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DRILLS

 

  WE FOLLOW THROUGH HARD IN ALL DRILLS!

 

STATIONARY

 

“AIR SHOOTING”

 

·        No Ball, set up in your stance, and “shoot” with no ball to create as much stick head speed as possible, do everything listed above regarding technique. The louder the “whoosh” noise you hear, the faster your stick gets through the target line, therefore creating velocity and training your body proper technique. Step hard at the target.

 

“5 YARD TIME AND ROOM”

·        Have dozen or more balls, and shoot directly at the goal as hard as you can, with great technique and velocity.

 

“10 YARD SLOT”

 

·        Stationary shots from the “SLOT” area of the field, coming overhand at high or low corners.  The “slot” is between 10 and 14 yards high of the goal, not dead center, but skewed to each side. It’s not a poor angle shot area, but not in the middle of the cage. Shoot hard as possible overhand and mix up your shots; high, low, bounce etc.

 

“HITCH AND GO”

·        From the slot, self toss the ball in the air to yourself, catch it, fake the shot with a “ hitch” (rolling your hands to show a shot), step around your defender ( 2-4 steps)  to the middle of the field and shoot stationary.

 

“DOUBLE GOAL SHOOTING “

 

·        Line up a goal 5-8 yards directly in front of each other. Shoot over the first goal to score on the second (rear) goal. If you can’t do this, your hands are not high enough away from your body while shooting. If you want to jump, jump off the left leg for right handed, and the right leg for left handed shots ( like a basketball lay-up).

 

 

 

 

 

 

“ON THE RUN- FULL SPEED”

 

·        All technique is the same, but what will determine how well and fast you shoot it on the run is how much “coil” you get in your torso when moving your feet. Rotate your shoulders so that you still see the goal, but your back is facing the cage when running. Uncoil your body as fast as possible while following through.

·        Never run east and west, dodge north south full speed at the goal and shoot full speed each time.

 

“CLIMB THE LADDER TECHNIQUE”

 

 

·        ALL TECHNIQUES ARE THE SAME AS ABOVE, BUT WHEN SPRINTING AT THE GOAL YOU PLANT ON YOUR LEFT FOOT (FOR RIGHTYS, THE RIGHT FOOT FOR LEFTY SHOTS) – RAISING YOUR HANDS UP AND AWAY, LIFTING YOUR RIGHT ( FOR RIGHTY, LEFT FOR LEFTY) KNEE UP TO YOUR CHEST AMND GETTING A MINI SKIP OR LEAP UP IN THE AIR AT YOUR TARGET, FOLLOWING THROUGH. IF YOU CANT VISUALIZE THIS, ITS SIMILAR TO THE MOTION OF A TENNIS SERVE.

 

“SPLIT DODGE”

 

·        Split ear to ear, accelerate and explode full speed into your dodge, go north/ south at the goal and shoot from a reasonable distance that mimics game style shots. Attack can do this from X and shoot turning the corner, middies should do so from up top / “Y”: ( 24 yards high).

·        REGARDLESS OF WHAT DODGE ( SPLIT/ ROLL, ETC.)  IS INCORPORATED, GO FULL SPEED AND SHOOT AS FAST AS YOU CAN WITH GOOD TECHNIQUE.

YOU CAN DO A MULTITUDE OF THINGS TO PRACTICE SHOOTING ON THE RUN, FOR EXAMPLE;

 

·        SPLIT DODGE

·        ROLL DODGE

·        SHAKE RIGHT TO RIGHT / LEFT TO LEFT

·        SPLIT AND  TURN CORNER ( ATTACK)

·        ROLL , SPRINT AND TURN CORNER ( ATTACK)

 

 

 

 

 

KEYS TO SUCCESS

 

PRACTICE SHOOTING ON THE RUN MORE THAN SHOOTING STATIONARY!

 

SHOOT WITH SOLID TECHNIQUE ALL THE TIME, BUILD A REPEATING TECHNIQUE THROUGH REPETITION.

 

COIL- EXTEND YOUR HANDS- SHIFT YOUR WEIGHT- STEP- FOLLOW THROUGH!

 

“TEAM SHOOTING DRILLS”

 

·        95% OF THE SHOOTING THAT WE DO IS A PART OF OUR OFFENSE.

·        If we are running 1-3-2 that week with the wing picking the crease, we utilize shooting drills that incorporate that movement.  Put in shooting drills that reflect how you play offense.

·        As a team we always do time & room, jump cuts (give&go) from wing and top.

 

“OTHER DRILLS”

 

·        Small side 3 v 2 shorts only( we put parameters down, have to hitch or fake before shots)

·        Box Shooting while teammates are getting warmed up

·        Weave Shooting Drill

OFFENSE SHOOTING                      
                           
                We will take shots from within the arc.    
     
 
 
 
        These are high quality shots.      
                We want layups not dunks.      
                Little whip in your stick not a ton.    
                Proper technique & form in your shooting  
                           
        11 YARDS       Get your hands free to take shots    
                Hitch & go to get shot off.      
                Hitches:          
  In tight: quick hands-quick release-hands/head fake-no bounce             1) Freeze defense        
  Outside:Accuracy-Deception-Velocity-Get goalie moving(shoot against G move)             2)Better angle to shoot      
  Do not be predictable in shooting-Mix up location/releases             3) Closer to the cage      
                           
Body Position: Coiled and rotated, as if you’re throwing a football or baseball. Your lead  (left) shoulder should point at the target along with your   
lead  (left) toe and left kneecap. Your chest is not squared up to the cage, but rather your “Three Eyes” point at the goal.          
“THREE EYES CONCEPT”: The three “eyes” that point at the goal when setting up to shoot are your;          
1) Near eye ( eye closest to the goal) 2)- near shoulder / lead shoulder ( shoulder closest to the goal)  3)- near knee ( knee closest to the goal)      
Stance: Feet Shoulder width apart or more, knees bent.                  
Weight: distributed into your rear / back leg, loading up to explode your weight into your front leg on your  follow through.      
Arms: Extended up and away from your body and the goal. Your chin should touch your lead shoulder, with your hands and elbows behind and higher than your ears.    
Grip: Fingers, not palms. You want to cradle the shaft in your fingers, not squeeze it in your palms. The majority of your grip on the shaft should be maintained in your fingers.   
Motion:  Overhand release. Step with your lead toe stepping at the center of the goal, the step should be between 10’ and 20’ inches long in a straight line at the center of the goal. 
Keep your hands as far away from your body as possible throughout the process, using ARM EXTENSION to help velocity. Follow through with your weight exploding into your   
front leg like a baseball pitcher, almost “ Falling into your follow through”. Do not remove your eyes from where you intend to shoot before you release the ball. See the target.  
Hands: coming over the top with as much velocity as possible. This is the concept of STICK HEAD SPEED ; the speed at which you get  your hands from the starting point 
( up and away) to the finished / follow-through point is crucial to how fast you will shoot it.              
Shoulders: progressing from coiled away from that goal, to rotating in unison (with your hands coming over the top) at the goal.  In the set up your left  
 ( if your shooting righty) shoulder blade should basically point at the goal, when your done the right shoulder blade should do so, this is a full body rotation at the target.  
Follow Through: Arms coming over the top, wrists snapping at the goal, weight shifting into your front leg, shoulders and torso       
finishing over your front leg, fully uncoiled, stick pointing at the target.