Groups of 5–6 set up 2 cones 10–15 yds apart. One “Post” player with 5 balls passes while others line up opposite. Sequence 1–2: right- then left-handed passes, 45–60s each. Sequence 3–4: imperfect passes (offside, bounce, high), focus on handling unpredictability safely. Sequence 5: groundballs, pick up and return. Sequence 6: multiple passes—stationary, quicksticks, over-the-shoulder, and QB-style passes. Rotate Posts, retrieve balls, rest 30s between.
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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.
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
Line Drills
Two lines face each other, the player at the head of one line has the ball. The first two players in each line run towards each other and the player with the ball passes to the other. When the ball is received, the next player in the first line comes out and the ball is passed again. After each player's turn is finished, they run to the end of the line to which they threw. Variations: Add defense. After a player passes the ball, he immediately plays defense against the person he threw to. - Underhand throws. - Ground balls - Left-handed - Make more than one set of lines doing the drill with 6 players to a set.
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.
Pinch and Pop to a Fast Break
Practice the pinch-and-pop faceoff move transitioning into a fast break. Set up at the midfield X. Faceoff player goes against a coach or soft defender who will lose the draw. 3 attack players set up in the zone for a fast break. On the whistle, win the pinch-and-pop, gain the ground ball, and push the fast break. Variation: Use different faceoff moves. Add trailing players to develop into a slow break or 6v6.
3v2 to 2v1
Goalie starts with a ball in the crease and passes to three offensive players (Player 1–3) at half field. Offense attacks a 3v2 against two defenders (Player 4–5). The last offensive player to touch the ball rotates back to defend in a 2v1 vs. the defenders, while the other two rotate out to the D line. Goalie or recovered ground balls start the 2v1. After the 2v1, release three new offensive players to repeat.
Goals back to back
Set two goals back to back and run the drill with players attacking and defending on both sides simultaneously. The ball is moved quickly between reps, forcing defenders and goalies to reset, communicate, and adjust their positioning as play flips from one cage to the other. Emphasize awareness, quick transitions, and staying organized while tired.