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Practice Plan Or Playbook?

Equipment Needed:  3x3 Nets, Helmets & Gloves, Sticks, Lacrosse Balls, Portable Speaker, Pylons, Whistle

Reminders:

- Coach Roles:  2 Drill Leaders (Alternating Each Drill), 2 Drill Helpers (Organizing The Kids), 1 DJ (Controlling Audio)

- See https://music.apple.com/ca/playlist/6u-plan-7-spongebob-squarepants/pl.u-b3b8VGesyW38V5P for associated audio clips

- Athletic position = Feet parallel (hip width apart), knees slightly bent (1/4 squat aka peak power position), staying on “the balls (forefoot)” of your feet, leaning slightly forward, with head/chest up, abdominals flexed (as if about to be punched in the stomach), a “neutral spine” and “shoulders set.”

- 4 phases of a movement:  preparation (1), force production (2), critical instant (3), follow through (4)

- Passing/Shooting/Catching Skills Analysis Link:  https://laxlife.ca/fundamental-skills-analysis/stickwork-passing-catching-shooting

- Static Stretching Link:  https://laxlife.ca/Resources/Physical-Mental-Performance/Physical-Performance/Static-Stretches.pdf

5 Senses:
- Touch - Wooden Lacrosse Stick, India Rubber Balls, Hand Drum
- Taste - 
- Smell - 
- Sight - 
- Hearing -

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Equipment Needed: 3x3 Nets, Helmets & Gloves, Sticks, Lacrosse Balls, Portable Speaker, Pylons, Whistle Reminders: - Coach Roles: 2 Drill Leaders (Alternating Each Drill), 2 Drill Helpers (Organizing The Kids), 1 DJ (Controlling Audio) - See https://music.apple.com/ca/playlist/6u-plan-7-spongebob-squarepants/pl.u-b3b8VGesyW38V5P for associated audio clips - Athletic position = Feet parallel (hip width apart), knees slightly bent (1/4 squat aka peak power position), staying on “the balls (forefoot)” of your feet, leaning slightly forward, with head/chest up, abdominals flexed (as if about to be punched in the stomach), a “neutral spine” and “shoulders set.” - 4 phases of a movement: preparation (1), force production (2), critical instant (3), follow through (4) - Passing/Shooting/Catching Skills Analysis Link: https://laxlife.ca/fundamental-skills-analysis/stickwork-passing-catching-shooting - Static Stretching Link: https://laxlife.ca/Resources/Physical-Mental-Performance/Physical-Performance/Static-Stretches.pdf 5 Senses: - Touch - Wooden Lacrosse Stick, India Rubber Balls, Hand Drum - Taste - - Smell - - Sight - - Hearing -

TOTAL ESTIMATED TIME:

MINS

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Huddle
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Tennis Ball Tag

Variation #1: "Lax Tag." - Start with all players in one zone, with the rag-line as a boundary. The coach asks for two volunteers, or appoints a two players who are "it." The coach then gives the players who are "it" a tennis ball and instructs the rest of the players to scatter throughout the zone (coach carries at least 3 extra tennis balls). - If the player who is it hits (via passing/shooting) any other person with the ball, without them catching it, they become "it." Otherwise, if a player steps outside of the rag-line boundary or into the crease, they are also automatically it (at the coaches discretion).
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Warm-Up
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Games Drill #13: Tennis Ball Dodgeball

Variation #2: "Lax Dodgeball" - Start with all players in one zone, with the restraining line as a boundary. The coach also puts cones along the middle as a centre line, dividing the floor in half width-wise, leaving two teams with equal numbers on both sides of the line. - Coaches leave multiple tennis balls along the centre-line and instruct all players to take their place, with one foot against the side-boards to start. - After the whistle is blown, any player who gets hit by a tennis ball must sit down, but are still able to fish for loose balls and participate, but can only stand up if they, or their teammate, catches a ball in the air. - The game ends when all players on one side of the centre line are sitting down. Bounce shots are acceptable, but balls that bounce off of the side-boards and hit a player do not count. - If playing this game in a gymnasium, if a player is able to throw the ball through the opponent's basketball hoop, all players who are sitting down are free to stand up.
Drill #
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Cradling Drill #4: Coming to Balance Drill (Contact Prep)

Variation #1 (1 min): "Stop On A Dime" *top left diagram* - Demo (1 min): "Coming To Balance" - Have players lined up roughly 10 metres away from the sides boards. Players should be facing the boards, with pylons marking a "cushion" area 1 metre away from the boards. - When the coach says go, all players run toward the pylons at a progressively faster speed each rep through the drill, starting at 50 percent speed. - The goal of the players is to slow their momentum and "come to balance," taking as few steps as possible as they approach the pylon, attempting to stop exactly where the pylons are without losing their balance and falling into the "cushion" area. - Coaches should identify the proper speed to challenge the athleticism of the athletes, having them perform several reps at their ideal speed. Variation #2B (2 min): "Balance, Engage & Release" *top right diagram* - Same as the above variation except this time players are in single file lines and run toward a cluster of pylons in a equilateral triangle formation (2m x 2m x 2m). - The first player runs up to the top pylon, comes to balance, then side shuffles in a semi-circle formation from side-pylon to side-pylon (mimicking a loose ball scrum); eventually sprinting out of the drill (Variation #2A). - Players should switch which side of the triangle they start their side-shuffle on, each time through the drill. - Next, add a pile of balls inside of the pylons that players can scoop a loose ball from after the footwork pattern mentioned above (Variation #2B). - The other option is for coaches to roll a loose ball into the drill as players are completing their side-shuffle pattern. - Water Break = 1 min
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MINS
X
Cradling Drill #5: Cradling/Dodging "Traffic" Shuttle

Variation #1: "Dodge Your Opponent" - Have players lined up in two lines facing each other (approximately 15 metres apart), outside of the shooter positions, in one or both ends of the floor. - Players in both lines have no balls (Variation #1A - top diagram), and later have balls (Variation #1B - bottom diagram). The first player in each line runs toward each other practicing one of the following: "face dodges" or "roll dodges (left & right)." - The next player in line doesn't go next until the players ahead of them have made their "move" and run to the back of the far-side line. - Have players build up their speed with each rep through the drill.
Drill #
MINS
X
Cradling Drill #4: Coming to Balance Drill (Contact Prep)

Variation #3 (2 min): "Balance & Roll Off" *bottom left diagram* - Have players start in single file lines that are facing each other, 5-10 metres apart. - The first two players run toward each other at 25 percent speed and body check each other (or a coach with a checking pad), trying to spin or roll off of the check as the contact is initiated. - Progressively build up the speed that players approach each other. Start the drill with no balls (Variation #3A) and advance to both players having balls, attempting not to drop them as they initiate their contact (Variation #3B). Players exit the drill to the back of the opposite line after taking their turn. Variation #4 (2 min): "Open Floor Check" *bottom right diagram* - Same as the above variation except there is now a defensive line (no balls), and an offensive line (with balls). Lines can be north-south (as seen in diagram) or east-west in orientation. - After receiving a body check from the defender, the ball carrier attempts to continue their momentum toward the net for a shot, with both players switching lines after the drill. - Water Break = 1 min
Drill #
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Games Drill #15: King's Court

Variation #2: "Teams" - Have players stand around the face-off circle, or in two separate smaller circles. - Two players start in the middle of the circle, both with balls in their stick. - Players in the middle should bump (body check) each other in an effort to dislodge the opponent's ball. - If a player drops a ball, the opposing team is scored with a point. Both teams send a new player into the circle each round, and games can be played up to 10 drops. - The players on the outside of the circle are able to strip the ball at any time if either of the players in the middle comes too close. - If the players in middle aren’t dropping the ball for an extended period of time, the coaches can also instruct players on the outside to take one or two steps forward (or two steps back if it's too tight) at any time.
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Games Drill #19: Small-Sided Games (3 Vs. 3)

Variation #1: "3 Vs. 3" - Arrange two teams equally on both sides of the restraining line, in one or both ends of the floor depending on numbers; with players facing into the defensive/offensive zone. - On one side of the restraining line is “Team 1” and on the opposite side is “Team 2” (make more creative names if possible). - Move the nets against the side-boards, halfway between the goal-line and restraining line. - The first 3 players in line on each team enter the drill, starting with a face-off or loose ball. If it's a loose ball, have players enter from the defensive side, closest to the goalie. - Shift length can be timed intervals (1 or 2 minutes) - If at any point during the games the ball is near the restraining line, the players not in the drill should be encouraged to "bat the ball" back into play, helping establish good "flow" in the drill. - If there is no goalies, players can shoot the ball into the open net (or off the post) for a goal.
Drill #
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Cool Down

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