Circle Feeds GB's or passes
Improve stick skills through passing and catching on the move, plus ground ball work and conditioning. Arrange 8 players — 4 inside (back to back, stationary) and 4 outside rotating around them. Each outside player has a ball. Outside players rotate, passing and catching with the inside players. Focus on throwing to the box area and switching hands as fast as possible. Variation: Mix in ground ball pickups. Increase jogging speed and drill duration for conditioning. Advanced players can add behind-the-back passes.
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Star Passing
Players form a 5-point star around the restraining line. Start with one ball and pass diagonally across the star, emphasizing long, accurate passes and quick recognition of teammates. Focus on catching cleanly, stepping into passes, and maintaining proper spacing. Add multiple balls to increase pace and challenge awareness, reaction time, and decision-making while keeping players in correct star positions throughout the drill.
Post Passing
Setup: – Set up two cones or posts about 8–10 yards apart. – One player stands in the middle; two others stand on each post with sticks up and ready. – Each post should have a ball. Drill Instructions: – The middle player receives a pass from one side, quickly passes it back, then turns to catch from the other side. – Continue passing back and forth for 30–45 seconds, then switch players. – Focus on catching and releasing quickly with clean stickwork and both hands. Coaching Points: – Keep hands up and ready, eyes on the ball. – Use quick wrists and limit cradle time. – Switch hands halfway through to work both sides. – Communicate and keep a fast tempo.
Clearing Relay
Players line up in all four corners of the box with goalies at both sides in between the lines . At the same time, players to the left of each goalie sprint upfield and receive an outlet pass from the goalie over the shoulder and sprint through the other side and get in line. Drill moves continuously with goalies throwing back and forth. Emphasize catching on the run, crisp outlet passes, quick ball movement, and catching over the shoulder..
4 Corner Over-The-Shoulder
Set four cones in a square with 3+ players at each corner. Start with one ball: Player 1 catches over the left shoulder, switches hands, and passes to the next corner in a counterclockwise rotation. Midway, reverse direction. Add balls as skill allows. On a “break” call, roll a ground ball upfield for players to scoop and pass. Emphasize leading teammates, catching on the run, and strong/weak hand throws.
Split and Roll Dodge
Teach players to chain dodges together — split dodge into a roll dodge, finishing with a shot. Players line up at the top of the box with balls. Set up 3 cones: one in the middle of the box (5 yards in), and one to each side (5 yards down and over). Players drive in, split dodge at the first cone, go right or left, roll inside at the second cone, and drive for a shot. Variation: Move cone locations. Add defenders at the cones for pressure.
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.
1v1 Build-Up
- Start with a 1v1 to cage. - Add 1 attacker (2v1) - Add 1 defender (2v2) - Add 1 attacker (3v2) - Add 1 defender (3v3)
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.