Weekly Challenge #2

1) Wall Ball Routine - See the Wall Ball Routine below. Complete the routine in its entirety 5 times on separate days. Time yourself each round and try to improve on the amount of time spent doing the routine.

2) Game Film - Watch the following game film for 30 minutes on one day during the week. Take notes: write down two players who play your position and list 3-5 skills, shots, dodges, moves, IQ situations, etc. you saw that you can and would like to work on at your next practice or training session.

Boys: McDonogh School (MD) vs Archbishop Spalding (MD) (4/1/23) - https://www.youtube.com/watch?v=siB1RKQuS0E (game starts at 12:42)

3) Cone Drills - 2 Cones, 5 Drills (2 cones). See the following video on YouTube for a demonstration of the 5 drills: https://www.youtube.com/watch?v=Ua-9iyOd9W0. These 5 drills will help you improve your footspeed and foot/eye coordination. Run through the drills 5 times each on 3 separate days.

4) Position Drills:

Offense: Behind-the-Back Pass/Shot. Although you don't throw them often, behind-the-back passes and shots are great to have in your arsenal. Watch the following video on YouTube of how to correctly do a behind-the-back pass/shot - https://www.youtube.com/watch?v=srzZErjp8O0. Watch this video 3-4 times. Practice behind-the-backs on 3 separate days for 15 minutes on each day.

Defense: Arrow-T Defensive Footwork. Watch the following video on YouTube of how to run through the Arrow-T defensive footwork drill: https://www.youtube.com/watch?v=jPMDD2VWXt4. You can run it by yourself or with someone. Watch this video 3-4 times. Run through the drill 10 times each on 3 separate days.

Goalies: Wall Ball Goalie Reaction Drill. Quick reaction speed is key to being a good goalie. Watch the following video on YouTube for explanation and demonstration: https://www.youtube.com/watch?v=hwPPNkdIUiQ. Practice the drill on 3 separate days for 20 minutes on each day.

Boys Faceoffs: Plunger Drill. This faceoff technique helps you practice popping the ball out in front. Watch the following video on YouTube for the explanation and demonstration of the drill - https://www.youtube.com/watch?v=T7poThH5jxk. Practice the drill on 3 separate days for 15 minutes on each day.

Stick Work: Passing & Shooting Fakes. Fakes, when passing or shooting, are a big part of being a deceptive player. Watch the following YouTube video for how to correctly hold your stick when faking and how to execute fakes when passing/shooting: https://www.youtube.com/watch?v=rCAS7SHNa1U. Practice fakes for 15 minutes on 3 separate days.

**Bonus Points**

Film yourself doing any or all of the above listed challenges and email videos to rockylacrossehc@gmail.com to be featured on our social media platforms. You may send individual videos or compilations.