Defensive Box Drill
- setup 4 cones in a box - run up to the first cone and break down your feet - run diagonally to the next cone (imitating a top drive) - run out to the other cone, break down your feet - run diagonally to the cone you started at - focus on turning and running, not sliding
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Related Drills
Ladders
Set up a speed ladder or use tape on the ground with 8–10 boxes, leaving enough space at the end to accelerate out. Run athletes through simple patterns at first (one foot in each box, in-in-out-out), emphasizing low hips, quick feet, and balance, then have them open their hips and sprint out at the end to reinforce transition from footwork to game movement.
Footwork Drill
This drill builds reaction time, defensive footwork, and anticipation. Athletes start with foot fires, then on a whistle twist hips left or right while keeping shoulders square. Add cone calls: if the color is behind, they slide; if in front, they sprint, break down, touch, and return. Final stage combines hip twists with cone recognition, forcing quick direction changes and recovery—mimicking real defensive movement.
Diamond Sprints
Practice defensive footwork — drop steps, turns, and recovery movements. Set up 4 cones in a diamond, 5-10 yards apart. Start sideways at cone 1. Sprint at an angle to cone 2, drop step to cone 3, switch drop step direction to cone 4, then drive forward back to cone 1. Variation: Add a ground ball pickup on the final sprint.
Protect the Cone
- Players start back to back on the middle cone - Players run to touch their cone then return facing each other in the middle - The defender (O) has to try to keep the attacker (X) from touching or picking up their cone - Start without sticks, then can add a ball to the attackers stick and end with a shot
Riding Drill after a shot on Goal
Improve riding after a shot on goal. Defense gets back and picks up clearing players as they set up. Lock defenders onto the attack, and get midfielders back before the clearing team to prevent the fast break. Variation: Strengthen the clear to practice forcing turnovers in live play.
2v2 to a 3v2 to a 5v4
- setup with cones running down the middle of the 8 meter, 3 balls total - have a 2v2 on one side and a 3v2 on the other - the 2v2 plays their ball out first - the 3v2 plays their ball out - then combine to a 5v4 right away - 2 man should work to stay on their side of the cones - focus on attack is getting in their shape right away, and moving the ball quickly to find the open girl - defense working on man down urgency and sliding quickly
Scrappin'
Scrappin is a high-energy starter drill that builds toughness, stick skills, and communication in tight spaces. Three offensive players face two defenders inside a cone box (~15 yards from goal). Coach rolls out three balls per rep. Players battle for ground balls, then offense looks to space out in a triangle and move the ball quickly for a finish. Defense works 2v3 with sticks in lanes, disrupting passes, and clearing outside the cones. Points: offense scores on goals, defense scores on clear
Beat Drill
Start 4v4 in the attack zone. Player 1 dodges from the top corner vs. Player 4 (defender trailing, already beat). Player 5 slides automatically to cover the throwback, while Player 6 (backside helper) supports as a second defender. After the first pass, on-ball defender recovers to the crease; dodger hits throwback, then passes to backside. Backside defender (Player 6) steps out for a quick 1v1. Add Player 7 at X and Player 8 on backside to progress.