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"True sacrifice is what you give up for the sake of others, without any expectation of recognition or reward." — Daisaku Ikeda

TOTAL ESTIMATED TIME:

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Warm-Up Drill #2A: Line Shuttles (Straight & Traffic)

*Variation #3 (5 min): "Traffic Shuttle." Another variation would be to start in a "t" formation (4 lines all facing the middle), with players still passing to the line across from them, but now having to navigate their pass (and footwork) through the traffic in the middle. They also have to navigate through the middle themselves after they pass, having to run through the traffic to the opposite line. Consider making a rule that if one player hits another player with a ball that they have to run a lap before jumping back into the shuttle.
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Warm-Up Drill #13: 1 Pick, 2 Shots

Variation #2 (5 min): "Off-Ball Down-Pick." Bottom Diagram The same drill sequence can be done using a down-pick, with the shooter picking for the crease player who comes around the pick and up into the "soft spot" receiving a pass from the off-ball crease player for a shot (Shot #2); the picker rolls to the net, receiving a pass from the off-ball shooter for a shot (Shot #1).
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Fundamental Skills Analysis

Dynamic Warm-up
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5 pass 2-on-1

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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Transition Drill #11A: Continuous 2-On-1 (With A Chaser)

Full Team (Game to 7) Players should be divided equally on both benches. Begin with 2 players at centre (ideally on their proper floor sides), with one player in the defensive zone ready to fall back and play defense against a 2-on-1 fast-break opportunity. Play starts once an offensive player runs past the bench-door, at which point a chaser comes off and tries to bring the 2-on-1 back to even strength. If the chaser is successful, play is allowed to continue 2-on-2 until the coach blows the whistle (5 seconds max). Once a shot is taken or there is a turnover, either the player who was on defense or the chaser picks up the loose ball, otherwise receives a pass from a coach (or goalie) and they both run the length of the floor on a 2-on-1 in the other direction (1 defender comes off of the opposite bench early; then the chaser). All players should run hard to the bench. Play resumes continually in this manner for an allotted amount of time, or sometimes until one team scores a certain amount of goals against the other.
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Tactics Analysis:

Split Floor (O/D)
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Force (Pressure) Down Defense

OFFENSE (5 mins) Discussion 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

OFFENSE Variation #4 (5 min): "Funnel Down." Same as the above variations except the defender pressures the offensive players top shoulder, forcing them to face dodge underneath and eventually curl out and swing the ball. The defender should do their best not to get beat clean underneath, and the offensive player should keep the defender honest and try to beat them top-side the odd time. However, this drill is mostly about defensive positioning/angles/footwork ("controlled pressure"), as opposed to offensive players competing for top-side positioning.
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Defense Drill #9C: J-Hook Pressure

OFFENSE (12 mins) Variation #1 (5 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. There can be two separate lines of offensive and defensive players entering the drill from up near the rag line, alternating from side to side each time through the drill. Otherwise players can first play offense; the other side takes their turn; they play defense, then exit the drill. Variation #2 (7 min): "Pick & Pop." Same set up as the above variation except a second offensive and defensive player is added at both crease positions (initially marked by a pylon). As the high defender begins to force the ball carrier underneath, the crease player clears out of the crease and "pops" up into the shooter position. The low defender must hold their position until the ball carrier runs to a bad angle, at which point the ball carrier throws a flip pass to the player up in the shooter position, and the low defender attempts to close the gap without giving up a shot. To start the drill offensive players only have this "one opportunity" to get off a shot (Variation #2A), whereas the pylons can later be removed and offensive players are allowed to continue "re-picking" and playing offense for up to 10 seconds (Variation #2B).
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Defense Drill #9D: Contained Pursuit

OFFENSE (5 mins) Variation #1 (5 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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Pressure Down D – Help + Recovery

Pressure D If our On-ball pressure is broken (picked off and ball-carrier gets back over the top OR flip pass), and the low defender is unable to recover high in time, we will use our help defender to recover. The help defender ("hot" defender) slide to the ball carrier, and the low defender will recover to the off-ball high position. Becoming the new "hot" defender, assuming the ball is not swung. In the case the ball is swung, this defender will begin to J-hook after approaching, and commence the pressure on the other side. Keys: Low defender must start to recover high, and recognize if the help is coming. Pressure cannot resume until the new low defender (defender who was previously pressuring) is in position. 1. Position 2. Pressure 3. Pursuit
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Warm-Up Drill #4B: Defensive Zone "Star" Passing

DEFENSE (5 mins) Top Diagram -Every third drop is 3 boards-to-boards sprints (5 min timer, pause while running) Variation #1 (5 min): "Around The Perimeter." Players with and without the ball, start with a short run in either a clockwise or counter-clockwise direction. They need to be careful about the timing and slow things down or speed things up, in order to keep the 2 balls diagonally opposite from each other as much as possible. They also need to make sure not to get too far ahead of the play, leaving their line too early before the ball is passed. After passing, players follow their pass and join the line of the player they just passed to, ultimately moving all around the defensive zone.
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Defense Drill #16B: Open-Floor Double-Teaming ("Angling")

DEFENSE (7 mins) A single player starts 2 metres inside of the rag-line, with 2 “chasers” stationed 2 metres outside of the rag line. All other players should be lined up against the boards at centre-floor or on the bench. A loose ball is then dumped into the defensive zone by the coach. The object of the drill then becomes for the single defender to get the loose ball and clear the zone, with 2 offensive players trying to double-team them. If the offenders get the ball they can then try and score, otherwise the drill is over if the zone is successfully cleared by the defender (who can also try to pass back to the coach for a further challenge). To execute a proper double-team against the boards, offenders should communicate whether they will shut off the “top-side” or “board-side,” while angling the defender towards the boards. Checkers must stay tight and work together, eventually pinning the ball carrier against the boards forcing a turnover. Players should sprint on and off the floor in groups of 3, creating better flow for the drill.
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Loose Ball Drill #7A: Defensive Zone Loose Ball (Long Pass)

DEFENSE (5 mins) Similar to Diagram (Dynamic Shot Blocking, D-zone LB variation)
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Loose Ball Drill #5A: "Broken Play" Loose Balls (Down Low)

DEFENSE (7 mins) Similar to Top Diagram *Variation #3 (7 min): "Screen Shots." Same as the variations above except after shooting the player (Variation #3A) or players (Variation #3B) stand in front of the net acting as a screen for the next player/players in line, who get(s) the loose ball and shoot around them (or potentially pass if it's Variation #2).
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Defense Drill #15A: 5 Vs. 5 - Sorting ("Short Change")

5v5 (mix in O players on D)
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Tactics Analysis:

Split Floor (O/D)
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Offense Drill #5C: Alberta Off-Ball Pick ("Shoot" & "Roll")

OFFENSE (10 mins) 5 mins each variation
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Alberta On-Ball

OFFENSE (5 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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6-On-5 Play #4A (“Circle The Net - Soft Spots”) & Play #4B (“Circle The Net - Scissors”)

OFFENSE (Bottom Diagram) 4B. Circle The Net - "Scissors" The point player passes to the weak-side shooter, cuts the middle and circles the net. The weak-side shooter acts like a threat and then passes to the same-side crease player, which allows time for the point player to run around the net. The crease player also acts like a threat and carries the ball up to the mid board soft spot, triggering the strong-side shooter to seal the high defender and the middle player to down-pick at the off-ball crease. The ball carrier tries to time a pass to the point player when they get to GLE (Option #1), otherwise passing to the off-ball crease player coming overtop of the down-pick (Option #2), or the roller who set the pick (Option #3).
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Power/Short

-Drag package (Tuesday/Wednesday/Dragon) -Carr (Bissett) -Tornado
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Defense Drill #8: "Trail Check" Drill

DEFENSE (10 mins) Variation #1 (5 min): "On-Ball Trail." Each time the coach blows the whistle it alternates which sides turn it is, otherwise rotating clockwise or counter-clockwise. Players on defense try to not allow the player on offense to get a quality shot. If the player on defense somehow recovers into defensive position, coaches should let the players play 1 vs. 1 for no more than 5 seconds maximum before blowing the whistle for the other side to take their turn. Variation #2 (5 min): "Off-Ball Trail." Same as the above variations except there is now a line of passers at the crease position, feeding passes to players cutting to the net from the off-ball shooter position. The cutter then becomes the defender after the other side takes their turn (Variation #2A), or the cutter can run over to the opposite handed line of cutters and play defense (Variation #2B), eventually joining the line of "passers" at the crease position After a player plays offense, they then move into the defensive position the next time around, either on the same-side (Variation #1A) or the opposite-side (Variation #1B). Have players switch starting positions (crease to shooter and vice-versa) halfway through the drill.
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Defense Drill #13B: Off-Ball "Help" (Dynamic)

DEFENSE (7 mins) Switch between Helping Man-to-Man and Pressure Down
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Rotating Box "Jump The Point"

DEFENSE A rotating ("jump") box is a set-play for the defense, which allows them to apply aggressive pressure against a power-play, using a series of slides executed on a “go” call. It can technically be utilized on any pass around the horn, and is very much a timing play; generally communicated on the bench prior to the start of the penalty-kill situation. For the "jump the point" version, the first "slide" (Rotation #1) happens after the high defenders anticipate a pass from the opposite-handed shooter to the point player. When this happens, the off-ball high defender pressures ("jumps") the point (arriving at the same time the ball arrives), and the on-ball high defender "jumps" the passer; the ball-side low defender also needs to lock-off ("jump") their check. This leaves the point player with only one option, which is a tough “behind the back,” or “cross-body” pass to the same-handed shooter. If successful, the off-ball low defender needs to slide up to this shooter, and all other players need to rotate in the opposite direction of the ball, in order to get back into a box as fast as possible (Rotation #2).
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"Rotating Diamond" (Rotations #1 & #2)

DEFENSE
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"Rotating Diamond" (Rotations #3 & #4)

DEFENSE
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Defense Drill #15A: 5 Vs. 5 - Sorting ("Short Change")

5v5 w/ press on breakout (press up from back) -5v5 (Stall, 2-off) -5v4 (Drag Package, Carr, Tornado) -6v5 (Circle the Net, Panic)
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Warm-Up Drill #7A: 3 Player Shuttles

-Inside/Outside x2 each
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Warm-Up Drill #8: CP's "Circling" Warm-Up

One ball Two balls