50 Yard Fight
Build 1v1 skills in a confined space with continuous reps. Two lines of players on each side of the crease extending to midfield — one offense, one defense. The lines restrict the dodging area. Top offensive player steps out and goes 1v1. The defender works on turning and forcing side to side until the attack zone, then plays it out to a shot or turnover. Drill is rapid fire — next pair goes as soon as the previous pair reaches the box. Variation: Change starting locations.
Use this drill in your practice plan
Add "50 Yard Fight" to a drag-and-drop practice plan, customize timing, and export as PDF — free.
Start Planning — It's FreeRelated Drills
Foot Work (Ladder)
2 in 2 out 1 in 1 out Icky shuffle Hop scotch One foot jumps
Four Corner Finish
Setup: Set four players with balls at the corners of a box, about 12 to 15 yards apart depending on age and level. One attacker and one defender start inside the box. Each corner player has a ball. On the whistle, the attacker must cut to space, receive a pass from any corner, and immediately shoot. After each shot, she must quickly reset, cut again, and receive the next ball from a different corner. She can choose the order of corners, but must receive and shoot one ball from each corner to complete the rep. The defender plays live throughout, applying pressure and forcing the attacker to work for separation.
Inside 1v1
Develop 1v1 skills on both offense and defense around the critical scoring area. Set up 4 cones around the attack box — one at X, one at the point, and two out wide. Offensive lines at each cone above GLE, one defensive line at X. Mark the "Critical Scoring Area" with 4 cones (5 yards off crease at GLE, extending 5-10 yards upfield). Coach starts each rep by throwing or rolling a ball to an offensive player. Offense works to beat the defender into the scoring area. Defense works proper positioning to force low-percentage shots. Variation: Roll the ball to start with a ground ball pickup.
Offense/Defense Split Template
Players divide into offensive and defensive groups on opposite sides of the field. Offense: INSERT DRILL HERE Defense: INSERT DRILL HERE ADD DESCRIPTION TO PLAN EXPORT to handle multiple drills in the same block.
10 Yard Sprints
Build short-sprint speed and change-of-direction quickness. Players line up on the sideline. Cones 10 yards from the boundary. Sprint line to line, 4 times in 12-15 seconds. Repeat 5 times. Variation: Hold a stick and shuffle instead of sprinting. Increase time to 15-18 seconds. Stay low throughout.
5v4 Fast Break with Trailing Middie
- Can have 7v6 as well with trail. - Setup with 3 middies on attack and 2 middies on defense coming in from the 50 with 2 attack and 2 defenders low (or 4 attack and 4 defenders low) - Add the 3rd defensive middie once the ball passes the 30. - Defense needs to slow down the ball and then get organized until they can get into a settled offense. - Offense needs to push the fast break before defense can get settled. - Switch out the low girls every 3-4 reps.
Scoring from X
Set up a goal with a high-crease goalie. Players practice a sequence of 3–4 dodges—split, co-dodge, hesitation—then turn the corner toward the goal. Focus on precise footwork, stick positioning, and quick execution on each move. Incorporate a short final shot under simulated goalie pressure. Emphasize game-like speed and technique over repetition, ensuring each dodge and shot is clean, controlled, and consistent before moving to the next rep.
Cone Smashers
Setup: Coach sets up several flat cone patterns mimicking right- and left-handed face dodges. Divide players into groups of 2–3 per cone set. Each player has a stick; balls optional. Execution: - Players start at the first cone and move through the footwork pattern, “smashing” each cone with their stick or foot. - After completing the pattern, the next teammate goes immediately. Run as a relay race to see which group finishes first. - Continue until all players complete the set. Coaching Points: - Emphasize low, balanced movements; proper foot placement; stick protection; and quick transitions. Each cone should be clearly smashed to reinforce correct mechanics. Variations: - Switch top hand on the stick. - Add a ball and finish with a shot. - Change dodge types (split dodge, roll dodge, etc.) to mix footwork patterns.