Switch and Feed
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2 man game with feed from behind
the net
1.
Attack switch with pic
2.
Ball man turns and passes after
pic release and moves around
net
3.
Feed and quick shot to cutting
Mid
Change sides
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2
Close the Gate
D starts with no stick
X drives to GLE
D works to push outside,
then “close the gate” and
push back behind the net
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D
Slide to the
outside
D starts with no stick
X drives to GLE
D works to push outside,
then “close the gate” and
push back behind the net
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32 Read
and Feed
Start with feed from coach
to attack.
Attack crashes towards net
and see how D responds
D has to make decision on
how to play 3v2
Keys : Spacing, slide
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Shedding
Gauntlet
X at top goes alley to alley
D has to move inbetween
players along crease while
keeping eye contact on ball
carrier
Players on crease interfere
will him
D has to keep pose, watch
ball and then slide toward
ball carrier at end
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Umbrella
Approach
Defense faces up field
starting at cone
Ball at X, moves to pass to
any players up field
Player receives pass and
makes move to net while
defenser responds
Player moves out and passes
back to X
Drill starts again to any top
players
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2
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1
3 Second Drill
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Two teams of players run in a
circle around the goal. When
the coach calls one of the
players name, that player
must run out and scoop the
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Each group of players gets 3
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Defensive
Ladder Turn
Quick defensive foot work and
transition to clearing drill. Do both
sides to increase reps
1.
Side to side through ladder
middle foot stays in
2.
Ground ball and banana cut to
outside
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Pass to D2 and run up field
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Defensive
Workout
Quick defensive foot work and
transition to clearing drill. Do both
sides to increase reps
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Charge the ball, breakdown
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Shuffle to outside (lift and poke)
3.
Recover to middle
4.
Ground ball
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Ball Approach
3 or 4 lines for warm up
1.
Charge the ball, breakdown
2.
2-Step Backpedal
3.
Open hips and run back
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Football Drill
3 or 4 lines for warm up
1.
D and O go to cone
2.
O pick up GB/D roll on ground
3.
1v1 to net
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Out and Up
Clear
Quick defensive clearing drill. Do
both sides to increase reps
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D1 banana cut, D2 up field.
Goalie clears to D1
2.
D1 catch and look up field while
D2 cuts to side of field
3.
Pass to D2 and run up field
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Fast Break Out
Defensive unsettled play with clear.
Set up with four offensive players at
midfield. Three defenders placed
around field like game situation
1.
Fast Break
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Coach roles ball in for man up 4 v
3
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Defense and goalie have to clear
against four players who are
riding.
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Revenge
Drill for D and Attack. Alternate
between both sides of field.
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D has to clear in alley past
restraining line.
2.
If the D makes it, they role ball to
attack
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Attack has “revenge” and goes 1
on 1.
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Pile balls in a one yard radius with a
bucket/bag one yard away.
Three players start on their back
When coach blows whistle they have to grab
one ball at a time and put into bucket.
After each time they place a ball they must
get back down on their back before they can
pick up next ball.
Other players can interfere within reason
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Improve your lacrosse game with a comprehensive guide covering various drills, agility exercises, defensive tactics, passing, shooting techniques, and game strategies. Enhance your stick skills, footwork, and overall gameplay through structured practice sessions and fun games. Elevate your performance by mastering essential techniques like stick fakes, dodging, shooting accuracy, and defensive maneuvers.
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Practice Book Practice Book Agility/Defense Agility/Defense Cut Drill Zig Zag D Close the Gate Slide to the Outside 32 Read and Feed Shedding Gauntlet Star D Umbrella Approach Apache Drill Def Ladder Turn Def Workout Ball Approach Warm up Stick Skills/GB Stick Skills/GB Ladder Drill Nail in Foot Stick Movement Stick Fakes Hockey GB Blind Mans GB Alley Man Ball GB Chaser Flick out GB 1 Hand Spin Thorugh the Chute Shooting Shooting Passing Passing Quick Play Quick Play Shooter Warm up Speed Pass Navy Drill Double Stutter 4 Corners Upper Wing Pic 6 against the net Meatloaf Pass/Pick Down Give and Go Zip and Skip Join the Party Different Shots Skip Passing Over and Down Slot Feed 3 Wide X Over Wrappers Delight 44 Lunchpail 1v1 Dump Dodge and Shoot Over the Shoulder Switch and Feed 3 Second Drill
Practice Book Practice Book Clearing Clearing Games Games Out and Up Clear Sharks and Minnows Fast Break Out Hungry Hippo Revenge
Stick Skills Stick Skills Air Products Internal Use Only
Ladder Drill Ladder Drill Air Products Internal Use Only
1 Pick a foot and plant it on the floor. Have a defender shadow your movements and try for a takeaway, if they sees a legal check. Nail in Foot Nail in Foot 2 Keep two shoulders between the ball and the D at all times. Cradle tightly, but not within your sphere. Pivot to elude the defender. 3 Keep your eyes up. a coach stands by with a varying number of fingers in the air. The ball carrier must call out the number of fingers they see to prove they have their head up, looking for the outlet pass. Air Products Internal Use Only
1 Player stands without stick, hand up in front of him. 2 Player with stick stands across from him and moves stick between players gloves in following motions: Stick Movement Stick Movement M W 8 Circles In and Out (poke) Diagonals After a few practices, can do this while moving down the field Air Products Internal Use Only
Stick Fakes Stick Fakes Work on stick fakes Wrist Fake Full Turn Fake turn wrist so top of head is facing up Over the Top Fake bottom hand does all work, full stick rotation Pump fake the scrape 1v1 come down towards net, pump fake and then dunk under the defender and go to net 2 on 1 fake pass Come down 2 on 1, make the pass fake then turn, accelerate and head to net for shot. Air Products Internal Use Only
Hockey GB Hockey GB 2 man Ground balls across 2 man Ground balls across field field Vary ground balls Vary ground balls Vary pick ups Vary pick ups Air Products Internal Use Only
GB Chaser GB Chaser Players 1 is 5 yards ahead of Player 2. Coach is even with Player 2. Coach rolls ball out to Player 1 who runs to scoop the ball, Player 2 chases Player 1. Player 1 must remember to accelerate through the ball to avoid being checked, scoop, turn correctly, and make an accurate pass to the Coach. Stress Lift the bottom hand of Player 1 to disrupt his scoop. Player 1 bring stick to face and cradle after the scoop Protect stick as pass back to coach Air Products Internal Use Only
Flick out GB Flick out GB Ball starts with player with ball in-between his feet He has to flick the ball up field 1-3 yards and pick up GB Take two steps and pass. Other player should be just ahead of him. Reset with other player with ball between feet. Move across the field Air Products Internal Use Only
1 Hand Spin 1 Hand Spin Cones spread across field Can be done without ball to start Player starts with ball and sprints to cone Puts one hand on ground near cone and keeps ball in cross with other hand Turns around cone while hand stays on ground Gets up after 360 and goes to next cone to go other direction Air Products Internal Use Only
Through the Chute Through the Chute 4 Corners with a Chute 2 balls start on same side and go diagnol across but have to go through the chute . Need to do a dodge in the chute and make sure not to run into the other player. On outlet of chute, can do ground ball or pass. Air Products Internal Use Only
Shooting Shooting
Shooter Warm up Coach pass from top middle. Players come from side, catch, turn away, then turn towards net and shoot over the top. Fast paced X X Air Products Internal Use Only
Double Stutter Stutter dodge by first two cones, drive to middle cone, turn and shoot X Air Products Internal Use Only
Give and Go Give and Go Shooting Shooting Air Products Internal Use Only
6 Against the Net 6 Against the Net For indoor facility with net, line boys up spread apart down the side of the field. Put a cone or target on the netting. Give each player 5 or more balls. 1 Handed High Five sit on knees/chest facing the net. Using one hand, shoot against the net 2 handed High Five sit on knees/chest facing the net. Using two hands, shoot against the net. Top hand should snap and be at shoulder level. Each hand at position top and bottom. 2 handed High Five and elbow sit on knees/chest facing the net. Using two hands, shoot against the net. Top hand should snap and then follow through across body. Hands at normal shooting position Repeat all of these standing but don t move feet Air Products Internal Use Only
Different Shots Different Shots Work on different shots Overhand standard shot side arm practice hiding the stick and good body movement Side arm Behind the back snap them to ear Riser hands behind hips, snap wrist up Underhand Air Products Internal Use Only
Blind Mans GB Blind Man s GB Coaches choose a random number of offensive and defensive players to simulate a transition/unsettled situation (4 v 3, 3 v 3, 4 v 2, 3 v 5, etc). They then have these players walk with their eyes closed until the coach yells STOP! While the players remain standing with their eyes closed, the coach rolls the ball out and yells Ball down ! The players can then open their eyes and play out the unsettled situation. Air Products Internal Use Only
Alley Man Ball Alley Man Ball Set up three cones on the end line in the alley of the attack zone. The coach rolls the ball out, and the player at each cone must go after the ground ball, gain possession and throw it back to the coach. They must stay in the alley (side-line to restraining line), and if they don t they lost the ground ball. You can mix it up and have 2 on 1 and 3 on 2 ground balls. The concept is to get them to stay in the close confines of the Alley. If you have 2 on 1 or 3 on 2 they must pass it to each man on their team before they get it back to the coach. You can also put the ball on the side line and have them go after it and see what they do when the ball is 6 inches from the line. Can incorporate a 2nd pass Air Products Internal Use Only
Slot Feed Man in middle receives pass from X1 then X2 and so on. One cradle and shoot. Can add soft defender. X1 goes to X3, X3 to X2, X2 to X4, X4 to middle X, middle X to X1 X X 3 1 X X X 2 4 Air Products Internal Use Only
Dodge and Shoot Dodge and Shoot Set up 4 cones as shown in the diagram. At each cone your players will perform either a dodge, switch, change of direction, and finish with a shot on goal. The concept of getting time and space to shoot is all about changing direction and moving to get your hands free to shoot at the goal. Have your players work on powering off each move at the cone, and finish with a moving shot at the end. Have players try different dodges and fakes Air Products Internal Use Only
Passing Passing Air Products Internal Use Only
Speed Pass Speed Pass Two players across from each other. In a minute have to pass back and fourth as many times as possible and as quick as possible. No quick stick, catch, pass, set and throw Air Products Internal Use Only
4 Corner 4 Corner Variation of four corners Ground balls Pass on the run Flip pass Dodges Fake pass, pass Air Products Internal Use Only
Meatloaf Meatloaf All about awareness, All about awareness, catching/moving in traffic. catching/moving in traffic. Add multiple balls Add multiple balls Players at every cone Players at every cone Can incorporate switching Can incorporate switching hands hands Air Products Internal Use Only
Zip & Skip Rotate ball around in different direction. As soon as player passes, they move to next line. Increase speed as you go along and/or add balls. One touch passing. X X X X X Air Products Internal Use Only
Skip Pass Skip Pass X Passing with defender in the middle Can only move side to side Coach determines distance between Keep extra balls in case of miss or deflection Switch after 3 interceptions Great after conditioning X X Air Products Internal Use Only
3 Wide Player behind rolls ball ground and retrieves Middle man runs to outside for pass Top man V cuts and then gets pass to shoot X X X Air Products Internal Use Only
44 44 Lunchpail Lunchpail X X D D 4v4 4v4 keepaway keepaway in small area anywhere on field anywhere on field Encourage cuts, pics, Encourage cuts, pics, etc Soft D but try to intercept Soft D but try to intercept in small area etc D D X X Air Products Internal Use Only
Pop and Move Pop and Move X X Player starts at top and Player starts at top and starts moving down field starts moving down field Player downfield starts Player downfield starts moving up and receives pass moving up and receives pass after ball carrier cuts to after ball carrier cuts to outside outside Pass back to opposite line Pass back to opposite line up top and perform drill up top and perform drill from other side from other side X Air Products Internal Use Only
Wrappers Delight Start behind net and dodge Start behind net and dodge at cones. at cones. Move around net from X Move around net from X and shoot and shoot Immediately look up for Immediately look up for second player in line at X to second player in line at X to pass and quick shot pass and quick shot XX Air Products Internal Use Only
Over the Over the Show lder Show lder All catches are over the All catches are over the shoulder while running up shoulder while running up the field. the field. X1 goes to X2, X2 to X3, X3 X1 goes to X2, X2 to X3, X3 back to X1 line. back to X1 line. X3 X2 X1 Air Products Internal Use Only
Quick Play Quick Play Air Products Internal Use Only
Navy Drill Navy Drill 3-on-3 or 4-on-4 - small field - start each rep of the drill any way you want- Ground Ball, Face Off, Shark Tank, Fire Ball, Shot on Goal, etc. Enforce all the normal rules for a game- Out-of-Bounds, Loose- Ball Pushes, Personal/Technical Fouls, Quick Restarts, everything. Imitate game situations as closely as possible. Air Products Internal Use Only
Upper Wing Pic Rotate ball around in different direction. As soon as player passes, they move to next line. Increase speed as you go along and/or add balls. One touch passing. X 1 2 1. Pass 2. Move to top 3. Set Pic 4. Go to goal 3 4 X 2 4 https://www.youtube.com/watch?v=pz MAgTFMX7A Air Products Internal Use Only
Middle Feed Practice quick feed to middle and quick turn and shoot, no cradle. Emphasize proper body rotation. X 1. Pass 2. V Cut 3. Pass and one touch turn and shoot 3 1 X 2 Air Products Internal Use Only
Pass Down Pick Down Practice quick feed to middle and quick turn and shoot, no cradle. Emphasize proper body rotation. X X 1 1. Pass 2. V Cut, look for pass and set pick 3. Dodge around pick and take shot or hit open man 2 3 X Air Products Internal Use Only
Join the Party X 2 Group 1 starts side by side with 1 v 1 Group 2 starts 10 yards back side by side and joins the play. X Can work from both sides or even behind the net 1 Air Products Internal Use Only
Over and Down Practice quick feed to middle and quick turn and shoot, no cradle. Emphasize proper body rotation. X X X3 V cuts toward net and passes to X2 X2 quick passes to X1 X1 rolls off cone and goes to net Each player rotates to where they throw 3 2 X 1 Air Products Internal Use Only
X Over Practice quick feed to middle and quick turn and shoot, no cradle. Emphasize proper body rotation. X 1. Face dodge at X cone 2. Move to cone on GLE, push in/out 3. Pass to man cutting from top to back corner of net 3 2 1 X Air Products Internal Use Only
1v1 Dump Practice quick feed to side of net off high 1v1 M 1 1. 1v1 dodge using swim 2. Quick feed to attack just above GLE 3. Quick shot D 2 A Change sides 3
Switch and Feed M 2 man game with feed from behind the net 1. Attack switch with pic 2. Ball man turns and passes after pic release and moves around net 3. Feed and quick shot to cutting Mid 3 2 A Change sides A 1
Agility Agility Air Products Internal Use Only
Cut Drill Cut Drill https://www.youtube.com/ https://www.youtube.com/ watch?v=MsnwIXJXllo watch?v=MsnwIXJXllo P Sprint to cone, plant foot, Sprint to cone, plant foot, turn and square body turn and square body
Zig Zag D Zig Zag D 1. Spring towards cone 1. Spring towards cone 2. Take defensive 2. Take defensive approach/breakdown approach/breakdown 3. Back pedal 3. Back pedal 4. Spring to next cone 4. Spring to next cone 5. Reset and do over 5. Reset and do over 3 2 1 4 Air Products Internal Use Only
Close the Gate D starts with no stick X drives to GLE D works to push outside, then close the gate and push back behind the net D X Air Products Internal Use Only
Slide to the outside X D starts with no stick X drives to GLE D works to push outside, then close the gate and push back behind the net D D Air Products Internal Use Only
32 Read and Feed Start with feed from coach to attack. Attack crashes towards net and see how D responds D has to make decision on how to play 3v2 Keys : Spacing, slide C M A D D A Air Products Internal Use Only
Shedding Gauntlet X at top goes alley to alley D has to move inbetween players along crease while keeping eye contact on ball carrier Players on crease interfere will him D has to keep pose, watch ball and then slide toward ball carrier at end X D X X X Air Products Internal Use Only
