4 on 4 Pressure
Force pressure as passes are made, then transition to a clear after every shot, goal, or save. 4v4 in the attack zone. Offense works the ball while defense pressures passes. After a shot, goal, or save, the goalie clears out and players break into transition. Variation: Go 4v3 or 3v4 to add or reduce pressure.
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West Genny
Set three offensive players (Player 1–3) vs. two defenders (Player 4–5) on a short field with a net at each end (sideline-to-sideline OR box-to-box OR similar distance). Play 3v2 until a goal or turnover. The last offensive player to touch the ball rotates out; remaining offense switches to defense and runs back into the hole to defend their net. The goalie clears a new ball to 3 new offensive players pushing down in a 3v2. End practice on a high note and keep score for fun!
2v1 Ground Balls
Set three lines 2 yards apart: two teammates on the outside lines, one defender in the middle line. Coach rolls a ball toward the middle. First teammate scoops the ball; second teammate positions between ball and defender, using body and stick to shield. Communicate and work together to win possession. Can vary angles or progress to a “go to goal” scenario.
Diamond 1v1s
Set up cones in a diamond around half the field. Set up 1 cone and another cone 5-7 yards inside. Offensive and defensive players line up at each cone with balls. The defensive player starts on the outside, offensive player on the outside. On the whistle, players exchange, coach throws a ball to offensive player and offensive player dodges to the goal against defensive player. Focus on good approaches for defense and hard dodges & separation for offense.
3-2-1 Ground Balls
3 players line up on the line. The coach rolls out a ground ball from behind the 3 players. They fight for a 1v1v1 ground ball. The player who picks it up passes to the coach and is out. The remaining 2 players come back to the line and the coach rolls out a 1v1 ground ball. The player who picks it up passes to the coach and is out. Finally, the coach rolls out a solo GB to the last player to finish.
Star Drill GB and Passes
Improve ball movement and stick skills while avoiding contact with other players. 5 lines in a star shape, 30 yards apart diagonally. Start with one ground ball, then progress to multiple balls and passing. Pass to the player two lines away (#1 to #3, #3 to #5, #5 to #2, etc.). Players should be in constant motion with lots of communication — know who's giving you the ball and who you're throwing to before you receive it. 4 balls is the max for simultaneous motion. 2-4 players per line. Variation: Time how long your players can go without a drop.
Ground Ball Relay
Break into groups of 3. To start, one girl will roll a ground ball out to the other two. Whoever gets the ground ball is running through the cone, whoever doesnt get the ball, is playing defense on the girl, and trying to turn her. Switch the girl who is throwing the ground ball out. After a few, switch one girl from each group so they are going against different people.
Dragon Drill
DRAGON DRILL 7 Lines at X Off the field 4 Blue 3 White Starts on a shot Offensive players sprint to midfield Defensive players touch the cone and set up a triangle Goalie clears it to blue White gets in the hole You have to reach midfield to come back into the play Blue runs a 4v3 fast break Reset drill Offense We are focused on spacing Running a proper FAST break Defense Communication Loud and Clear Proper movement it the triangle Recovering from our slides
Double Team Drill
Drill Description Defenders run in a continuous circle around the cage while attackers run in the opposite direction on the outside. On the whistle, the coach rolls a ground ball into space. The closest attacker breaks to pick up the ball while the two closest defenders immediately double. The offense must move the ball quickly to find the open player and create a scoring opportunity. The defense focuses on applying an aggressive double team, forcing a turnover, or recovering quickly to a settled defensive position if the double is broken. Player numbers can be adjusted to 7v7, 6v6, or 5v5 depending on focus and available numbers. Coaching Focus Points: -Urgent ground ball pickup under pressure -Smart spacing and quick ball movement -Communication to identify the open attacker -Proper double team angles and timing -Defensive recovery to a settled formation -Composure and decision-making in chaos