four cones set up about 5 yards apart in a square, and GB set a little ahead of the box. Sprint forward, side shuffle, back pedal until where you started, then sprint up to pick up GB. Can implement a dodge or dodge then pass coming out of the GB.
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Foot Work (Ladder)
2 in 2 out 1 in 1 out Icky shuffle Hop scotch One foot jumps
2v1 to the Cage
The drill starts with the coach throwing the ball in to initiate a 2v1 toward the cage. Cut the field in half and attack from a top corner. Keep it in tight. The two offensive players work to move the ball quickly and attack the net, while the defender focuses on playing the middle, having their stick up, communicating, and forcing a low-angle or outside shot.
Alley Footwork Drills
Develop defensive footwork fundamentals. Players sprint cone to cone using proper technique, planting and exploding toward each cone. Variation: Carry a stick and throw checks at each cone. Play shadow defense on a ball carrier running the same pattern.
Extend and Recover
Improve on-ball and off-ball defensive positioning, including extending to the ball carrier and recovering to the hole. Start as a modified 2v2. Two offensive players pass back and forth, forcing defenders to adjust. When your man has the ball, extend and break down with a bottom-hand check. When your man passes, drop step toward the ball, stick up in the passing lane, and recover to help position in the hole. Maintain the man-you-ball triangle when off-ball. Variation: Progress to 3v3 or 4v4 as technique improves.
JHU
5 Lines of players are lined up along GLE (Lines in Order: Offense, Defense, Offense, Goal, Defense, Offense). A cone is placed 5 yards on the outside of the first and last offense lines, a cone is placed at the top of the box in front of the inner offense line (distance can vary on age and speed of drill). When whistle is blown, the outer offense and defense must run around the outside cones and drop into the whole of the field, the inner offense must run around the top cone and receive a ball to play to a goal or dead ball.
Rock and Roll from X Dodge
Practice dodging around X and transitioning from one side of the crease to the other. Players line up at X with balls. Set a cone on GLE (left side, 3 yards off crease) and another on the opposite side (5 yards above GLE, 3 yards off crease). Attack the first cone, touch it, drive back behind the crease, sprint to the second cone, inside roll, and finish. Go rapid fire. Switch sides halfway through. Variation: Move cone locations. Add defenders at the cones.
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
Hogan Saint's
Develop feeding, cutting, and ball movement in the midfield. Players set up in a box (20-40 yards apart) with 2 designated feeders between the lines on each side. Balls start at a top corner. That player passes to the cutter from the adjacent line, who catches and does a give-and-go with the nearest feeder, then throws to the opposite corner. That corner starts it back the other way. Rapid fire — continuous motion. Variation: Adjust spacing for longer or shorter passes.