Interception
Develop defensive extend-and-recover technique by intercepting passes. X1 passes to X2 — defender extends to play the ball. X2 rolls away and quickly passes to X3. The defender recovers to the inside, stick first, looking to intercept or knock down the X3-to-X1 pass. Variation: Allow the drill to become a 1v1 with the offensive player shooting if they beat the defender.
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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.
Knock Down Drill
Two players or coaches are passing back and forth. The defensive line cuts through the pass at a 90 degree angle. They sprint to the cone and come back to the middle/crease leading with their stick to knock down the next pass.
Gladiator
Bucket goes in the middle of the crease. One player starts with the ball ~10 yards away from the bucket. One player starts on the crease. The player with the ball is trying to put the ball in the bucket while the other player is looking to prevent it. This should be competitive and physical.
Foot Work (Ladder)
2 in 2 out 1 in 1 out Icky shuffle Hop scotch One foot jumps
Cover the Crease
Teach off-ball defensive positioning and recovery based on ball location. X1 starts with the ball and passes around the perimeter (X2, X3, X4). As the ball moves, the on-ball defender extends to cover the receiver while off-ball defenders recover inside to help guard X5 on the crease. Maintain man-you-ball triangle positioning at all times. Variation: Initially don't allow passes to X5 until recovery technique is mastered. Then open it up as a live 5v4 — offense scores if they move the ball fast enough to find X5.
1v1 Draws Drill
1v1 Draws Drill Setup: – Two lines of players line up on the draw circle, just like in a real game draw. – Coach stands in the center with the balls and will blow the whistle and toss the ball up at the start of each rep. How it Works: – On the coach’s toss, both players react and battle to gain possession. – Focus on clean stick control, quick reaction, and body positioning. – After several reps, move into elimination format The player who wins the draw stays in and goes to the back of the line, while the player who loses is out. – Continue until one player remains as the overall winner. Focus: – Fast hands and anticipation – Strong stance and body positioning – Competing for 50/50 balls – Quick transition to control after gaining possession
One-Handed Swat the Fly
Start with a wide base and engage your core. Throw the ball into the net as hard as possible using only one hand, generating power from your legs, hips, and shoulders, not your wrist. Follow through toward your target, keeping the stick head open and using your back leg for balance. Activate forearms and wrists to guide the shot, not to add power. Repeat 10 throws per hand, then progress to one and two handed SWAT-the-Fly drills to transition to game like shooting
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