WARM-UP
The Set-up: Create a 12×12 diamond and place a single disc in the middle. Have 3 to 4 players in each line facing the central disc. Place 4 goals (any size) a few yards beyond each line of players.
The Exercise: The first two red players jog into the middle and step left, cut right and accelerate to the opposite line. The first two white players should move into the area once the red players have cleared.
Note: Be sure to change directions (step right, cut left)
Focus: Explosive Cut, Drop the shoulder & Acceleration away
Variation: Extended pause on the cut
DRIBBLING PHASE
The Set-up: The same, but now all players have a ball.
The Exercise: The first two white players dribble into the middle and step left, cut right, accelerate and shoot the ball into the net before joining the opposite line. The first two red players should move into the area once the white players have cleared the middle disc.
Focus: Explosive Cut & Change of pace (acceleration) & Accurate finish
TURNING PHASE
The Exercise: The first two white players dribble into the middle and step left, cut right, accelerate away before reversing directions (quick turn) and accelerating back to their own goal and shooting the ball into the net before joining their original line. The first two red players should move into the area once the white players have cleared the middle disc for the second time.
Focus: Explosive Cut, Change of pace, “Taking a look”, Turning, and Accurate finish.
COMBINATION PHASE
The Exercise: The first two red players dribble into the middle and step left, cut right, accelerate away before reversing directions and passing to and moving to support the first player in their own line (the first player in line should step away from their own ball and “make themselves available” to their teammate). The ball should be dropped back to the original dribbler who finishes into the net as quickly as possible before joining their original line. The first two white players should move into the area once the red players have combined.
Focus: Explosive Cut, Change of pace, “Taking a look”, Turning, Combination Play and Accurate finish.
