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totLax - U7 Plan 3 - Wizards & Warriors

Equipment Needed: 3x3 Nets, Helmets & Gloves, Sticks, Lacrosse Balls, Portable Speaker, Duct Tape, Pylons, Whistle, Wooden Talking Stick, (Optional = Wizard/Witch/Warrior Costumes)

*Note - 3x3 Nets With An 8-Foot Crease Are Recommended - Goalies Are Optional

Recommended Video (for kids to watch prior to practice):  "How Glooskap Found Summer"

Recommended Book (for kids to read prior to practice): "The Thundermaker"

See:  Apple Music Playlist for associated audio clips

**DJ - remember to run an audio test for speaker settings and how far away from the speaker you can be on bluetooth

Reminders:
- Coach Roles: 2 Drill Leaders (Alternating Each Drill), 2 Drill Helpers (Organizing The Kids), 1 DJ (Controlling Audio), 1+ Designated "Kid Managers" For Any Difficult Kids
- Words of Wisdom: Re-direct - change activities, talk to them, don’t say no, exercise patience, don’t talk too much, the less instructions the better
- 1 Coach Whistle = everyone stop what they are doing
- 2 Coach Whistles = run in and have a seat (coaches take a knee)
- Consider: Inviting all or some of the parents onto the floor to help out, especially if their kid needs extra attention. Also consider making it mandatory for at least one parent to be present
- Advice:  Make it your own. Re-name drills to suit your own version of the story. Anything goes.
- 4 phases of a movement: preparation (1), force production (2), critical instant (3), follow through (4)

- Dynamic Stretching Link
- Loose Ball Skills Analysis Link
- Cradling Skills Analysis Link
- Shooting Skills Analysis Link
- Static Stretching Link

5 Senses:
- Touch - Wooden Lacrosse Stick, India Rubber Balls, Hand Drum
- Taste - Deer Meat Stew, Rabbit Stew, Moose Burgers
- Smell - Sweet Grass (Smudge), Lacrosse Equipment, Arena
- Sight - First Nation Representation (Guests, Traditional Clothes, Arts & Crafts, etc.), Witch/Wizard Themed Costumes + Mi'kmaq Story Books
- Hearing - See Drill Audio Clips For Each Drill (Kids Can Also Be Encouraged To Make Warrior/Magic Sounds)

TOTAL ESTIMATED TIME:

MINS

Huddle

DRILL #
MINS
- Sit in the "Listening Circle" at centre floor - utilize the talking stick

Preamble:
- "It's not the wand it's the wizard" (lacrosse player reference)
- Today the Legendary Wizard will be training to go to battle against the Immortal Warrior...
Cradling Drill #3B: “Open Floor” Cradling & Checking

DRILL #
MINS
Storyline: Preparing For Battle (Defense)
Playlist: "Black Rain" audio clips (5)

Variation #1A (2 min): "Defender Footwork Only" (No Ball Carrier)
*left-side of diagram*
- Demo (30 sec): "Defensive Footwork" (Side-Shuffle & Drop-Step)
- Divide the floor in half with an imaginary line lengthwise (or HIGHLY RECOMMENDED widthwise - not shown in diagram) and have players line up behind the goal-line, in opposite corners, in opposite ends of the floor.
- One player after another practices "tracking" backward, all the way down the floor (no ball carrier) at a cadence of 2 drop steps one way; 2 drop steps the other.
- The next players don’t go until the first group is halfway complete.
- Most common error = not getting low while the defender is tracking backward and not keeping their stick up

Variation #2A (4 min): "Footwork + Ball Carrier"
*right-side of diagram*
- Re-Hash (1 min): "Ball Protection"
- Divide the floor in half with an imaginary line lengthwise (or widthwise) and have players in opposite corners of the floor.
- The coach sends two players at a time, starting with one player on defense a few steps ahead of, and facing, the offensive player.
- The offensive player starts with the ball and zig-zags up the floor cradling at 50 percent running speed, while the defender shadows their movements defensively, using good footwork and staying balanced. Work up to 90 percent speed.
- The next players don’t go until the first group is halfway to the restraining line.
- The player on defense should be practicing back-pedaling, drop-stepping, side-shuffling, tracking, looking their “check” in the chest, staying low on the balls of their feet.
- When the ball carrier approaches the prime scoring area, the defender should get out of the way and let them take a shot on net (consider marking the recommended distance with a pylon).
- Most common error = not getting low while the defender is tracking backward
Warm Up

DRILL #
MINS
Storyline: "Warriors Warm Up"
Playlist: "Medieval Battle Camp," "Military-Battle," "Group of Soldiers" & "Medieval Battle" Audio Clips

- Introduce "dynamic stretching" (See Dynamic Stretching Link)
- Example dynamic movements: rowing, sword fight, spearing, bow and arrow, dropped arrows, hunting - spying & hearing (neck movements)
- Line hops: forward & backward (add high knees), sideways (add high knees), one foot in front + 1 behind (alternate), etc.
Defense Drill #3A: On-Ball Shadowing ("Closed Stance")

DRILL #
MINS
Storyline: "Shadowing Your Opponent" (Defensive Preparation)
- "Shadow of the Bat" (Batman reference)
Playlist: "Bat" (4) audio clips (2x consecutively)

Variation #1B: "Top-Shoulder Landmarking"
- Demo (30 sec): "Top-Shoulder Landmarking," "Closed Stance"
- Arrange two parallel pylons at the crease and shooter positions, in one or both ends of the floor depending on numbers. One offensive player should start outside of, but between the pylons (with a ball), with one defender stationed between pylons ready to shadow the movements of the offender, while maintaining top-side positioning.
- On the coaches first whistle, the player on defense, does their best to "stay in line with the offensive players top-side shoulder." The offensive player does their best to get the defender off-balance using various footwork patterns, while also staying between the pylons.
- After approximately 5 seconds of "shadowing," the coach blows a 2nd whistle to signal that offensive players are now allowed to take it to the net one-on-one (with the opposite side starting their 5 seconds of shadowing).
- Alternate between sides, with one side "shadowing" on the first whistle and the other side starting on the second whistle. In effect, offensive players in the drill will have roughly 5 seconds to try to get a shot off (10 seconds total time in the drill), before exiting (on the coaches whistle).
- After playing offense, players are then next up on defense (after the other side takes their turn), and then exit the drill.
- Most common error = over-checking on a move underneath and opening up the top-side for the offender
Defense Drill #5A: Rollies Partner "Box Out" Drill

DRILL #
MINS
Storyline: "Protect The Crown Jewels" (Defensive Preparation)
Playlist: "Punch" (5x) & "Fencing - Short Match" audio clips (10x consecutively)

Variation #2/#3: "1 Vs. 1" (Box-Out/Back-To-Back)
- Demo (30 sec): "Boxing Out"
& "Footwork" (Hips In Front Of Opponent)
- Start with players in pairs, spread out in one or both ends of the floor, with a ball on the ground.
- The drill starts with one defensive player standing over top of the ball (back to the opponent), the other player trying to pick up the loose ball while the defender "boxes out" (Variation #2 - as shown in diagram - 2 min).
- The drill is finished when the coach blows their whistle (10-20 seconds).
- The player who was on offense then goes to defense; the original defender switches roles to offender.
- If the offensive player is able to pick up the ball at any time, this pairing should just start over until the coach blows their whistle signalling to change positions.
- Advance to players starting back to back, with a ball placed between the two players feet (Variation #3 - not shown in diagram - 3 min). Both players battle to scoop up the loose ball, utilizing the above mentioned techniques.
- Players compete to see who can obtain the most loose balls in the given amount of time (with 10-20 second breaks in between battles).
- Coaches can award loose ball victories at their discretion for minor interference (automatic loss) and penalties (automatic loss + subtract a win).
Stickwork Drill #1: Shooting Against The Boards

DRILL #
MINS
Storyline: "Sharpening Your Tools" (Offensive Preparation)
Playlist: "Fencing - Two People" audio clips (4)

Variation #5: "Set-Shooting" (Overhand)
- Demo (30 sec): "Set-Shooting" (Time & Space)
- Spread players out as evenly as possible across the floor space, starting 15 metres away from the boards (or a wall)
- Progressively try shooting the ball at “the wall” with more power.
- Ideally players start perpendicular to the boards, take a "crow hop," rotate hips/shoulders/trunk and snap wrists.
- Most common error = not using proper overhand technique
Games Drill #11: Shooting Relay Races

DRILL #
MINS
Storyline: "Test Your Blade" (Offensive Preparation)
Playlist: "Sword Fight" audio clips (3x)

Variation #1: "Without Goalies" (Game To 10)
- Start with a large amount of balls on the ground inside of the face-off circle, with a pylon stationed in "the middle" (8-10 metres back from the net).
- Arrange players evenly, in one or both ends of the floor depending on numbers. Preferably, they are stationed on their proper floor sides (lefts & rights), in both corners, behind goal-line-extended (GLE).
- Other players set to go in this drill should be against the boards, tucked tightly in the corner to avoid getting hit by balls.
- On the whistle the first player in each line needs to run to centre-floor, pick up a loose ball, and run back toward the goal in the end they started from.
- Players must take an overhand "set-shot" before the pylon for it to count, playing a game to 10 where players get one shot and no attempts at rebounds ("hitting the post" counts for 2).
Stickwork Drill #3: Catching On-The-Run

DRILL #
MINS
Storyline: "Counter Attacking" (Offensive Preparation)
Playlist: "Bagpipes" & "1820" (1x each), "Marching Soldiers" & "Medieval Battle" & "Arrow Battle" audio clips (2x Consecutively)

Variation #1B: "Dynamic Catching"
- Coaches divide the floor in half lengthwise with pylons; two lines starting in opposite corners (opposite ends).
- Coaches stand against the boards at centre-floor and as the first player in both lines run forward, they flip the ball up in the air for the player to catch while running (for a successful rep).
- Switch which corners the players are starting from halfway through the drill (i.e. after players have 5 reps complete). This forces players to catch half of the balls with their stick to the middle of the floor versus on the board-side.
Cardio Drill #7: Linds' Compete Drill

DRILL #
MINS
Storyline: "Sparring" (Offensive & Defensive Preparation)
Playlist: "Sword," "Staff," "Baton" & "Strangle" audio clips

Variation #1: "Full-Floor 1 Vs. 1" (Defensive Head-Start)
- Arrange players evenly into two lines designated as offense and defense, within an imaginary lengthwise half of the floor marked off with pylons, and players lined up near the goal-line, in opposite corners, in opposite ends.
- Players should alternate between the defensive line and the offensive line each time through the drill.
- Start with the defensive line having a slight head start (1-2 metres) over the offensive line.
- The first player in the offensive line starts with a ball and runs the length of the floor trying to get the defender off balance and run past them.
- The defensive player attempts to contain the offender in the open floor and tries to force them to take a bad shot.
- Coaches should keep a close eye on the players, watching that the intensity of the players does not drop off significantly, at which point the drill should be terminated (or greater rest periods allowed).
- Water Break = 1 min
Games Drill #19: Small-Sided Games (1 Vs.1)

DRILL #
MINS
Storyline (1 min): "Wizard vs. Warrior"
Playlist: Audio Clips From Drill #7 & #8 According To What's Happening In The Game

Variation #1: "1 Vs. 1"
- Arrange two teams equally on both sides of the restraining line, BOTH ENDS OF THE FLOOR depending on numbers; with players facing into the defensive zone.
- On one side of the restraining line is “Team Warriors” and on the opposite side is “Team Wizards.”
- Move the nets against the side-boards, halfway between the goal-line and restraining-line.
- The first 3 players in line on each team enter the drill, starting with a face-off or loose ball. If it's a loose ball, have players enter from the defensive side, closest to the goalie.
- Shift length can be timed intervals (1 or 2 minutes), players can change when a goal is scored or at the coaches discretion.
- If at any point during the games the ball is near the restraining line, the players not in the drill should be encouraged to "bat the ball" back into play, helping establish good "flow" in the drill.
- Players shoot the ball into the empty net for a goal.
- Before the game starts have the players point to what net they need to score on.
Cool Down

DRILL #
MINS
- Circle at centre floor
- Static Stretches (Legs) - if there's time

Moral of the story:
- "There are no winners in a fight. You are best to avoid a fight as best as possible."
- "The pen is mightier than the sword"

- Pass around the "talking stick" for kids to say what they liked most about today's lesson
- Start the fire with their sticks (Playlist = "Forest Fire" audio clip)
- Snacks: Moose Burgers
- Homework: 50 Set-Shots Against A Brick Wall (Use A Chalked On 3 Feet x 3 Feet Net)