Ran a practice for Pip Pip Cheerio yesterday. Thought I'd put the practice notes up here in case it helps anyone.
Just to reiterate: I'm not a coach. I don't really 'do' drills and what not. So if you have a lot of questions, I'd suggest joining BKi and asking Grayson. That's the kind of stuff he does.
2 laps around the field
5-10 Min of stretching
Shuttle Run across the field & back - 1/3rd toe jogging (heels never touch the ground), 1/3rd knee high and 1/3rd butt kickers (heel hits your ass), on way back across field, side shuttle (about 25 seconds in) to the 50 and then sprint the rest of the way.
Plyometric Warm Up (8-15 Min). The goal here is to get a body warm up, get your sweating a bit, breathing a bit heavy. You’re going to have to be able to play through that in a match, so might as well practice that way. We are stealing someone else’s exercise (Taylor Cormier) called the Hop Pivot Relay: Two teams, running a relay race against each other. First you hop to the 50 on your left leg, then to the far starting box on your right leg, turn around and hop back to the 40 on both legs (I guess that’s not really hopping, but…), then you do low lunges to the 50 and sprint back to where you started, tagging the next guy in line.
Individual Skill Drills
“Elastic” Snap Shooting: one shot at a time, snapping back behind cover after each shot, either against a target or one-on-one competition (with limited bunker use). Works on first shot accuracy. Fill your pack, snap your pack. If time allows, do this twice (sandwiched around other drills)
Snap-and-Go: Two players in mirrored bunkers (let’s say they are each in the bunker that leads to the snake). They snap with each other until one can put the other in and bump cleanly into the snake. That player wins.
Snake Elevation: Specialized snap shooting where a dorito player snaps across field at a target above the snake (simulating the snake player popping the top). This is specifically first shot accuracy at the snake. I like to do this as a dorito side, one-on-one battle with occasional looks inside at the snake target.
Containment: 2 on 1: player 1 contains player A while player 2 tries to make a specific bunker
Run & Gun: Start in start box. Spin and shoot a target just before the corner/dorito1/snake1 or the widest bunker. When you have hit the target by spinning, run to an insert bunker, wrap on the back center and contain it by bursting with around 10 balls. Start slow and hit your targets and build up speed.
Breakouts: One player runs to dorito/snake corner (can add a target to shoot at while running) while opposite player starts at 3 and guns for him. Can add another player (in runners’ starting box) to edge the gunner.
Bowling Alleys: Snake/Dorito Side: 2-on-1, 2-on-2, 2-on-3
Closing Drills: 2-on-1, 3-on-2, 5-on-3…
30-Second Points: Uh… duh.
3-on-3 Tourney: End the day with something fun and the winner doesn’t have to help with cleanup (or something)