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Water Break
Players take a short break to drink water and rest. Use the time to recover and get ready for the next drill.
Active Stretch
Have players line up in a straight line and perform a series of dynamic movements to warm up muscles and improve mobility. Examples include walking stretches, lunges, walking squats, leaps, bounds, hops, jumps, and twists. Focus on controlled movement, proper form, and gradually increasing intensity to prepare the body for practice.
Line Drills
Two lines face each other, the player at the head of one line has the ball. The first two players in each line run towards each other and the player with the ball passes to the other. When the ball is received, the next player in the first line comes out and the ball is passed again. After each player's turn is finished, they run to the end of the line to which they threw. Variations: Add defense. After a player passes the ball, he immediately plays defense against the person he threw to. - Underhand throws. - Ground balls - Left-handed - Make more than one set of lines doing the drill with 6 players to a set.
Static Stretch
Have players line up or form a circle and perform a series of static stretches to cool down and improve flexibility. Examples include standing stretch down, reaching down with legs apart, leaning to the right or left, seated right or left leg stretches, and butterfly stretches. Hold each stretch for 15–30 seconds, focusing on controlled breathing and proper form.
1v1v1 Four Square
- Break up the draw circle into 4 sections - One will be Ace, one will be King, Queen, and Jack - Have 3 players start in each section, subs will start at Jack. Ace is the top section - Coach will throw balls up and on the whistle go in a circle throwing each 1v1v1 a ball (imitating a draw circle) - Whoever wins, goes up a spot, and gets to pick someone to trade spots with. - Whoever wins in the Jack spot, moves up to Queen and picks someone to switch with, and then 2 new players sub on for the 2 that lost. - If you win in the Ace position, you just stay there!
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.
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
Air Force Drill
The coach blows the whistle and rolls out a ground ball to each wing. Players race to the balls, and whoever wins each ground ball immediately leads a 4v3 fast break toward their designated end of the field. The defenders sprint back to stop the attack, and play continues until there’s a goal, turnover, or the coach whistles the drill dead. Focus on quick pickups, fast ball movement, and communication. Attackers should exploit numbers advantage, while defenders practice sliding, coverage, and recovering under pressure. Variations let you adjust intensity and complexity: change the fast break setup, add or subtract players, bring in players from other areas, or allow the ground ball loser to chase, turning it into a 4v4. You can even have the chaser come from the opposite wing to keep players reading the play and reacting quickly.