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"Either you run the day, or the day runs you." -Jim Rohn

TOTAL ESTIMATED TIME:

MINS

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Warm-Up Drill #9: Half Floor "Cycling & Shooting"

Variation #1 (5 min): "North-South Cycle." Players "cycle" at a jogging pace from high to low/low to high on their proper floor sides, running continuously toward the net in the inside lane and then curling in the corner running away from the net in the "outside lane." Passing and communication are to be encouraged and shots may be taken by players in the inside lane, only if the goalie is looking.
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Warm-Up Drill #10B: "X" Shooting

Variation #2 (5 min): "Soft Spot Shooting." Same as the variation above except players do not "cut," instead they move to the soft spots and catch & shoot on perimeter shots. Variation #1 (5 min): "Cut & Shot-On-The-Run." If the left-handed players start without balls, the order of who will be receiving a pass (always from the player diagonally across from them) as per the diagram would be: left crease, left shooter, right shooter, right crease (clockwise). After passing, the players on the opposite diagonals then pass, with the passer next becoming the receiver after the opposite side takes their turn. Players exit the drill after they shoot. The order of who receives a pass can move counter-clockwise or clockwise (pick one) in orientation. To start the drill, the first two players to go will only receive, and not pass, a ball.
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Fundamental Skills Analysis

Dynamic Warm-up
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5 pass 2-on-1

(7 mins) O players on D, D players on O Have left handed and right handed players line up, as shown on the diagram. There will be a pile of balls with each line. Defensive players will line up near the mid-boards, (hanging out below the righties). The drill begins with a defender entering the middle-floor of the defensive end (on both ends), and an east-west pass from a Righty to a Lefty, or vice-versa (pass 1). The player who recieved the pass will then pass the ball back to the defensive player in their end (pass 2). This player will now head-man the ball to the player who initatied the drill (pass 3). Both "offensive" players will run up-floor. The ball carrier will pass to the defender in the other end (pass 4). This defender will head-man the ball to the opposite player (pass 5). Both "offensive" players will now attack the same end they came from, in a 2-on-1 scenario. After the play, the drill will restart from the other end of the floor, ending in a 2-on-1 in the other direction.
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Tactics Analysis:

Split Floor (O/D)
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Stickwork Drill #6A: Catch & Shoot

OFFENSE (3-5 min) Hit your spots, 4-7 shots each *Variation #2 (5 min): "Shooter To Shooter." For less experienced players start with the balls on one side only, and then the other. The first player in the line with no balls and all other subsequent players in that line should be ready to receive a pass, from shooter-to-shooter. This player attempts to quickly and efficiently "catch & shoot" the ball (Variation #2A - 7 min). For intermediate/advanced players, both lines have balls except for the first player in one line, with the ball carrier first being a threat, then passing to the opposite shooter for a shot (Variation #2B - 7 min). Coaches should be ready with balls, perhaps giving players a second attempt at a catch if they miss the first pass from the player in the opposite line.
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Alberta On-Ball

OFFENSE (7 mins) Have a line of players on the inside lane and mid-boards, on their proper floor sides. The drill begins by passing from the inside lane to the same-side mid-board. The player who started the drill will cut to the middle before setting an East/West pick on the ball carrier. The ball carrier will use the pick to come over the top, who will then swing the ball to the opposite side, to a player who has come off-of the mid-board to receive the pass. This player will then immediately send a pass to the roller for an inside shot.
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Defense Drill #4A: Shot Blocking ("Close The Gap")

DEFENSE (5 mins) Add low defender recovery
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Defense Drill #9B: Close The Gap & Recover To Help

DEFENSE (5 mins) 4 v 4
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Settled 5v5

FULL TEAM
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Tactics Analysis:

SPLIT FLOOR (O/D)
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Pressure escape (strong side and weak side)

OFFENSE (7 mins)
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Offense Drill #11: "3 Player Cycling"

OFFENSE (7 min) Variation #1 (7 min): "Strong-Side Skeleton." Players are encouraged to cycle through each floor position a few times, then the coach blows the whistle and a shot is taken; at which point the other side of the floor begins its turn. New offensive players (opposite-handed) should then enter the drill and all others should exit ("on the hop"), while the opposite side is taking their turn. Traditionally, there are 3 roles to be played on the strong-side: a shooter/playmaker ("1"), a picker/grinder ("2") and a "water bug" ("3") who is constantly keeping their feet moving and cycling/filling space
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Alberta On-Ball into Pick and Pop (Re-pick)

OFFENSE (7 mins) Place players in the inside lane and mid-board positions, on their proper floor side. The drill begins with a player in the inside lane, passing to the same-side mid-boards. This player will cut to the middle before setting an East/West pick on the ball carrier. The ball carrier will come over top of the pick, and will swing the ball to the opposite side mid-board player (who should be coming across to receive the pass). This player will immediately pass back to the player that just passed to them. While this is happening, the player who started the drill will be coming back up to set a N/S Pick and Pop. The ball carrier will "drag" before using the N/S pick to go down the seam. This player will then send a flip-pass to the player who Popped to the shooter, for an outside shot.
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5-On-4 Box Play #6C (Crease Cross Pick - Drag 1) & Play #6D (Crease Cross Pick - Drag 2)

OFFENSE (Dragon) 6C. Crease Cross-Pick - "Point Drag" The point player passes to the weak-side shooter, which triggers the strong-side crease player to cut the middle. If this crease player is wide open they may receive a pass, otherwise the ball is passed back to the point player who begins to drag toward the strong-side shooter, who seals the high defender on their side. The point player may also shoot if wide open coming around the seal (Option #2), but the strong-side crease player who cut the middle should now also be setting a cross-pick on the weak-side crease player, who cuts around the pick and is the primary option on this play (Option #1); otherwise the weak-side shooter may also be open if the off-ball help defender overcommits (Option #3).
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5-On-4 Box Play #4A (Skip Pass & Cut) & Play #4B (Skip Pass & Fill)

OFFENSE 4A. Skip Pass - "Cut" The point player skip passes the ball to the opposite-handed crease player, initiating the play. At the same time that the pass is being released, the strong-side shooter cuts the middle and receives a pass (Option #1), taking the shot. The passer (crease player) must be careful to make at least a 60-40 pass, otherwise if the cutter is covered, look to option number 2 (see below). 4B. Skip Pass - "Fill" The point player skip passes the ball to the opposite-handed crease player, initiating the play. At the same time that the pass is being released, the strong-side shooter cuts the middle (receiving a pass only if wide open). The point player backpedals toward the shooter position (filling) and receives the give-and-go pass for a shot (Option #2).
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5-On-4 Box Play #10C (“Circle Net - Overload”) & Play #10D (“Circle Net - Scissors”)

OFFENSE (Bottom Diagram) 10D. Circle The Net - "Scissors" (Off-Ball) The point player passes to the opposite-handed shooter, then cuts through the middle and circles around the net. The shooter passes to the same-side crease player, who immediately passes the ball back, triggering the play. At this point the off-ball crease player seals their check down and the off-ball shooter seals their checks up, creating enough space for the point player who circled around the net to become open in the middle (Option #1). The secondary option is passing to the player on the strong-side slipping off of their seal, depending on how the defender reacts (Option #2).
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4-On-5 Offensive Play #1 (Off-Ball - Up-Pick) & Play #2 (Off-Ball - Double Down Seal)

OFFENSE (Man-down play) 1. Off-Ball - "Up-Pick" With under 10 seconds on the shot clock, the on-ball shooter passes to the same-handed crease player who carries the ball behind the net. As this is happening (simultaneously), the off-ball crease sets and east-west up pick for the off-ball shooter. The off-ball crease player then steps overtop of the pick (Option #1), with the picker rolling to the middle (Option #2). The crease player passes to whichever option is open and if nobody is open dumps the ball into the low corner, with all other offensive players running hard to the bench.
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Transition Drill #8A: 2-On-1 & 3-On-2 "Fast Breaks" From Centre

DEFENSE (7 mins) *Variation #1B (7 min): "Defenders At The Bench." Same as the above variations except 2 or 3 volunteer defenders should start in a line close to a real or hypothetical defensive door. All players should keep an eye for if there is a line that is visibly short and fill the line, with coaches also being sure to start the defensive players from the opposite side of the floor as well (switch halfway through the drill).
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Defense Drill #9D: Contained Pursuit

DEFENSE (10 mins) Variation #3 (10 min): "Dynamic Off-Ball Help." Similar to the above variation except there is a simultaneous off-ball one-on-one happening on the other side of the floor (the players waiting to go next in the drill), and the ball carrier has the option to try to pass it to the other offensive player if they are open at any time.
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Defense Drill #12A: 2 Vs. 2 On-Ball (High/Low "Walling")

DEFENSE (10 mins) PRESSURE D (Strong side) Variation #2 (10 min): "3 vs. 3." Same as the above variations except advance to 3 vs. 3. Discuss the importance (and communication) of the "middle defender," with defenders playing "the wall." Coaches should consider removing the ball for inexperienced defenders that they are teaching this concept to for the first time, with offensive players moving around forcing the defenders to switch; advance to perhaps using a basketball and eventually a lacrosse ball.
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"Rotating Diamond" (Rotations #1 & #2)

DEFENSE (10 mins) Starting with the ball at the point position, the diamond remains in its initial formation. When the ball is passed to either shooter (or dragged towards the strong-side shooter position), the defender on that side of the diamond must approach in the shooting lane, with their stick up, playing contain defense but also closing the gap if able to anticipate a shot from the offender (Rotation #1). At the same time, the player from the top of the diamond drops into the off-ball high position of the box; the general rule being to rotate away from the ball. While that happens, the off-ball defender who was on the opposite side of the diamond must drop back and help cover the crease player (Rotation #3); also defending against off-ball skip passes and cutters. The player at the back of the diamond has the most responsibility to discourage any skip passes to the creases, and must therefore be outstanding at picking-off passes. This player should begin by cheating away from the crease player that is a cross-body pass for the point player, denying the off-ball crease at all times and playing cat & mouse with either crease player if the ball is ever passed low (Rotation #2). In that case, the defender on the off-ball side of the diamond must rotate all the way down towards the opposite crease (“GLE”), in order to discourage any quick stick passes from one crease player to the other (Rotation #4). If the power-play does execute a skip pass from side-to-side, the defending team should stay in a box, yelling “hold” and all players should know not to rotate (eventually getting back into a diamond when the ball goes back to the point player). Note: This defense can also be run as a 5-on-5 defensive system (Diamond + 1) utilizing a 5th defender in the middle
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"Rotating Diamond" (Rotations #3 & #4)
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Box + 1 Zone Defense

DEFENSE (7 mins) 6-on-5 Defense A "Box + 1" is a four-player "box" zone defense, with a fifth defender playing man-to-man, applying aggressive pressure on-ball (starting after the 1st pass by the offense). Usually this defense works best in the 1st and 3rd period with the short change; whereas sometimes it is necessary to call this defense "off" and switch to Helping Man-To-Man Defense if there is no time to set-up due to a quick transition from the opponent (or if an offensive specialist is "caught" on defense). This defense also works great against a slow-breaking team and/or a team with good outside shooters. Set positions in the box can be implemented: big defenders down low, fast players up high and the smartest defender starting in the middle, if there’s time. Depending on the opponent, another option is to put big defenders up high, with the smartest defenders in the middle and everyone else down low. Naturally, it doesn’t always work out that way. Likewise, every player should know how to play every position in the defense (communicating who is playing where). If the ball is at the point position, the middle defender is playing “on a string,” and should close the gap accordingly. This defender must also play on a string (east-west) to the half-boards, especially on the strong-side. Should the point player catch the ball on a skip pass, sometimes the closest high defender will have to close the gap if the player is a threat to shoot, in which case the middle defender needs to ad-lib and take over the spot (zone) where the help came from. If the ball is at the shooter or crease positions, the closest defender in that part of the zone should pressure (man-to-man) the ball and the defender in the middle should replace their position in the box, playing a “tight” zone. Any players not pressuring should at all times be standing in passing and shooting lanes, "showing help" as much as possible (without over-committing). Defenders in “the box” should also follow cutters until they exit their zone, and be as physical as possible when an opponent is close by. Another way to play this defense is as a Box + Lock-Off, which usually sees the best defender "locking off" the opponents best offensive player off-ball & on-ball (switching only out of desperation), while everyone else plays a "box" zone defense.
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Power/Short
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Defense Drill #15A: 5 Vs. 5 - Sorting ("Short Change")
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Defense Drill #15B: 5 Vs. 5 - Sorting ("Long Change")