Athlete Resources

The Skills

Establishing the foundation by focusing on the fundamentals needed to physically perform, understand, and compete.

Stickwork Level Progression

How to Use: work progressively from Level I to V. As you progress into each level, continue to practice the previous levels.

Desired Endstate: daily completion of All, where you spend 15-20 seconds on each skill.

Tool: Download the GymNext FlexTimer App. Import pre-made Timers

  • Level I – FN7742Q
  • Level II – MU1093T
  • Level III – HZ2153R
  • Level IV – VQ1562Y
  • Level V – RR7021I
  • All – WG9289S

 

Wrist Control

  • Two-handed cradle (Strong & Off)
  • One-handed cradle (Strong & Off)

Fakes

  • Goalie Fake (Top Hand) (Strong & Off)
  • Goalie Fake (Top Hand) High/Low (Strong & Off)
  • Goalie Fake (Top Hand) Far/Near (Strong & Off)

Switching

  • Side-to-Side Switch one-handed
  • Swordsman
  • Quick Stick

Ground Balls

  • One-handed (Strong & Off)
  • Two-handed (Strong & Off)

Ball Control

  • N/A

Hockey Stickwork

  • Two-handed dribble (Strong & Off)
  • Two-handed dribble moving (Strong & Off)

Eye-Hand

  • Two-handed low toss (Strong & Off)
  • Two-handed high toss (Strong & Off)
  • One-handed low toss (Strong & Off)
  • One-handed high toss (Strong & Off)

Wrist Control

  • Low one-handed cradle brush (Strong & Off)
  • Low one-handed cradle sweep (Strong & Off)

Fakes

  • Field Fake (Bottom Hand) (Strong & Off)

Switching

  • N/A

Ground Balls

  • Keep Away Side to Side (Strong & Off)

Ball Control

  • Around the world long (CW & CCW)
  • Around the world tight (CW & CCW)

Hockey Stickwork

  • One-handed dribble (Strong & Off)
  • One-handed dribble moving (Strong & Off)

Eye-Hand

  • N/A

Wrist Control

  • Low one-handed cradle brush behind back (Strong & Off)
  • Low one-handed cradle sweep behind back (Strong & Off)

Fakes

  • Field Fake BTB (Strong & Off)
  • Back Hand Pump (Strong & Off)

Switching

  • N/A

Ground Balls

  • Side to Side (Strong & Off)

Ball Control

  • Figure 8s (Forward & Reverse)

Hockey Stickwork

  • N/A

Eye-Hand

  • Sidewall catch (Strong & Off)

Wrist Control

  • Turnover cradle (Strong & Off)
  • Toe Drag (Strong & Off)

Fakes

  • N/A

Switching

  • N/A

Ground Balls

  • Pull Back (Strong & Off)
  • Indian Pickup to Cradle (Strong & Off)

Ball Control

  • Figure 8s Moving (Forward & Reverse)

Hockey Stickwork

  • Around the leg (Strong & Off)

Eye-Hand

  • Two-handed low toss Twist CW (Strong & Off)
  • Two-handed low toss Twist CCW (Strong & Off)

Wrist Control

  • N/A

Fakes

  • N/A

Switching

  • N/A

Ground Balls

  • N/A

Ball Control

  • N/A

Hockey Stickwork

  • N/A

Eye-Hand

  • One-handed low toss Twist CW (Strong & Off)
  • One-handed low toss Twist CCW (Strong & Off
  • Around the World (Strong & Off)
  • Sidewall bump (Strong & Off)

Wrist Control

  • Two-handed cradle (Strong & Off)
  • One-handed cradle (Strong & Off)
  • Low one-handed cradle brush (Strong & Off)
  • Low one-handed cradle sweep (Strong & Off)
  • Low one-handed cradle brush behind back (Strong & Off)
  • Low one-handed cradle sweep behind back (Strong & Off)
  • Turnover cradle (Strong & Off)
  • Toe Drag (Strong & Off)

Fakes

  • Goalie Fake (Top Hand) (Strong & Off)
  • Goalie Fake (Top Hand) High/Low (Strong & Off)
  • Goalie Fake (Top Hand) Far/Near (Strong & Off)
  • Field Fake (Bottom Hand) (Strong & Off)
  • Field Fake BTB (Strong & Off)
  • Back Hand Pump (Strong & Off)

Switching

  • Side-to-Side Switch one-handed
  • Swordsman
  • Quick Stick

Ground Balls

  • One-handed (Strong & Off)
  • Two-handed (Strong & Off)
  • Keep Away Side to Side (Strong & Off)
  • Side to Side (Strong & Off)
  • Pull Back (Strong & Off)
  • Indian Pickup to Cradle (Strong & Off)

Ball Control

  • Around the world long (CW & CCW)
  • Around the world tight (CW & CCW)
  • Figure 8s (Forward & Reverse)
  • Figure 8s Moving (Forward & Reverse)

Hockey Stickwork

  • Two-handed dribble (Strong & Off)
  • Two-handed dribble moving (Strong & Off)
  • One-handed dribble (Strong & Off)
  • One-handed dribble moving (Strong & Off)
  • Around the leg (Strong & Off)

Eye-Hand

  • Two-handed low toss (Strong & Off)
  • Two-handed high toss (Strong & Off)
  • One-handed low toss (Strong & Off)
  • One-handed high toss (Strong & Off)
  • Sidewall catch (Strong & Off)
  • Two-handed low toss Twist CW (Strong & Off)
  • Two-handed low toss Twist CCW (Strong & Off)
  • One-handed low toss Twist CW (Strong & Off)
  • One-handed low toss Twist CCW (Strong & Off
  • Around the World (Strong & Off)
  • Sidewall bump (Strong & Off)

Wall Ball Level Progression

How to Use: work progressively from Level I to VI. As you progress into each level, continue to practice the previous levels.

Desired Endstate: daily completion of All, where you complete 25-50 throws or 20-25 seconds for each skill.

Tool: Download the GymNext FlexTimer App. Import pre-made Timers

  • Level I – PL5992L
  • Level II – VZ466L
  • Level III – TP6097N
  • Level IV – PL8357Q
  • Level V – BO7406S
  • Level VI – QQ0527C
  • All – FI1334H

 

  • Collar Bone Strong
  • Canadian Strong
  • Side Arm Strong
  • Turn Strong Outside Hand
  • Collar Bone Off
  • Twister Strong
  • Underhand Strong
  • Quick Stick Strong
  • Walk the dog Strong
  • Walk the dog to Wrister Strong
  • Turn Off Outside Hand
  • Canadian Off
  • Side Arm Off
  • Canadian Quick Stick Strong
  • Turn Left Inside Hand
  • Catch Strong – Throw Off
  • Throw Strong – Catch Across
  • One Hand Strong
  • Twister Off
  • Underhand Off
  • Quick Stick Off
  • Canadian Quick Stick Off
  • Walk the dog Off
  • Walk the dog to Wrister Off
  • Lever Pass Strong
  • Face Dodge Strong Shovel Pass
  • 3 Step Forward and Back Strong
  • Step Away Side to Side
  • Alternating Quick Stick Strong
  • Turn Right Inside Hand
  • Catch Off – Throw Strong
  • Throw Off – Catch Across
  • One Hand Off
  • Lever Pass Off
  • Face Dodge Off Shovel Pass
  • BTB Strong
  • Jump Shot Strong
  • Split to Jump Shot Strong
  • Switch to Look Back Fake Throw Side to Side
  • Alternating Quick Stick Off
  • Throw Strong – Catch Across One Hand
  • Throw Off – Catch Across One Hand
  • BTB Off
  • Around the World Strong
  • Around the World Off
  • Jump Shot Off
  • Split to Jump Shot Off
  • 3 Step Forward and Back Off
  • Question Mark (Stick Inside) Side to Side
  • Step Back Throw Back (Stick Inside) Side to Side
  • Collar Bone Strong
  • Collar Bone Off
  • Canadian Strong
  • Canadian Off
  • Twister Strong
  • Twister Off
  • Side Arm Strong
  • Side Arm Off
  • Underhand Strong
  • Underhand Off
  • Quick Stick Strong
  • Quick Stick Off
  • Canadian Quick Stick Strong
  • Canadian Quick Stick Off
  • Alternating Quick Stick Strong
  • Alternating Quick Stick Off
  • Walk the dog Strong
  • Walk the dog Off
  • Walk the dog to Wrister Strong
  • Walk the dog to Wrister Off
  • Turn Strong Outside Hand
  • Turn Off Outside Hand
  • Turn Strong Inside Hand
  • Turn Off Inside Hand
  • Catch Strong – Throw Off
  • Catch Off – Throw Strong
  • Throw Strong – Catch Across
  • Throw Off – Catch Across
  • Throw Strong – Catch Across One Hand
  • Throw Off – Catch Across One Hand
  • One Hand Strong
  • One Hand Off
  • Lever Pass Strong
  • Lever Pass Off
  • Face Dodge Strong Shovel Pass
  • Face Dodge Off Shovel Pass
  • BTB Strong
  • BTB Off
  • Around the World Strong
  • Around the World Off
  • Jump Shot Strong
  • Jump Shot Off
  • Split to Jump Shot Strong
  • Split to Jump Shot Off
  • 3 Step Forward and Back Strong
  • 3 Step Forward and Back Off
  • Step Away Side to Side
  • Switch to Look Back Fake Throw Side to Side
  • Question Mark (Stick Inside) Side to Side
  • Step Back Throw Back (Stick Outside) Side to Side

Terminology

How to Use: read, review, memorize, and implement!

Desired Endstate: coaches effectively communicate with athletes and athletes with other athletes.

  • Alley – Area of field from the hashes out to the sideline
  • Box – Substitution area where players come onto and off the field
  • Crease – Circular area around the goal
  • Endline – Out of bounds line behind the goal
  • Goal Line Extended (GLE) – Imaginary line from goal line pipes to sideline
  • High Post – Center of the field at the edge of the restraining line
  • Hole – Inside of 12 yards around the goal (heart of the defense)
  • Midline – 50-yard line on the field
  • Restraining Line – 30-yard line that forms a box around goal
  • Sideline – Out of bounds line on the sides of the field
  • X – Area behind the goal and crease
  • Back Door – Look for open player on the back pipe
  • Bury the Pole – Take the LSM to the crease area
  • Clear Through – Cut through the crease to pull defender and get out of the dodger’s way
  • Double – Run to green space or pass to teammate because there are two defenders on you
  • Draw – Player with ball runs to defender to pull him away from where or who he is guarding
  • Fade – Player backpedals away from dodger who is sweeping across the high post
  • Float – Crease player backpedals opposite of the dodge direction to the back door position
  • Follow – Player replaces the position where the dodger started
  • Give and Go –Pass and cut to receive pass
  • Mirror – Part of a two-man game where player without the ball mirrors the movement of the player with the ball
  • One More – Pass to the next player in the rotation
  • Open – Clear out the crease area
  • Overlap – Player cuts closely outside (towards the outside of the field) the player dodging creating a type of rubbing pick
  • Pick – Block an opponent to free up a teammate for movement or possession
  • Pick and Roll – A two-player move involving setting a pick and then moving towards the goal to receive a pass
  • Reverse – Move the ball in the other direction
  • Shallow Cut – Player cuts closely underneath (towards the inside of the field) player dodging creating a type of rubbing pick
  • Step to Glory – Finish shot moving toward goal instead of away to avoid getting hit
  • Sweep – Run horizontally across the field and towards the goal
  • Trailer – Look for open teammates who are trailing behind the play
  • Ball – Call made by defender on the ball
  • Close the Gate – Prevent offensive player from getting topside leverage
  • Contact – Get your hands on the offensive player’s hips
  • Double – Closest defender leaves position to double the player with the ball. Try to force a bad pass or ball to end up on the ground through pressure (NO CHECKS).
  • Fire – Call made by off ball defender to alert the defense that they are leaving their man to support the ball defender who is beat. Ball defender should peel
  • Hot – Call made by defender guarding a player on the crease. In a near man slide defense, this player slides if the ball defender gets beat to the crease. In a crease slide defense, this is the only player to slide to support ball defender
  • Last Check – Get a poke, lift, or stick check on bottom hand if player is about to throw a pass or shot
  • Left – Call made by defender to left of ball defender. In a near man slide defense, this player slides if ball defender gets beat to the left
  • Lock – Shut off your player, do not let them get the ball
  • Midnight – Take away the offensive player’s strong hand
  • Off – Turn off the Lock
  • Quiet Stick – Stop stick checking; focus on staying in front of offensive player
  • Recover – Move off man and back to crease to find open player if teammate slid to support
  • Right – Call made by defender to right of ball defender. In a near man slide defense, this player slides if ball defender gets beat to the right
  • Sag / Sink – Get to the hole and cheat closer to the crease
  • Sit – Get lower; bend your knees and hips and make contact lower (i.e., you are making contact too high)
  • Turn Him – Call made by defender who is coming to double the ball to alert that the ball defender should turn the offensive player towards him
  • Back Door – Peek at the back side pipe area; there is an open offensive player
  • Center – Move to the middle of the goal (i.e., you are shading to one side or the other)
  • Dripping – Get the head of the stick up
  • Find the Pipe – Get foot and hip against the pipe
  • Get Out – Step out of the crease away from pressure; your time to pass or move out of the crease is almost up
  • Check Sticks – Use shaft to check down on the offensive players’ wrist to prevent them from catching the ball
  • Double Down – Opposing midfielder has the ball. Two attackmen jump him
  • Drop – Get back to midline (i.e., force the other team to move the ball up the field)
  • Jump – Closest attack player to ball aggressively approaches
  • Lock – Cover the player that was playing defense on you (i.e., force the goalie to clear the ball)
  • Back – Look back towards the endline; usually paired with rollback
  • Banana Cut – Defender C type cut along GLE to sideline when Goalie calls break
  • Box – Pass to the substitution area
  • Broken – Get back on defense; the clear failed
  • Break – Call made by Goalie after save to initiate clearing movements
  • Carry – Take the ball downfield
  • Collapse – After a shot on goal, all defenders move towards goal to scoop up rebound
  • Get Out Away – Call to Goalie to get out of crease away from the attack and behind goal
  • Goalie – Pass to the goalie
  • Send it – Pass downfield to midfield and attack to get the ball across the midline
  • High & Away – Pass to the side opposite the box
  • Left – Pass to the left (i.e., close defender who banana cut to the left)
  • Middle – Pass to the restraining line area in the middle of the field
  • Over – Pass to the player on the opposite side of the field
  • Right – Pass to the right (i.e., close defender who banana cut to the right)
  • Rollback – Player with ball rolls away defender toward the sideline and move towards the endline to create space and pass
  • Run for Green – Find open space on the field away from your defender and teammates
  • Up – Pass to the player directly upfield
  • Walk it Up – Call to the Goalie to carry the ball up because no one is covering him

Concepts

How to Use: read, review, memorize, and implement!

Desired Endstate: increased IQ among players and coaches where concepts are executed automatically.

General

Game Situations

Transition - Substitutions

Offensive End

Defensive End

Transition - Clearing

If - (i.e., in this situation or if this happens)
Then - (i.e., do or think this)

Transition - Riding

Offensive End

Defensive End

Transition - Clearing

Transition - Riding

Transition - Fast Break Defense

Offensive End

Defensive End

If - (i.e., in this situation or if this happens)
Then - (i.e., do or think this)

Transition - Clearing

Transition - Fast Break Defense

The Mind

Promoting intelligence by focusing on the psychology needed to excel as an athlete.

*In draft…

How to Use: read, review, memorize, and implement!

Desired Endstate: internalize and apply in such a way that bridges your skill and mind. Notice this creates the acronym “IICCCCHHAARRTT” or “eye chart.” In essence, athletes should reflect and review their “eye chart” on a regular candence.

The quality of being honest and having strong moral principles; moral uprightness. More simply, being strong enough to do what you know is right.

The ability to assess and act independently. Taking charge before others do.

Mental or moral strength to venture, persevere, and withstand danger, fear, or difficulty. The combination of bravery AND fear.

Awareness of the distress of others paired with the desire to alleviate it. Genuine care for one another.

The combination of values, virtues, and traits that enable a person to lead well. It is HOW you do what you do.

Approaching others, things, processes, and actions repeatedly, over and over, regardless of how inconvenient it may be.

Fairness and straightforwardness with how we speak and act. Telling the truth even when it is difficult.

Free from pride or arrogance. Being humble, not bragging, recognizing that everyone has value, and looking out for the interests of others.

Ability to adjust and respond to changing needs or situations. Mentally flexible; a growth mindset.

Willingness to accept responsibility or to account for one’s actions. Taking ownership of actions and choices, instead of blaming others or making excuses.

Valuing and acknowledging the inherent worth of others, treating them with dignity and understanding, and accepting them for who they are, even if you don’t agree with them. The Golden Rule: treat others the way you want to be treated.

An ability to recover from or adjust easily to adversity or change. Having grit.

Work done by a group acting together so that each member does a part that contributes to the efficiency of the whole. Working together to achieve a common goal.

Confidence and belief in the character, ability, strength, or truth of someone or something. Believing someone will do what they say they will; doing what you will say you will do.

The Heart

Understanding how apply the skill and mind, as well as separate identity and value from perceived success.

How to Use: read, review, memorize, and implement!

Desired Endstate: internalize and apply in such a way that bridges your skill and mind.

*Incentive: earn a star award sticker by memorizing and reciting to a coach.

Citizenship in a Republic ("The Man in the Arena")

April 23, 1910

“It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself in a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat.”

Theodore Roosevelt
26th U.S. President

How to Use: read, review, memorize, and implement!

Desired Endstate: internalize and apply in such a way that bridges your skill and mind.

*Incentive: earn a star award sticker by memorizing and reciting to a coach.

The Gettysburg Address

November 19, 1863

“Four score and seven years ago our fathers brought forth on this continent, a new nation, conceived in Liberty, and dedicated to the proposition that all men are created equal.

Now we are engaged in a great civil war, testing whether that nation, or any nation so conceived and so dedicated, can long endure. We are met on a great battle-field of that war. We have come to dedicate a portion of that field, as a final resting place for those who here gave their lives that that nation might live. It is altogether fitting and proper that we should do this.

But, in a larger sense, we can not dedicate – we can not consecrate – we can not hallow – this ground. The brave men, living and dead, who struggled here, have consecrated it, far above our poor power to add or detract. The world will little note, nor long remember what we say here, but it can never forget what they did here. It is for us the living, rather, to be dedicated here to the unfinished work which they who fought here have thus far so nobly advanced. It is rather for us to be here dedicated to the great task remaining before us – that from these honored dead we take increased devotion to that cause for which they gave the last full measure of devotion – that we here highly resolve that these dead shall not have died in vain – that this nation, under God, shall have a new birth of freedom – and that government of the people, by the people, for the people, shall not perish from the earth.”

Abraham Lincoln
16th U.S. President

How to Use: read, review, memorize, and implement!

Desired Endstate: internalize and apply in such a way that bridges your skill and mind.

*Incentive: earn a star award sticker by memorizing and reciting to a coach.

If-

1943

If you can keep your head when all about you   
    Are losing theirs and blaming it on you,   
If you can trust yourself when all men doubt you,
    But make allowance for their doubting too;   
If you can wait and not be tired by waiting,
    Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
    And yet don’t look too good, nor talk too wise:
 
If you can dream—and not make dreams your master;   
    If you can think—and not make thoughts your aim;   
If you can meet with Triumph and Disaster
    And treat those two impostors just the same;   
If you can bear to hear the truth you’ve spoken
    Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
    And stoop and build ’em up with worn-out tools:
 
If you can make one heap of all your winnings
    And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
    And never breathe a word about your loss;
If you can force your heart and nerve and sinew
    To serve your turn long after they are gone,   
And so hold on when there is nothing in you
    Except the Will which says to them: ‘Hold on!’
 
If you can talk with crowds and keep your virtue,   
    Or walk with Kings—nor lose the common touch,
If neither foes nor loving friends can hurt you,
    If all men count with you, but none too much;
If you can fill the unforgiving minute
    With sixty seconds’ worth of distance run,   
Yours is the Earth and everything that’s in it,   
    And—which is more—you’ll be a Man, my son!
 
Rudyard Kipling
Famous English Poet