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"If you know the enemy and know yourself, you need not fear the result of a hundred battles" -Sun Tzu

TOTAL ESTIMATED TIME:

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Warm-Up Drill #7B: 3 Player Shuttle (Lead Passing)

Variation #6 (5 min): "Lead Pass." The "middle player" runs around the "outside players" continuously for 30 seconds, with their stick on their proper-side (lefty's run clockwise, righty's run counter-clockwise). The player in the middle receives a "lead pass" after running around the outside player. After receiving the pass, the middle player passes it back to the same player, who then passes the ball to the other outside player; who eventually makes the next lead pass. The pass back to the middle player should be there as soon as they turn the corner, with the middle player having their stick beside their ear (“the box”) for a target. The outside passer needs to anticipate where the player will be and pass it to a spot/area. Variation #7 (5 min): "Figure-8." Same protocol as above except the middle player runs a continuous figure-8 around the two stationary outside players; receiving one pass that mimics a lead pass, and the other mimicking an adjacent pass. Switch which direction the middle player takes around the outside players the second turn through the drill, which allows for the passers to practice both the lead and adjacent pass, respectively.
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Warm-Up Drill #7A: 3 Player Shuttles

2-1 shuttle
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Fundamental Skills Analysis

Dynamic Stretch
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Cardio Drill #8A: T's Chase & Be Chased

Arrange players, with balls, within an imaginary lengthwise half of the floor (which can also be marked off with pylons), lined up behind the goal-line, in opposite corners, in opposite ends. To start the drill, station a player in the middle of the prime scoring area, in one end of the floor. The first player in line sends this player a pass and then chases them as they run toward the other end on a breakaway. Once the chaser reaches the middle of the prime scoring area in the opposite end (with the goal of turning the breakaway into a partial breakaway) they then receive a pass and have to quickly change directions, getting chased back to the same end they started in by the person that now passes them the ball. Continue back and forth in this manner.
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Transition Drill #10: West Genny Drill

Variation #1 (7 min): "2-On-1's." Begin with a player standing in the middle on defense and two players running forward (one or the other with a ball) for a standard 2-on-1. The player who takes the shot (or the last player to touch the ball) is out of the drill and the non-shooter must recover back on defense as 2 new players run into the play, creating a continuous 2-on-1. Variation #2 (7 min): "3-On-2's." Same as the above variation except this time two defenders (the 2 non-shooters) must get back on defense after the shot, and there is also a third line of offenders that also joins the play, starting on either side of the net Variation #4 (7 minutes): "Build Up." Same drill set-up as the above variations except it starts with a breakaway from one end, a 2-on-1 back, then a 3-on-2 back the other way.
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Transition Drill #12: Open Floor 4-On-3 Breakdown

Variation #3 (10 min): "1 Ball." Defensive players need to pass the ball back to the coach in order for the next rep to get started. This variation forces a well-supported break-out, with defenders attempting to clear the zone against open floor pressure.
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Transition Drill #6C: Championship Drill (Run It Deep)

L vs R comp Variation #1 (10 min): "Run It Deep." The drill starts with the player at the crease position passing the ball up to a player near the rag-line (replicating an outlet pass). This player then runs the ball deep to the mid-boards in the far-end, while the player who passed them the ball takes their position as the high outlet. Once the ball is deep, a player should leave the bench and cut through the middle in a “bench assist” trailer scenario. This player receives a pass from the far-side, takes a shot, then goes to the corner, gets a loose ball, and again passes it up to the player near the rag-line. The player that passed to the trailer then runs hard to the opposite bench (as if finishing a 90° line change after a successful breakout); or players can run to the same bench and the coach can switch the players on each bench halfway through the drill. This cycle is repeated over and over until every player has had multiple reps in both ends; goalies should switch ends halfway through the drill. Players coming off of the bench on their "wrong floor side" should practice drifting once they've caught the pass.
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Inside shot game (win by 2)

Players will line up by the crease, on their proper floor-sides. Everybody in line will have a ball, except for the first player in each line. The first player in one line will set an up-pick on an imaginary defender, before rolling to the net. This player will then receive as pass from the 2nd player in the same-side line. After the rep is completed, the other line will begin. The drill will alternate between each line, until one line has scored 5 goals (must win by two!). The loosing team will do one up and back run.
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Tactics Analysis:

Split floor (O/D)
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Stickwork Drill #10: Square Drill ("Keep It Hot")

OFFENSE (10 mins) -Count Drops, each drop will be 1x side boards to side boards sprint at end of Practice. Variation #1 (5 min): "Pass/Catch With Speed." Mixing between a clockwise or counter-clockwise direction (on the coaches whistle), have players pass one ball around the outside of the square (switching directions every few minutes). Intermediate players can start out slow and build up their speed once their passes are accurate enough. Passer and catcher should always have their feet moving, and call for the pass. The passer runs toward the receiver and the receiver toward the passer in an effort to "shorten up the pass" and create separation from a prospective defensive player. The drill rep finishes with the coach blowing a whistle and signaling for a shot (quality), or a skip pass for a shot; re-start quickly with another ball passed in by an assistant coach (or from a pile of balls in one of the corners). Players should switch between the crease and shooter lines each time through the drill, exiting around the outside of the drill once complete. *Variation #2 (5 min): "Be A Threat." Same as the above variation except have the players get into the habit of taking a quick look at the net once they catch the ball, “being a threat” to shoot before they pass. The coach can also blow the whistle at any time signaling for a shot.
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Offense Drill #5A: Off-Ball "Pick & Roll" (Down-Pick)

OFFENSE (7 mins) L v R Comp Variation #3 (7 min): "Game To 7." To add competition, play a game of lefty’s versus righty’s up to 7 goals, losing team does push-ups, sit-ups, body weight squats, sprints, etc.
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Offense Drill #9B: On-Ball Pick & Pop

OFFENSE (10 mins) L v R Comp Variation #3 (10 min): "On-Ball Pick & Pop." After the pick & pop the ball carrier runs to the outside lane and sends a flip pass to the player who popped, for an outside shot.
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Offense Drill #10: Seneca "Re-Pick" Drill

OFFENSE (15 mins) Begin in one or both ends of the floor with groups of lefts and rights on their proper floor side, in 1 of 2 different spots on the floor: high near the shooter position (Variation #1 - 7 min), or down "low" near the mid-boards (Variation #2 - 7 min). Pylons may also be used as markers on the floor for less-experienced players. Depending on the position/direction of the pick (north-south vs. east-west) the two players come off of the pick (in their respective "Lanes") and imagine as though the first attempt didn't get either player "freed up." Without getting too far away from the ball-carrier the picker comes back for a second attempt (re-pick), once again rolling to the net and this time receiving a pass (or the ball carrier can take a shot). Players at the mid-boards and high players switch lines after taking their turn in the drill, with one side going and then the other, in terms of how the drill operates.
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Force (Pressure) Down Defense

DEFENSE (5 mins) The force down (pressure) defense is an advanced defense in which the high defender on the ball-side of the floor funnels the ball carrier down in the outside lane, while denying the top-side and applying controlled pressure. Often these "chasers" will end up in a trail check position while evading picks and "staying" on pursuit; the team's most athletic players are usually best suited for this role. A good cue for coaches is "position, pressure, pursuit," as Flip Sanderson teaches it. Don't pressure until in position; stay on pursuit once you've pressured; get back in position after you pursue. Defenders need to be careful not to pressure out too far, leaving the offense with a lot of space to work with. Instead they should wait until the opponent is in the "kill zone," which is two or three steps outside of the prime scoring area. Furthermore, players need to communicate with each other about when they should "fire" out, also who should fire out when the ball is on the strong-side. Sometimes the high defender will be in a better position to fire out and other times it will be the middle defender. When the ball is high on either side, the same-side low defender should be standing in the far-side shooting lane, sagging off of their check (inviting a pass) and splitting the ball carrier, where required. If the pass is made to the open crease player, the low defender should be able to recover and play “cat & mouse” at the crease, being sure never to get beat underneath; otherwise, the goalie is expected to make this save if either player shoots from "the seam" at any point. This is the "quarterback" position of this defense and usually the smartest and/or bigger slower players should try to start in this position (where possible). The golden rule for the low defender is never to get shot around on a screen shot ("keep everything in front of you") and also to be "as low as their lowest player," meaning they can't be "parked" by the crease if their check goes for an up-pick, for example. In this particular scenario, if the high defender is successfully back-picked they should perform an inside roll and the low defender should switch, closing the gap and becoming the high defender and vice-versa. The off-ball middle defender on the strong-side or high defender on the weak-side (“hot defender”) should also be “sluffed” over and ready to slide on any “flip” passes to the middle or pick and pops. Some variations of this defense see the on-ball middle defender leave their check and double-team the ball carrier in an up-pick scenario. The off-ball low defender has one responsibility at all times, which is to stand in the passing lane and/or lock off the off-ball crease player. Generally speaking, all defenders should cross-check players that are in the middle, get on hands of any shoppers and compete for any 50/50 balls. The theory is that the other team can settle for a north-south shot-on-the-run, with the threat of the shot being blocked or trail checked; flip the ball to a teammate with a slide coming, or continue carrying the ball behind the net. If the ball is passed or carried behind the net, all defenders should "tighten up." As a defense, teams must be weary of the Phoenix and other set-plays against, which have notoriously been utilized to breakdown this defensive system.
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Defense Drill #9B: Close The Gap & Recover To Help

DEFENSE (10 mins) 4 v 4 with Pressure D (similar to Diagram)
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Defense Drill #9C: J-Hook Pressure

Variation #1 (12 min): "Controlled Pressure." Start offensive players with balls, 5 metres back from the shooter position, marked by a defender standing at the shooter position, on both sides of the floor; in one or both ends. Players waiting to enter the drill should be standing on their proper floor side, near the rag line. Mark the floor with pylons in order to teach the proper angle required to landmark the top-shoulder of the ball carrier. The pylons should be in a flat triangle formation, 5 metres wide, with the middle pylon 1 metre in height; defender at one end and ball carrier at the other. The defender uses a "half-step side-shuffle" to open their hips and approach the ball carrier with their back facing the far-end. As the defender approaches ball carrier (2nd pylon), the ball carrier must carry the ball underneath for a bad angled shot (Variation #1A), switching later to the ball carrier first having to go underneath, but later allowed to try to take top-side if they are able to (Variation #1B), for a maximum of 5 seconds.
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Defense Drill #9D: Contained Pursuit

DEFENSE (10 mins) Variation #1 (10 min): "Shadowing." During a game, after a defender is hypothetically successful in funneling a ball carrier underneath (a sticks length away and positioned on their inside shoulder), the defender should stay on their pursuit while also being sure not to be over-aggressive (out of balance) and susceptible to getting beat back over-top. This drill positions the defender in the ideal position to start and their only job is to not get beat back up to the shooter position (inside of either pylon). If it happens, the offensive player can attempt to take a shot, with the defender trying to recover using a trail check. Otherwise, they have 5 seconds to try and beat the defender who does their best to "contain" the ball carrier between the pylons.
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Defense Drill #13B: Off-Ball "Help" (Dynamic)

Full Team (15 mins) Variation #2B (7 min): "3 Vs. 3." Start with 2 offensive players at the crease (low) and shooter (high) positions respectively, with the 3rd offensive player starting in the shooter position on the opposite side. Match up 3 other players in their respective defensive positions. Coaches should allow the offensive players 15-20 seconds max to get a shot off, also allowing them to continue to play if there’s a “re-set” from a shot. The weak-side shooter is now able to back-door cut and/or go one-on-one to the net. If the goalie makes a save or there is a rebound, the defensive players should try to successfully clear the zone with the ball. For rotating through the drill, players who started the drill at the crease position (on both sides; defense & offense) are out of the drill, and players who started at the shooter position (defense & offense) are now at the crease position on the weak-side; with two new defenders/offenders entering the drill on the strong-side. Variation #3 (7 min): "4 Vs. 4 Overload." 4 vs. 4 with 3 offenders on the “strong-side” and 1 offender on the weak-side. Drill protocols are the same as above variations except that if the ball is on the weak-side it is the off-ball middle defender that "sluffs" over (which must be communicated among the defense as to who is "hot"). For rotating through the drill, 2 offensive and 2 defensive players come in or out from one side of the floor each time, also alternating which side is the strong side.