Warm Up

    • Frankensteins
    • 25 High Knees
    • 25 Buttkicks
    • Spidermans
    • High Jump, Long Jump
    • Ice Skater Stick and Holds
    • Defense shuffle there and back

individual

10 min.

focus on hips below ball

  • "Hold your finish"
    "Keep Platform Behind the Ball"

    This drill will work on keeping your hips open to the court while moving forward, backward, and laterally and also keeping your hips and platform below the ball upon contact. As you go to make a movement, keep your chest to the ground and weight on the balls of your feet. You should be in a low athletic position for the duration of the rep. Tossers, your goal is to toss the in line with the passer, but you will need to toss while they are in route to their position to pass.

    •  tossing style
10 min.

we are working through clockwise and counterclockwise with an emphasis on above antenna passing

  • "High Middle of the Court"
    "The Ball Knows Angles"
    "Watch Player Contact"

    This one can be complicated to introduce, stat with a single side and build from there.

    •  Clockwise
    •  Counter Clockwise

teamwork

10 min.

  • "High Middle of the Court"
    "Keep Platform Behind the Ball"
    "Talk to your Teammates"

    The best way to introduce this drill is by placing three even lines at the endline and having the three first players in line demonstrate. The theme of this drill is managing chaos.

    •  Cooperative
    •  Brazil Queens
10 min.

CHALLENGE

min.

location

10 min.

focusing on points for good defense

  • "Keep Platform Behind the Ball"
    "Talk to your Teammates"
    "The Ball Knows Angles"
    "Watch Player Contact"

    Coaches should always introduce the drill by calling it by the name we use at Delta, describing the intent of the drill, use the coaching cues as key points of focus, and providing a demonstration of the drill with the athletes.

    •  3 Teams | One scoring points, two alternating for time
    •  4 teams | Two teams per side, the winning team stays, other side changes