This is an upgrade to the traditional shuttle line drill. This is an uptempo, energetic stick work drill. It is a timed drill that has 4-7 sequences. Set Up: Break into two groups of 5 or 6 players. Place 2 cones 10-15 yards apart: 10 yards to focus on short passes, 15 yards for longer passes. 1 player will stand at one cone with 5 balls, this cone is called the Post. The other 4/5 players will stand single file behind the other cone. Sequence #1 - All Right handed passes - Timing: 45 seconds to 1 minute. Post player starts with the ball - this player is working on precision passing and timing of the pass. The group cone has one play hard cut towards the post, catches with her right hand while running and throws back to Post while running. She then pivots, turns and hustles back to the end of the line. This is continuous for 45seconds to 1 min. When time is up, blow your whistle, switch the post player, do a ball retrieval for any missed passes and provide around 30 second
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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
Side Ladder Clear
Develop a ladder clear, pushing the ball upfield through quick, connected passes. 2 goalies (or 1 goalie and 1 coach). Three lines on each side behind GLE. On "Clear," the first player breaks to the wing on a banana cut. Second player breaks up and cuts to the sideline near the top of the box. Third player sprints to midfield and cuts for a pass up the sideline. Ball moves goalie → wing → box → midfield. Players return to opposite lines. Variation: Adjust spacing between lines to change passing distances.
Crazy 8's
Build sport-specific cardiovascular fitness through pyramid sprints with built-in recovery. Sprint 10 yds (midfield to wing line) / Rest 10 sec Sprint 20 yds (wing to wing) / Rest 20 sec Sprint 30 yds (wing to restraining box) / Rest 30 sec Sprint 40 yds (box to box) / Rest 40 sec Sprint 60 yds (box to goal line) / Rest 60 sec Sprint 80 yds (goal line to goal line) / Rest 80 sec Sprint 95 yds (goal line to end line) / Rest 95 sec Sprint 110 yds (end line to end line) / Done Variation: Add a ground ball to each sprint or start from a push-up position.
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
Cadet drill
CADET DRILL WHITE TEAM WILL BE ON OFFENSE Blue and White middies will be in a line on the opposite restraining line. Starts with 3 Attack and 3 D poles off of a GB Play to a Shot, Save or Goal Goalies will clear the ball Ball will get to offensive middie at midfield O Middie will start a 4v3, 5v4 break Trailing defender (D mid) is released off the first pass This will repeat until we are 6v6 Then the drill will reset