Position guide
Midfield is the most demanding position on the field: you dodge, you shoot from distance, you clear the ball and you defend. These drills cover all four, and the conditioning block is what separates midfielders who play two-way minutes from ones who get subbed.
From the center of the field, drive top-side to 12 yards and shoot. 5 each hand. Cue: get your hips past the defender before you shoot.
Face dodge at the cone, three steps, shoot. 10 each hand. Cue: bring the stick across your face, not around your body.
10 splits each way, finishing with a step-down shot. Cue: change of direction and change of speed in the same step.
Cone at 10-12 yards, step into the shot overhand. 5 sets of 5. Cue: transfer weight front hip to target, follow through low.
Catch from a wall, take one step and shoot. 20 reps. Cue: feet already loaded before the ball arrives.
Scoop a ball at one cone, sprint 20 yards, hit a target on the move. 10 reps. Cue: look up before you run, lead your target.
Roll a ball out and scoop through it while a bag or partner pushes. 15 reps. Cue: two hands, butt low, accelerate through the ball.
45 seconds rest between. Cue: 90% speed, quiet landings, full recovery breaths.
6 rounds with 30 seconds rest. Cue: plant with the outside foot, drop your hips to turn.
Sprint 40 yards cradling, jog back, 10 rounds. Cue: the cradle should not change when you're tired — that's the whole point.
Three sessions a week in season, four in the offseason. Midfielders run three to five miles a game in bursts, so interval work matters far more than long slow runs.
No. Through U15, play both ways and take faceoff reps. Specializing early narrows options when the body changes in high school.
The PrivateLaxCoach AI coach turns these drills into a personalized plan for your player's age, position and goals — and you can send a video of any drill for a coach's breakdown with fixes and an action plan.
