There are three lines at the 50 yard-line: two at center, and one a wing position. One of the lines in the center is for defensemen, the other center line starts with the ball. The first player in the defense line comes out to about 10 yards in front of the first player in the ball line. The players start down the field toward the goal, and the defender attempts to check the center's stick and to slow him down by body checking. Once the defender has been drawn closely to the player with the ball, and the center senses he's in trouble, he will pass it to the wing. The defense sprints to defend the wing, and when he has been drawn away, the wing will pass it back to center who has sprinted ahead for the goal.
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Numbers
Players line up with the offense at the top of the field and the defense on the sides. The coach calls out a set of numbers, such as “43,” where the first number is offensive players and the second number is defensive players. That many players sprint in to compete for the ball and play a live possession, e.g., 43 - 4v3, 55 - 5v5, 32 - 3v2. Variations can adjust the number combinations to create even or uneven matchups.
3v2 Drill
Set three offensive players (Player 1–3) against two defenders (Player 4–5) in the attack zone. Coach starts with a ground ball or pass to offense. Offense works quick passes, sharp cuts, and stick skills to create high-percentage shots. Defenders communicate, slide, and maintain positioning. Play continues until a goal, save, clear, or whistle. Rotate roles to keep all players active.
Holman Drill
Set three offensive players (Player 1–3) behind the goal with balls and two defensive players (Player 4–5) up top. On the whistle, Player 1–3 attack the 3v2. On a goal, save, or stoppage, the next two defenders (Player 6–7) enter with a ball to create a 4v3, while the first two defenders stay. Offense rotates out and three new players enter to start a new 3v2. Continue rotations, switching players from bottom to top every 4–5 minutes.
3v2 to 4v3
Set three offensive players (Player 1–3) behind the goal with balls and two defensive players (Player 4–5) up top. On the whistle, Player 1–3 attack the 3v2. On a goal, save, or stoppage, the next two defenders (Player 6–7) enter with a ball to create a 4v3, while the first two defenders stay. Offense rotates out and three new players enter to start a new 3v2. Continue rotations, switching players from bottom to top every 4–5 minutes.
Rapid Fire Warm Up
Get your goalie a high volume of shots from multiple angles in a short time. Goalie starts on the right post. Set up 5 cones at 10-15 yards from the goal in an arc. On the whistle, the first player at each cone shoots one at a time, moving from right to left. Call out shot locations for shooters. Go through as many rounds as needed. Variation: Move cone positions and have shooters vary their shot types.
1 v 1 in Box
Create a 10 x 10 box. One player with the ball in on offense, and tries to get past the other player to the other side of the box. This can be done with the defender with a stick or without.
Cross Crease Shooting
Improve shooting technique and accuracy on cross-crease feeds. 2 lines facing each other, 6-8 yards above GLE. Line 1 passes to Line 2. The receiver steps into the middle and shoots. Then Line 2 passes back to Line 1 for their shot. Cycle until all balls are gone. Shoot with the outside hand. Players rotate to the line they passed to. Variation: Add a shadow defender. Allow all positions to shoot.
Full Field Clearing Drill
Setup: Have 2 lines of defense on either side of the goalie, 3 middies near the center circle, and 2 lines of attack on the other side of the field near the elbows. - Ball starts with the goalie for a clear to the 2 low defenders. - The defense that doesn't get the ball is is streaking up the field towards the middle to receive it. - Once they receive it, the midfielders are cutting and asking for it - Once the midfielders receive it, the attackers are staying wide and asking for the ball - Can then get into a slow break to finish Focus on inside outside inside transition