Beginner training plan
Your first training sessionPrimary objective: Build a strong foundation in stick skills, body positioning, movement, and basic game understanding.
Recommended group: New players or players developing fundamental skills.
Equipment: Stick, ball, cones, goal, and pinnies.
Session breakdown
0–8
min
1. Dynamic warm-up and stick familiarity
Jogging, shuffling, high knees, and direction changes.
Stationary cradling with both hands.
Switch hands and maintain control while moving.
Introduce proper hand placement and stick positioning.
Coaching cue: “Relax your hands, keep the stick protected, and look up.”
Training Session 2-32. Passing & Catching
Demonstrate proper passing mechanics.
Practice partner passing at short distances.
Focus on presenting a target and moving the stick to receive the ball.
Gradually increase distance as accuracy improves.
Coaching cue: “Step to your target, follow through, and give your teammate a target.”
20–32
min
3. Ground balls and ball protection
Approach the ball under control.
Practice bending at the knees and getting low.
Scoop through the ball and accelerate away.
Introduce basic shielding while cradling.
Coaching cue: “Get low, scoop through, and move your feet.”
Training Session 4-104. Shooting and finishing
Begin with stationary shots close to the goal.
Practice stepping toward the target.
Introduce simple shots on the run as appropriate.
Emphasize accuracy before power.
Coaching cue: “Control your body, find your target, and finish balanced.”
5. Small-sided game
Play 2v2 or 3v3.
Encourage passing, moving into open space, and supporting teammates.
Stop briefly to demonstrate spacing or an appropriate decision.
Coaching cue: “After you pass, move to help your teammate.”
