Indian (ladder) run
a group exercise where participants jog in a single-file line, and the last person in line sprints to the front, repeating the process continuously.
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Star Passing
Players form a 5-point star around the restraining line. Start with one ball and pass diagonally across the star, emphasizing long, accurate passes and quick recognition of teammates. Focus on catching cleanly, stepping into passes, and maintaining proper spacing. Add multiple balls to increase pace and challenge awareness, reaction time, and decision-making while keeping players in correct star positions throughout the drill.
Waterfall
4 lines, 2 on each side of the field (full field drill), at the 20's and 40's, passing across the field all the way down. Start with a clear and end with a shot. Can progress to place defense along field in the middle.
Post Passing
Setup: – Set up two cones or posts about 8–10 yards apart. – One player stands in the middle; two others stand on each post with sticks up and ready. – Each post should have a ball. Drill Instructions: – The middle player receives a pass from one side, quickly passes it back, then turns to catch from the other side. – Continue passing back and forth for 30–45 seconds, then switch players. – Focus on catching and releasing quickly with clean stickwork and both hands. Coaching Points: – Keep hands up and ready, eyes on the ball. – Use quick wrists and limit cradle time. – Switch hands halfway through to work both sides. – Communicate and keep a fast tempo.
5-10-5 shuttle
5-10-5 shuttle
Transition Drill 3v2 initiate from Behind after 2 Passes
Reinforce the X man's role in initiating offense from behind and forcing defensive slides. Coach rolls the ball above the box. Two offensive players stay above GLE, one goes to X. Players get the ball to X. The X man initiates, looking to draw a slide and create a 2v1 — either dodging to shoot or feeding the open crease player. Variation: Build up in stages — 1v1 behind, then 2v2, 3v3, up to 6v6 starting from behind.
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.
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.
Youth Defensive Shuffle Drill
Set up a 5-yard side-to-side area using cones. Players start in a low defensive stance, feet shoulder-width, knees bent, hands/stick in front. Shuffle laterally across the zone, keeping stick up when changing direction. Focus on quick, controlled footwork and proper stick positioning. Progress by adding a ball carrier to reinforce stick placement and reaction while maintaining defensive stance.