FOOTWORK

A four-point box, six-point box(this one depends on skill level of your players), Drop zig-zag drill, stick ladder drill, "Leap frog" and four square are a great place to start. Keep in mind, none of these drills are useful if the players don't "sit down" which means they hold proper body position through the entire drill as if they were sitting in a chair. They also need to keep their heads up, never drop the sticks and THEY NEVER CROSS THEIR FEET. These footwork drills teach overall coordination and athleticism and are very useful for every position, even keepers.

4-POINT BOX

Set up 4 cones making a box at least 5yds on each side although I use it at about 10yds. Have the players start at one point and go diagonal to the cone opposite and then turn inside and shuffle horizontal to next cone and then diagonal again from there and finally horizontal to the cone where they started. You want to make an x inside the box. Do not let them cross their feet, make sure they plant the outside foot and turn inside without letting the inside foot drag and drive hard off the outside foot.

Run this drill with a 10-15 yrd box with cones at each point. You can make it bigger or smaller as you see fit, I vary the size often. You'll notice that the rotation takes them through points 1, 3 and 4 twice during the rotation and finish at point 6. The next man in line goes as soon as the player in front of him gets to point 2 in the box. It will take some practice for the units to work out timing, but if they follow that rule, they will avoid running into each other. Poles must keep sticks up and not on hips(this is helpful in teaching them to play with sticks up) I have my guys yell "I got ball" when they are approaching point 2 in the box.

Here is the rotation of the body within the box.

Pt 1 to Pt 2- Running forward under control

Pt 2 to Pt 3- Facing inside of box(shuffle feet, does not cross them)

Pt 3 to Pt 4- Running forward under control

Pt 4 to Pt 1- Shuffle facing inside

Pt 1 to Pt 5- Running forward under control

Pt 5 to Pt 3- Shuffle facing inside

Pt 3 to Pt 4- Running forward under control

Pt 4 to Pt 6- Shuffle facing inside and finish through and return to line

Also, from Pt 4 to Pt 1 and Pt 5 to Pt 3 make sure they plant and turn on the left foot so they rotate correctly into the shuffle. From Pt 4 to Pt 6 they plant the right foot to rotate into the shuffle.

I have used this drill daily and the amount the guys get from it is almost immeasurable. I think it is a great also for teaching the players the importance of working together and communicating.

Have the players in four lines across. Have them step out and face the lines they just came from. Now explain to them that one whistle is a drop step and shuffle and at each single whistle they drop in the opposite direction making a "zig-zag" down the field away from you, but facing you. Two whistle bursts means they run as fast as they can towards you until you blow one whistle again at which they will retreat again to drop step. When each player does the drill correctly, I will toss a ground ball for them to pick and return to me, if they miss the ground ball or make a bad return pass, they must continue the drill until I give them another ground ball. I do this as a timed drill each unit must do it for 1 minute. You can throw in a ball carrier(who will work on footwork and stick protection) in front of each player as a change.

STICK LADDER DRILL

Basically, this is just a rope ladder drill instead you are using the sticks. Have all your players lay down their sticks with the head of the stick alternating so they are not facing in the same direction. Have one line at the end of the sticks facing you and they shuffle their way through the sticks. I usually do this having them face me at the other end and then do it having them go through the ladder forwards and backwards, as well as two steps between. Have them go around the butt end of the stick because eventually someone step on the head and you don't want to have to deal with a broken stick.

For poles mainly. Line up defensemen and have them be at least arms width apart from the guy next to them. Then have them hold their sticks out to the side. Have one player step out and go down the line throwing each check(poke first). Then when he is through he gets in the line and the next guy steps out. Once everyone has gone through have the line turn to the side and hold the ends of their sticks out and practice the lift and slap. NO STEPPING FORWARD TO THROW CHECKS, use only arms and stick and they must "sit-down"

FOUR SQUARE

Have them lay the sticks down over a line(restraining line, midfield, sideline, etc.etc. all work fine) making a four square. Have them stand in the lower right hand box and on your whistle, have them step from there to top left over to top right and then to bottom left and back to bottom right. THEY MUST NEVER CROSS THEIR FEET. This is a continuous motion drill and they must go as quickly as they can from box to box. I make my guys look up with their hands over their heads while doing this one. This is also a timed drill, again, I do it for one minute bursts. I also vary the direction in which I have them do it.