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
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4v4 GB to a 5v4 or 5v5
- A line of attack/defense at the 30 - Start with a 4v4 ground ball from the GLE - If attack gets it, they clear to the 30 and one attacker adds to the drill from the attacking line creating at 5v4. - If defense gets it, they clear to the 30 and drop the ball, then one attack and one defense adds to drill creating a 5v5
2v1 Ground Balls
Set three lines 2 yards apart: two teammates on the outside lines, one defender in the middle line. Coach rolls a ball toward the middle. First teammate scoops the ball; second teammate positions between ball and defender, using body and stick to shield. Communicate and work together to win possession. Can vary angles or progress to a “go to goal” scenario.
3-2-1 Ground Balls
3 players line up on the line. The coach rolls out a ground ball from behind the 3 players. They fight for a 1v1v1 ground ball. The player who picks it up passes to the coach and is out. The remaining 2 players come back to the line and the coach rolls out a 1v1 ground ball. The player who picks it up passes to the coach and is out. Finally, the coach rolls out a solo GB to the last player to finish.
Back to Back Goals
Description This is a high-tempo 3v3 live play drill focused on communication, conditioning, and game-like decision-making. Teams must clear to the opposite restraining before attacking the cage Setup -3 field players per team -Two goals set up back to back between restraining lines -Drill starts with a ground ball in the middle. -The team that gains possession chooses their scoring goal by clearing toward a restraining line. -Every offensive player must touch the restraining line with a foot before becoming involved in forward play -The ball does not need to touch the sideline and may move freely -Play live with substitutions on the fly
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.
Feed the Crease
Practice defending crease players against picks, cuts, and feeds. 2 offensive players on the crease vs 2 defenders. Perimeter players move the ball around looking to feed the crease. Defenders constantly adjust, staying between their man and the ball to deny feeds. Communication is key to covering picks and rolls. Variation: Have offense work pick/re-pick, high-low cuts, and pick-and-roll on the crease.
Multiple Cutters
Using half the 8, mark 3 zones with cones (one near the second hash, one below the elbow). Place 3 defenders, one per zone, and 4–5 attackers cutting in and out. On the opposite side, posts pass and look for feeds (not live, no defense). Attackers must exit a different zone than they entered, forcing defenders to pass off cutters. When the ball is fed inside, defenders must crash.
Perimeter Sprints
Set a team conditioning standard and challenge players to beat it. All players start at one corner of the field. On the whistle, run the full perimeter at a comfortable pace. Record the time. Short break, then challenge the team to beat it. Repeat as conditioning time allows. Variation: Have players cradle balls or run through obstacles around the field.