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"It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things." -Leonardo da Vinci:

TOTAL ESTIMATED TIME:

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Warm-Up Drill #4A: Offensive Zone "Star" Passing

*Variation #2 (5 min): "Two Balls With A Shot." Intermediate and advanced players should start a new ball after every second pass. The top player (point) finishes with a shot on the goalie and then joins the line in the corner with the balls; eventually sending another ball into play. Otherwise, if there's a reason to finish the star with a shot from somewhere other than the point position, change the starting position of the balls accordingly. This is a warm-up drill for everyone involved. Players should try to hit the goalie for their first couple of shots, while also practicing different passing/shooting techniques of their own (overhand, side-arm, “underhand”).
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Warm-Up Drill #12: "Seal The Shooter" Warm-Up

Variation #1 (5 min): "On-Ball Screen & Roll." Both shooter and crease lines start with balls, with the crease player on one side starting the drill having no ball. The shooter passes down to the crease player to begin. After receiving the pass, the crease player runs up to the shooter position while the shooter screens/seals an imaginary defender. The crease player then takes an (outside shot) around or over top of the screen being established by their teammate. The shooter who set the seal then rolls to the net and receives a pass from the crease player on the opposite side; this crease player is now left with no ball and ready to receive the pass and starts the drill on the opposite side the next time through. Variation #2 (5 min): "Off-Ball Screen & Roll." Same as the variation above except both the shooter and crease player on one side start without a ball, and the seal gets set off-ball. The opposite-side crease player sends a lead pass to the crease player as they are arriving at the shooter position (1st Pass) and the shooter who set the screen then rolls to the net and receives a pass from the far-side shooter (2nd Pass), for a shot. The previous passers are now left with no balls and subsequently take their turn in the drill.
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Fundamental Skills Analysis

Dynamic Warm-Up
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Transition Drill #3B: 2 Player Out & Ups ("Support")

Variation #2 (7 min): "Hit The Trailer." Same as the standard variation except the player who receives the head-man pass (possibly from the goalie) carries the ball to the mid-boards (aka "half board") and hits the trailer with a pass, for a shot (Variation #2A). This action can also be done as fake-curl out at the mid-boards, with a subsequent re-dodge underneath (Variation #2B).
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Transition Drill #13A: Lazy/Soft Press Drill

Variation #1 (7 min): "3 Vs. 2 Checkers." Begin with two lefty or two righty "checkers," depending on who would be on their proper floor side if they were on the far-side of the floor (away from the bench). These checkers should be standing near the far-side crease and shooter positions, in the I-formation, with 3 opposing players starting near the middle of the defensive zone having to get to the standard breakout positions; ball starting with the goalie. The goalie makes a breakout pass to any of the 3 players breaking out of the defensive zone, with both checkers doing their best to ride them as they attempt to clear the defensive zone. The 3 players clearing the zone should be given a head start at first (Variation #1A), eventually having defenders start in perfect defensive positioning (Variation #1B). For first timers, players clearing the zone can start already at their breakout positions, with a ball in the stick of the player at the low breakout position on the far-side. The players breaking out should support the ball as they attempt to clear the zone and the drill is over once a player clears the rag-line with the ball, or the checkers force a turnover and go in for a shot. New players from each line enter the drill each rep, with coaches switching ends halfway through the drill, so both lefty's and righty's get a chance to practice breaking out against a Lazy Press. Variation #2 (7 min): "2 Vs. 2 Checkers." Begin with two "checkers" in the I-formation at the crease and shooter positions on the far-side (Variation #2A), or in perfect defensive positioning (Variation #2B), with two opposing players (2 lefty's or 2 righty's) starting near the middle of the defensive zone and having to get to the far-side breakout positions. A coach has the balls and either rolls the ball to the goalie or dumps a loose ball towards one of the players attempting to clear the zone. For first timers, players clearing the zone can start already at their breakout positions, with a ball in the stick of the player at the low breakout position on the far-side. The two players breaking out need to read & react and support each other up the floor, while being pressured by the two checkers. New players from each line enter the drill each rep, with coaches switching ends halfway through the drill, in order that both lefty's and righty's get a chance to practice breaking out against a lazy press.
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Transition Drill #13B: Supporting The Press

Variation #1 (10 min): "Late Support." This drill variation is representative of an offensive "long change" scenario. The goalie starts with the ball and on the coaches whistle, the goalie attempts to pass to any open player with an outlet pass; otherwise stepping out of their crease before there is a "5 second" call. After 2-3 seconds (the time it may take for a player to run off the floor), one player is allowed off of the bench from each team (Variation #1A), on "supporting the press" and the other providing an "emergency outlet." Coaches can later work up to allowing 2 players (Variation #1B) and 3 players (Variation #1C) coming off of the the bench, at varying intervals. The drill is over if the team is able to clear the ball to the far rag-line, with players who "break the press" given the option to shoot on the goalie, who switches ends with the other goalie halfway through the drill. Players who come off of the bench end up staying on the floor for the next rep, except in the scenario where only one player comes off the bench (Variation #1A), in which case another player from each team will be required to start the drill.
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Tactics Analysis:

Split Floor (O/D)
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Stickwork Drill #5C: "Sweep" Shot

OFFENSE (10 mins) Variation #1 (5 min): "Soft Pressure." The first player in the offensive line is given a head start, with the first player in the defensive line starting in an open stance. Upon the coaches whistle the offensive player runs east-west in orientation across the middle, and the defender must run with the offensive player applying "soft pressure," building up from 50% speed to 100%. The offensive player practices their sweep shot. After all players have had 2-3 repetitions at either offense or defense, switch the drill to the opposite side of the floor. Variation #2 (5 min): "Screen Shot." Same as above except there is a player or coach standing near the middle/shooter position (similar to a defender being sealed) who the defender runs into, as the offender takes a screen shot-on-the-run (east-west), ideally releasing the ball as soon as they step past the screen.
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Offense Drill #4A: "Seal/Screen" The Shooter

OFFENSE (10 mins) Variation #1 (5 min): "High Screen & Shot." The shooters begin with the ball and start the drill on one side with a pass down to the same-side crease player (who "pops" out to receive the pass). After receiving the pass the crease player runs up to the shooter position and the player at the shooter position seals an imaginary defender (timing is paramount). The crease player then takes an outside shot around or over top of the screen being established by their teammate (could be a set-shot, drag or sweep). The player sealing the defender attacks the rebound (Variation #1A) or a coach can hit them with a pass, rolling "in tight" for a shot (Variation #1B). Both players switch lines, alternating sides each repetition. Variation #3 (5 min): "Skip Pass." Is the same as the above variation except the drill starts on one side with a pass down to the crease player. The crease player pops out to receive the pass and then sends a skip pass to the far-side shooter, for a "screen shot." Alternate this action from side-to-side, with players first passing then receiving a pass on their side, before eventually exiting the drill and switching lines.
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Offense Drill #10: Seneca "Re-Pick" Drill

OFFENSE (7 mins) Begin in one or both ends of the floor with groups of lefts and rights on their proper floor side, or down "low" near the mid-boards (Variation #2 - 5 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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Defense Drill #4B: Dynamic Shot Blocking

DEFENSE (7 mins) Lefty's & righty's start on their proper floor side, with a line of defensive and offensive players (who have balls), respectively. The first two players in each offensive line need to be ready, standing on the rag-line, one with a ball and one without. The offensive player starting with the ball rolls it into the corner on their side of the floor, with the first defender in line on that side running into the corner and scooping the loose ball. After scooping it, the defender passes it back to the same player and they swing it over to the first player in the opposite offensive line. The defender continues to run towards this player, ideally approaching a split-second after they receive the pass. The offensive player has the option to shoot (highly encouraged) or face-dodge underneath and try to take it to the net one-on-one (5 seconds max). The offensive player who rolled the original loose ball into the drill receives a pass the next time through the drill, alternating back and forth, with players also switching lines each time through.
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Defense Drill #12C: 2 Vs. 2 Off-Ball

DEFENSE (15 mins) Variation #1 (7 min): "2 Vs. 2 With Passer." Start with 2 offensive players at the crease (low) and shooter (high) positions, with 2 defenders stationed in an open stance. Offensive players continuously pick, seal and/or cycle, trying to get open off-ball, while the coach or volunteer passer tries to make as many consecutive passes as possible to an open player; defenders practice their switching techniques and abide by the 2-for-1 rule while also practicing their clamping skills. Advanced defenders should be held accountable to the the "high/middle" defenders responsibility of "showing help" (open stance) when the ball is swung to the other side of the floor. Coaches/volunteer may also choose to take a shot at any time, forcing the defenders to "box-out" and the goalie not to cheat; goalies should also communicate any loose balls ("ball down"). For this drill in particular, allow ball carriers (including coaches) only 3 seconds to hold onto the ball, completing as many passes back and forth as possible, until a ball is dropped. Keep track of which duo/trio gets the most successful catches. Give players 20 seconds maximum if passes aren’t dropped and count down the last 5 seconds of the shot clock, at which point the players are allowed to look to generate a quality shot. After they have taken their turn, offensive players switch positions with the defensive players, and defensive players exit the drill. Variation #2 (7 min): "3 Vs. 3 With A Passer." Advance to 3 vs. 3 on the strong-side. Discuss the role of the "middle defender," who has the job of showing help when off-ball on the strong-side. Offensive players must be constantly cutting and filling, which challenges the defenders' communication and footwork.
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Defense Drill #12A: 2 Vs. 2 On-Ball (High/Low "Walling")

FULL TEAM (15 mins) Variation #1 (7 min): "2 Vs. 2." Start with an offensive player at the crease ("low") and shooter ("high") positions, with 2 defenders stationed in top-side defensive positioning ("the wall"), in one or both ends of the floor. Make sure that each end has an even mix of both right and left-handed players. Variation #2 (7 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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Defense Drill #12C: 2 Vs. 2 Off-Ball

FULL TEAM (15 mins) 2v2 3v3
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Tactics Analysis:

Split Floor (O/D)
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Offense Drill #7B: Six Nations Shuffle (On-Ball Picks)

OFFENSE (10 mins) Variation #5 (5 mins): "Up & Down Picks." Similar to Bottom Diagram Balls start with one line of shooters, switching which line has balls halfway through the drill. The shooter passes down to the same-side crease then executes a down-pick, while the off-ball crease player simultaneously does an up-pick (east-west or north-south - shown in diagram), with players able to freelance after making the first pass (Variation #5A). Variation #5B (5 mins) Bottom Diagram The inverse variation of this would be starting with a swing pass from shooter to shooter, this time having an up-pick on-ball, with a simultaneous down-pick happening off-ball
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Pressure escape (strong side and weak side)

OFFENSE (5 mins)
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Defense Drill #16A: "Double" Teaming (Playing "Sides")

DEFENSE (5 mins) Variation #2 ( min): "10 Metres Back." Same as the above variation except one player starts with the ball and two other players are 30 feet (10 metres) back, prepared to double-team the ball carrier.
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Defense Drill #9B: Close The Gap & Recover To Help

DEFENSE (10 mins) 4 v 4 Shifting between Pressure Down and Helping Man-to-Man.
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Cardio Drill #2: Goody’s Queen’s Park Sprint

10 mins