Transition Drill #1B: Basic Out & Up (“Run It Deep”)
- Start with two lines in the corners, left’s and rights or mixed, in one end of the floor (facing up-floor), with one line having balls and the other being without.
- Balls should alternate which side of the floor they start on each time through the drill, with the line passing the balls always being the one opposite to the bench side ("away from the bench").
After the player who started the play receives the pass, the player on the far-side without a ball takes off running at a speed that will allow them to come into the play as a "trailer" in the far-end. (Draw Diagram).
The player with the ball "runs it deep" to the mid-boards in the far-end (far-side) and passes to the trailer; reacting back after passing as a good habit, and then exiting the drill alongside the boar habit.
Variation #3 (10 min): "Bench-Side Recovery." Similar to the above variations except after catching the pass on the bench-side the player cuts across centre-floor and runs the ball deep to the far-side, with the original passer becoming the hypothetical trailer coming "late" off the bench. Alternate with both lines doing a separate pattern, switching sides each time through the drill.
*Variation #4 (10 min): "Light Pressure." Same as the above variations except a coach, volunteer player, or the player who just passed applies "light" pressure on the player who runs it deep that is attempting to pass.
Variation #5 (10 min): "Scrambled." This variation could be applied to any of the above variations, whereby players must start on a different side of the floor each time through the drill, ultimately leaving an undetermined number of players on their wrong floor-side; having to "drift" in order to get off a quality shot.
*Variation #6 (10 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.
*Variation #7 (10 min): "No Drops/No Misses Game." For every ball that is dropped and/or misses the net during the drill players will have to sprint from one side-board (or end-board) to the other. For every goal that is scored, one sprint is removed from the total, with goalies having to run if the players deep their sprint total at or below zero.
*Most common error = Not running all the way to the half board (instead "stopping short" or "creeping" into the middle)