Gronk Dodging
Set up 2–3 cones 5–10 yards apart to simulate defenders. Catch the ball, square your shoulders to the defender, and engage them with your body. Use a Gronkowski-style dodge: lean into the defender, step off your drive foot to create space, then shoot on the run. Focus on body positioning, balance, and timing to maintain control and generate an open shot. Progress to multiple “defender” cones for live-action practice.
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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.
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.
Roast the Approach
Set two lines of offensive players: righties on one side, lefties on the other. First player starts with the ball on the inside facing an approaching defender. Pass out, read the defender’s angle, then attack down the alley or toward the middle for a quick, controlled shot. Next player rotates to become the defender. Drill flows continuously, emphasizing strong body positioning, stick protection, quick decision-making, and fast shot release under pressure.
Offense/Defense Split Template
Players divide into offensive and defensive groups on opposite sides of the field. Offense: INSERT DRILL HERE Defense: INSERT DRILL HERE ADD DESCRIPTION TO PLAN EXPORT to handle multiple drills in the same block.
Pick and Roll
Teach pick-and-roll mechanics in the offensive zone. Set up 4 cones — two up top, two on GLE about 10 yards out. Balls start low with X1, who drives up the lane toward a pick from X2. X2 stays still until X1 passes, then rolls to the goal looking for the feed. X1 keeps moving to create space for the pass. Both sides run simultaneously. Rotate players through each side. Variation: Change pick locations. Add limited defense to work on timing without disrupting flow.
Rebound Wall
This drill sharpens goalie reactions, tracking, and positioning when shots come from unpredictable angles. Set the goal 3–5 yards off a solid wall so that shots bounce back toward the net. The coach stands behind the goal and fires balls at the wall, creating unpredictable rebounds. The goalie must track the ball off the wall, step properly, and make the save. Focus on maintaining consistent positioning, staying low and balanced, and reacting quickly with proper hand-eye coordination. To challenge the goalie further, vary shot speed, angles, and timing so rebounds aren’t predictable. The drill builds reflexes and improves confidence handling shots from unexpected locations.
Double Team Drill
Drill Description Defenders run in a continuous circle around the cage while attackers run in the opposite direction on the outside. On the whistle, the coach rolls a ground ball into space. The closest attacker breaks to pick up the ball while the two closest defenders immediately double. The offense must move the ball quickly to find the open player and create a scoring opportunity. The defense focuses on applying an aggressive double team, forcing a turnover, or recovering quickly to a settled defensive position if the double is broken. Player numbers can be adjusted to 7v7, 6v6, or 5v5 depending on focus and available numbers. Coaching Focus Points: -Urgent ground ball pickup under pressure -Smart spacing and quick ball movement -Communication to identify the open attacker -Proper double team angles and timing -Defensive recovery to a settled formation -Composure and decision-making in chaos
2v2 Drill
Set up two offensive players and two defenders in the attack zone. Coach starts with a pass to offense. Offense works quick passes and dodging to create shooting lanes. Defenders communicate, slide as needed, and force low-percentage shots. Play continues until a goal, save, clear, or whistle. Emphasize positioning, timing, and reading the defense.