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
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Partner Passing
Players line up 10 yards apart and work with a partner, moving through a series of passing progressions to develop stick skills. The progression includes: - One-handed passes, right hand - One-handed passes, left hand - Two-handed passes, right hand - Two-handed passes, left hand - Cross-armed passes, right hand - Cross-armed passes, left hand - Catch right, throw left - Catch left, throw right Continue to add or remove progressions as necessary based on skill level.
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.
Partner Passing on the Run
Split into pairs. Players will partner pass to the cone and then back. Focusing on passing and catching while moving.
Triangle Passing
Setup: Set up 4 cones in a square (10–12 yards apart). Groups of 3 players per square, one ball per group. One cone stays open. How it Works: The player with the ball passes to the teammate cutting out from her cone. The player who didn’t pass or catch cuts into the middle, then out to the open cone. The next pass leads her to that open cone. Keep the ball and players moving in rhythm. After several rounds, switch hands and repeat in the opposite direction. Focus: - Lead passes to moving targets - Clean stickwork and timing of cuts - Communication between passers and cutters - Quick feet and balanced movement
Form Shooting
Force players to shoot on the run with proper hip rotation and balance. Players line up and take shots on the run, focusing on driving through with their hips and maintaining balance through the release. Variation: Add a defender or a second goal in the middle of the field to ensure shooters are going overhand rather than sidearm.
Inside 1v1
Develop 1v1 skills on both offense and defense around the critical scoring area. Set up 4 cones around the attack box — one at X, one at the point, and two out wide. Offensive lines at each cone above GLE, one defensive line at X. Mark the "Critical Scoring Area" with 4 cones (5 yards off crease at GLE, extending 5-10 yards upfield). Coach starts each rep by throwing or rolling a ball to an offensive player. Offense works to beat the defender into the scoring area. Defense works proper positioning to force low-percentage shots. Variation: Roll the ball to start with a ground ball pickup.
Wildcat Shooting Drill
- setup with a 2 lines in the center with balls, then 2 girls on each elbow and 2 girls at each crease. - first line is going to pass to elbow, who passes to crease, girl who started with ball cuts for a feed from crease. - then the left side goes, follow your pass.
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.