12U girls practice

 4:30pm - 200 Reverse IM (2 laps free, 2 laps breast, 2 laps back, 2 laps fly)

4:40pm - 8x 50’s free 0n 1:30

On your whistle
4:55pm
4x25 Head up free
4x25 freestyle kick w/sculling hands, head up
4x25 3 strokes stop and go (start with a hard breaststroke kick)
4x25 lunges (fingers wide and fingers firm, lunge at a 45 degree angle)
4x25 3 strokes head up, 3 strokes head down, lots of kick

5:08pm
Legs (lots of jumps, to all directions)

5:20pm
Passing (groups of 3 or 4)
Set up a triangle of a square

Clock wise 50 passes
Counter Clock wise 50 passes
Clockwise Right Back 50 passes
Clockwise 3 fakes 50 passes(elevate after each fake)

5:47pm Passing under pressure
Group of 3 (2 players face each other and one person with the ball, pass to the players feat.  Protect the ball for 3 seconds and then pass back to the passer, then reset and do the same thing with the other player) then rotate

6:05pm - Shooting
2 lines at 6Meters (passer 3 fakes, and pass/Shooter catch and shoot, no fake)

6:15pm add a shot blocker
2 lines shooter can fake and move laterally

6:30pm Clean up

14u boys/girls practice

 Stretch

FROG SIT
RUN
Wall Sits
Crunches
Pushups


Warm-up

444

4x25’s Progression
4 laps legs

Sprint SET
10X50’s .45
10-10 stroke sprints back to the wall
10 - reverse scull to shot block, knock down sprint back (use cones)

LEGS

Egg beater battles with partner.
20 seconds each (5x through)

Front to front

Back to back

Back to chest
Push Down
10 Jumps as high as you can

PASSING
Passing progression
Clockwise 

Counter Clockwise
RB
Hot Spot
3 Fakes
Clockwise w/release
4-3 keep away

Shooting
2 Lines pass wet and scoop to shooting hand

Shooters at 1,2,4,5

Shot blockers in front of them

4 passes to 1 shot

5 passes to 2 shot

1 passes to 4 shot

2 passes to 5 shot

Each shooter goes twice

Shooters rotate counter clockwise

Shot blockers rotate clockwise

6 on 5
154641
645152
65656563
1456543
1456542

Scrimmage

14u boys/girls practice

Warmup
444
10x100 1:30/1:20
2x25s of each w/ball
Head up, flutter kick w/scull, stop & go, forward lunges, sprints
Find space quick twitch swim on my whistle/direction, with ball

leg w/ball passing to your hands 

Fakes (stationary, then slides)


Passing 100 of each

Monkey in the middle passing

Passing under pressure, force weak side turn and defense counter pivot
Shooting warm up

Pick up and shoot off the water. With a passer. Shooter takes a stroke to the ball and picks up underneath
3 shooters 2 defenders in the gap
1 on 1 drive. Set is on the post, starts with the ball, Defender plays lane and must counter pivot and force over pass.
2 down w/post up
4 down with post up
1 in
5 in


1/2 Court work on defensive lanes and crashing

Add 2 drill
6 on 5 -1/2 court

Scrimmage

14U boys/girls practice

Dryland
Stretch
RUN
Wall Sits
Crunches
Pushups
Frog Sit

Warm-up 444 4x25’s Progression
4 laps legs



10X50’s .45

10x 25s on 20


10-10 stroke sprints back to the wall
10 - reverse scull to shot block, knock down sprint back (use cones)
Egg beater battles with partner.
20 seconds each (5x through)
Front to front
Back to back
Back to chest
Push Down
10 Jumps as high as you can
Passing progression

Clockwise
Counter Clockwise

RB

Hot Spot

3 Fakes

Clockwise w/release

4-3 keep away

Monkey in the middle (about lane line apart)


Groups of 3
1 person with ball, throw 50/50 ball and other 2 players seal, bear in, wrestle for ball, then pass back, other player presses with no foul.
Shooting from 1,2,3,4,5,set each player/Must sprint to every spot
6 on 5
154641
645152

65656563
1456543
1456542
Scrimmage.