Develop dodging skills, footwork, and ball protection through a gauntlet of moves. Players line up with balls. 5 cones in a straight line, 5 yards apart. At each cone, execute a dodge (coach-assigned or player's choice). After 2-3 reps, add a soft defender at each cone. Progress to allowing defenders to check. Variation: Move cone positions. Add a shot on goal after the final cone.
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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.
Wing Dodge and Crease Picking
Practice dodges from the wing and crease player movement in relation to ball position. Ball starts at the wing. Crease players position opposite and away from where the ball is coming. Variation: As players get comfortable, have crease pick and re-pick, or pick and roll to increase difficulty.
Give and Go Drill
- The ball starts at the top near the 15 (higher than the 12m) - Start in your right hand and dodge to your left hand - Once you get to the left elbow, pass down to a coach that in next to the goal - Once you pass, cut backdoor on your defender
Diamond 1v1s
Set up cones in a diamond around half the field. Set up 1 cone and another cone 5-7 yards inside. Offensive and defensive players line up at each cone with balls. The defensive player starts on the outside, offensive player on the outside. On the whistle, players exchange, coach throws a ball to offensive player and offensive player dodges to the goal against defensive player. Focus on good approaches for defense and hard dodges & separation for offense.
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.
Muddle Drill
Drill Description This is a competitive 5v5 drill focused on winning ground balls inside the 8 meter and transitioning quickly to offense or defense. Five attackers and five defenders start inside the 8 meter. The coach moves around the outside of the 12 meter and behind the goal with a ball, and players may not look at the coach. The coach rolls a ground ball into the 8 meter to start play. If the offense gains possession, they immediately attack the cage and try to score. If the defense gains possession, they must clear the ball with control to the 50 yard line. Scoring: -Attack scores a goal = 1 point -Attack forces a turnover on the ride = 2 points -Defense clears successfully to the 50 = 1 point -Defense completes two passes during the clear = 2 points
Three Wide Offensive Drill
3-line setup along restraining line. Player 1 throws ball toward endline, sprints to scoop ground ball, makes big turn. Player 2 vacates crease as outlet, receives pass. Player 3 makes jab step then jump cut to vacated crease space. Player 2 feeds cutting player for shot. Sequence: ground ball → outlet pass → jump cut → feed → finish. Emphasizes ball movement, spacing, anticipation, finishing without goalie.
Umbrella Approaches
5-person drill: 4 offensive players on perimeter (varying distances), 1 off-ball defender in middle. Ball starts with D4, passes randomly to perimeter players. Defender makes approach, opponent executes double move at 75% speed, returns ball to D4. Defender recovers, creates ball-you-man triangle, prepares for next approach. Three different approach angles/distances. Ends with ground ball recovery and clear. Emphasizes off-ball positioning and recovery.