Air Dribble Drill

For the air dribble you need to be able to keep the ball in the air off the ground as long as possible.  In order to build up the number of times you can "dribble" the ball on your stick start off by:

1. Throw the ball in the air to yourself, hit it with the stick then catch it when it comes back down. 
2.  Once you are able to do this without the ball dropping, increase the times you hit the ball on the stick.
          - throw the ball up and dribble it twice, then catch the ball with your hand.
          - throw the ball up and dribble it three times, then catch the ball with your hand.
3. When you have reached a high number, then try to air dribble with the ball starting on the ground.

THE LOWER YOUR HAND - THE MORE CONTROL YOU HAVE OF THE STICK.

Flick Drill

This drill is to work on stationary flicks:

1. Stand infont of a goal about 15-20 meters away.

2. Line balls along the meter line.

3. Starting with your stick on the ball, wedge it under the ball.

4. Bend your knees and shift your weight from the back to the right foot and release the ball.

5. After you have released the ball make sure your wrists have flipped over.

6. Repeat the drill down the line of balls.

Drill Tip: The faster you can shift your weight and rotate your wrists, the faster and harder your flick will move the ball.

GET LOW AND HAVE STRONG WRISTS!

Sweep Drill

1. Set up cones to make goals that are 3 meters wide, with 5 meters in between each goal along the turf.

2. Place a ball 5 to 7 meters away from the "goal"

3. Start at the first goal; run up and hit the ball between the cones.  Continue until you have hit all the balls. 

Success tips:

Repeat this drill to increase your accuracy and power on the sweep.

As you improve make the goals smaller and place the ball farther away from the goal.

KEEP HANDS CLOSE TOGETHER AT THE TOP OF THE STICK!

Definitions

1. Flexion- the action of bending.

2. Extention- straightening of a body part.

3. Abduct-movement that draws the limb away from the body in the sagittal plane.

4. Adduct- movement that brings the limb toward the body in the sagittal plane.

5. Internal Rotation- rotation toward the center of the body.

6. External Rotation- rotation away from the center of the body.

7. Sagittal Plane-where forward and backward movements occur.

8. Forearm flexors- muscles in the forearm near the ulna.

9. Ulnar Deviation- wrist is bent outward.

10. Radial Deviation- wrist is bent inward.

11. Pronation-the rotation of the forearm so that the palm faces up.

12. Supination-A rotation of the forearm that moves the palm facing up to facing down.

13. Quadriceps- large muscle made up of four parts in the thigh.

14. Posterior- toward the back of the body.

15. Anterior- toward the front of the body.

16. Transverse Plane- rotational movements.

17. Longitudinal axis-axis around which rotational movements occur

18. Elevation- to raise.

19. Midline- imaginary line cutting the body vertically in the middle.

20. Eversion- the movement of the foot outward.

21. Horizontal Adduction- bring a body part closer to the mid-line or center of the body in the horizontal plane.

22.Brachioradialis – muscle in the forearm near the radius.

23. Frontal Plane- movements that occur away from the midline of the body


24. Reciprocal motion - Alternating motion in opposing directions, such as the elbow alternating between flexion and extension.

25. Quadrangular muscle- muscle that pronates the forearm.

Sweep Video

expert

 

novice

Sweep Stance

Step 1: Place ball an arm and stick length away, in line with your front foot

Step 2: Stand an arm and a stick length away from the ball

Step 3: Abduct the right leg in the sagittal plane.

Step 4: Hold stick at the top with both hands

Step 5: Hold stick in front of body off the ground

Sweep Approach

Step 1:Flex the left knee and bring the leg forward.

Step 2: Flex the superior half of the body from the transverse plane, so the stick and knuckles are touching the ground

Step 3: Stick is turned opposite direction of the ball