10U/12U PHASE I - CORE & BACK BRIDGE LOG ROLL 10U/12U PHASE I - CORE & BACK BRIDGE LOG ROLL. MOVEMENT Start on all fours in push-up position.

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1 0U/2U PHASE I - CORE & BACK BRIDGE LOG ROLL 0U/2U PHASE I - CORE & BACK BRIDGE LOG ROLL Start on all fours in push-up position. Rotate hip up towards ceiling lifting left hand and left foot off floor. Stop with hips as high a possible contracting glutes. Roll into the crab position. Rotate hip back towards floor lifting right hand and right leg off the floor. Repeat for 5 rolls one direction and then switch directions. No bums and no knees can touch the floor

2 0U/2U PHASE I - PUCK HANDLING FIGURE 8s 0U/2U PHASE I - PUCK HANDLING FIGURE 8s FOCUS Wrist action and cupped blade. SETUP Use hockey ball to perform drill. Place 2 cones 3-4 feet apart from each other. Stand 2 feet in front of cones positioned in the middle. TECHNIQUE Feet are shoulder width apart. Head and chest up. Hands are closer together within a standard range. Tight grip with top hand. Loose grip with bottom hand. Move the ball wide with the backhand side of the blade. Catch the ball with the cupped backhand of the blade and push it forward around the cones before bringing the ball across the body. Continue to handle the ball in a Figure 8 pattern in front of the body. Top hand controls the movement of the ball. Have players change Figure 8 direction halfway through station. Execute for 30 seconds, rest for 30 seconds. Repeat. Perform Figure 8s while using PVC piping with bottom hand.

3 0U/2U PHASE I - RUNNING & JUMPING JUMP SPRINTS 0U/2U PHASE I - RUNNING & JUMPING JUMP SPRINTS SETUP 2 cones are 2 feet apart. 3 players per 2 cones line up in front of the cones. 2 foot jump over both cones, landing softly. Sprint 0 yards. Jog back to line slowly. Repeat. Jump over cone using one leg. Use the same leg for both jumps. Switch legs and repeat. Create 2-3 lines and make this a race.

4 0U/2U PHASE I - AGILITY & BALANCE LADDER: 2 IN 2 OUT 0U/2U PHASE I - AGILITY & BALANCE LADDER: 2 IN 2 OUT Stand and face the ladder at one end. Attempt to minimize vertical movement. Jump into the first square with both feet. Upon landing, quickly jump and straddle the next square up the ladder. Perform this pattern until the end of the ladder is reached. Player tries to avoid stepping on a ladder rung (land mind). Jog back to line. Repeat. Have players attempt this pattern backwards. HOW TO MAKE AN AGILITY LADDER Ladders can either be purchased or homemade. Determine the length of the side rails using a measuring tape. Draw out the first side rail to the desired dimension using chalk, paint or tape. Place the second side rail that is equal in length parallel to first with 20 inches between them. Every 8 inches, use the chalk, paint, or blue painter s tape to draw out the rungs between the two side rails.

5 0U/2U PHASE I - PASSING, RECEIVING & SHOOTING MONKEY IN THE MIDDLE 0U/2U PHASE I - PASSING, RECEIVING & SHOOTING MONKEY IN THE MIDDLE SETUP Players form a circle with one player in the middle. The player in the middle (monkey) attempts to intercept passes made between the outside players. If the monkey steals the ball they move to the outside and new player becomes the monkey. 5-6 players works best. Make players move feet, position hands correctly and make good passes by receiving only on forehand or backhand. If they catch the ball on the wrong side of the stick they become the monkey. PASSING TECHNIQUE Begin with ball behind the back foot on the heel of the blade. Sweep the ball toward partner, using the push/pull action with the hands and a low follow through pointing stick at target. Transfer weight from back leg to front leg as the ball is swept. RECEIVING TECHNIQUE Cup the ball and pull the ball across the front of the body on the forehand. Keep arms free away from the body, rotate upper body. Receiver presents a full target with the stick blade. Reduce grip tension in the bottom hand to cushion the ball with a short catch using the hands and wrist. Backhand-use same technique. Add agility-touch one knee, 360 spin before ball is passed.

6 0U/2U PHASE I - UPPER & LOWER BODY MONSTER WALK 0U/2U PHASE I - UPPER & LOWER BODY MONSTER WALK Mimic a Monster Walk (forward lunge) with claws up in air above your head, eyes up looking ahead, wide strides. Monster Walk lunge from cone to cone (0 yards). REACTIVE Coach gives commands to make exercise reactive: Red Light: Stop. Green Light: Walk. Yellow Light: Walk slow. Pink Light: Hop like a bunny. Purple Light: Best dance moves. 2 TECHNIQUE Stand with feet shoulder width apart. Step forward, with the heel landing first. Knee should be at 90 degrees. Long strides so knee does not go past toes. Return to standing position driving up with front leg. Alternate legs. 2