Run the Arc
Practice defensive positioning and holds at GLE when playing a ball carrier from behind. Defenders and dummy attackmen line up on the end line behind the goal. On the whistle, the attacker drives right. The defender beats him to GLE, wheels his hips, and turns him back using a cross forearm or top-hand hold. The attacker rolls through X and drives left — defender repeats. Continue until the defender has turned his man back twice on each side, then rotate. Variation: Challenge defenders to do it without sticks or with short sticks.
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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.
Diamond 1v1s
Set up cones in a diamond around half the field. Set up 1 cone and another cone 5-7 yards inside. Offensive and defensive players line up at each cone with balls. The defensive player starts on the outside, offensive player on the outside. On the whistle, players exchange, coach throws a ball to offensive player and offensive player dodges to the goal against defensive player. Focus on good approaches for defense and hard dodges & separation for offense.
1 v 1 in Box
Create a 10 x 10 box. One player with the ball in on offense, and tries to get past the other player to the other side of the box. This can be done with the defender with a stick or without.
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.
Out and Up Clear
Improve clearing and pushing the ball upfield quickly. 2 goalies (or 1 goalie and 1 coach) in the cage. Two lines on each side, about 3 yards behind GLE. On "Clear," the near player breaks to the wing on a banana cut while the wide player breaks upfield. Goalie clears to the wing; that player pushes the ball ahead to the player breaking downfield. Players return to opposite lines. Run both sides. Variation: Add a ride to pressure the clears.
Circle Feeds GB's or passes
Improve stick skills through passing and catching on the move, plus ground ball work and conditioning. Arrange 8 players — 4 inside (back to back, stationary) and 4 outside rotating around them. Each outside player has a ball. Outside players rotate, passing and catching with the inside players. Focus on throwing to the box area and switching hands as fast as possible. Variation: Mix in ground ball pickups. Increase jogging speed and drill duration for conditioning. Advanced players can add behind-the-back passes.
Roast the Approach
Set two lines of offensive players: righties on one side, lefties on the other. First player starts with the ball on the inside facing an approaching defender. Pass out, read the defender’s angle, then attack down the alley or toward the middle for a quick, controlled shot. Next player rotates to become the defender. Drill flows continuously, emphasizing strong body positioning, stick protection, quick decision-making, and fast shot release under pressure.
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