- Set up lines in each corner of the 8-meter. Start with the ball in a top corner. - The top player dodges tries to dodge, then passes to the low girl on her side. - The low girl catches with her outside hand and quickly passes across to the opposite low girl. - That player hits the same side high girl cutting to cage for a shot. - Emphasize quick ball movement, accurate passing, and timing the cut so the pass meets the cutter in stride. Rotate after each rep so everyone gets reps at each spot.
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Over and Down Shooting
Develop ball movement and positioning — move the ball from the top, across and down for a crease finish. 3 lines with cones: one at the top of the box, one at the opposite top, one 3 yards behind GLE. Balls start at the top corner. That player dodges inside, bounces back, and feeds across to the other top line. That player catches and moves it down to the GLE line, who finishes across the crease. Rotate counter-clockwise. Variation: Switch sides. Designate the shooter. Add defense.
Up and Over Shooting
Develop ball movement and positioning — move the ball from a low wing, up and across for a dodge and shot. 3 lines with cones: one 3 yards behind GLE, one at the top of the box, one at the opposite top. Balls start low. Bottom player dodges inside, bounces back, and feeds the top line. Top catches and moves it across to the third line, who dodges off the cone and shoots. Rotate clockwise. Variation: Switch sides. Designate the final shooter. Add defense. Put goalies in for live shots.
2v2 Continuous Ground Ball Drill
Set up two teams of two inside the 8-meter. Coach rolls out a ground ball—players battle 2v2 to gain possession and score or clear. Once the play ends (goal, turnover, or out of bounds), a new ball is immediately rolled in from a different spot to keep players reacting and communicating. Each group plays three balls in a row before rotating out. Emphasize body positioning, running through the ball, and quick transitions from ground ball to offense or defense. Keep pace fast and intensity high.
Free Position 8 Meter Drill
Drill Description This drill simulates free position shooting from the 8 meter by running quick, consecutive reps. Attackers line up on the center hash and the two outside hashes, while defenders line up on the two inside hashes, and the 2 hanging hashes. One attacker goes at a time, taking an 8 meter shot while the 2 defenders on each side step crash to ball. Reps move continuously to keep the pace high and mimic game-like free position situations. Coaching Focus Points: -Explosive first step on the whistle - Keeping your stick between your shoulders -Defensive crashing to where they are going, not where they were.
Mirror footwork
Set up 2 lanes. Players look directly at each other. One player shuffles laterally, other player mirrors and stays square. Can also be done forward/backward.
Diamond Sprints
Practice defensive footwork — drop steps, turns, and recovery movements. Set up 4 cones in a diamond, 5-10 yards apart. Start sideways at cone 1. Sprint at an angle to cone 2, drop step to cone 3, switch drop step direction to cone 4, then drive forward back to cone 1. Variation: Add a ground ball pickup on the final sprint.
Skip Stopper
3-person drill: two offensive players positioned 10-15 yards apart on perimeter with limited movement space (3-4 yards each). One defender in middle attempts to disrupt skip passes between them. Offensive players can carry, look away, throw across body. Defender must pivot, maintain athletic stance, create ball-you-man triangle, get stick in lane. Continue 6-10 passes or until 3 interceptions/deflections, then rotate positions.
Beat Drill
Start 4v4 in the attack zone. Player 1 dodges from the top corner vs. Player 4 (defender trailing, already beat). Player 5 slides automatically to cover the throwback, while Player 6 (backside helper) supports as a second defender. After the first pass, on-ball defender recovers to the crease; dodger hits throwback, then passes to backside. Backside defender (Player 6) steps out for a quick 1v1. Add Player 7 at X and Player 8 on backside to progress.