Center
A center's main responsibility is to anchor the offense by securing entry (for the ball) in the two meter area.
Before arriving at the center, there are many skills we must work with centers:
Reading the defense
Getting ball side on setting on the counter
Holding a side versus following the ball
Reading the defender (3 types - backpackers, side steppers and fronters)
Contrary to current thinking, scoring is not the main responsibility of the center. Centers should focus on earning ejections and forcing teams to establish zones and drops to double team the player.
Center training should incorporate:
Eggbeater training with heavy balls, bands during sets of explosive legs and sustaining legs. These types of drills work to help the center hold and maintain the defender from moving him/ her out of position.
Suggested Drills:
Defender
Contrary to the center, a defender needs to push instead of holding. Therefore a completely different type of leg training should be used for defenders. Examples are: vertical breast, spider legs and hurdle legs. The defender also needs to have high acceleration and finishing skills. Horizontal to vertical swimming is a must.
Defenders must anticipate and read the centers
There are many types of center (quick step, power turns, step outs/layouts and mobile posters)
Defenders should study each player and prepare accordingly
Most defenders will play the 3 position. They need to understand the offense, be good passers and above all, efficient shooters.
Attacker
This position is divided into two categories: 1,2 (left side) and the 4,5 (right side). Both of these are very different and you need to make sure that your attackers are trained according to these specific positions. For a right handed player that shoots well across their body ,can make all the difference when facing zones , 4/5 attackers must be better defenders as they usually guard the other team's main offensive player.
Attacker training should incorporate horizontal to vertical short sprints (drive) with ball handling at the end of each drill. If the center is the anchor the attackers are the engine.
Suggested Drills:
Goalies
Current thought is that defense wins games. Most coaches tend to design their defense according to the goalie characteristics. Quickness is the new power when it comes to goalies - the physical size of athletes and the speed at which they shoot the ball is much higher than 10- 15 years ago. For today’s goalie’s, quickness and recovery are the two main skills that need to be worked on daily.
Training involving heavy weights and holding the heavy ball for 10 to 20 minutes are no longer used, as these damage the longevity of the athlete. We recommend short heavy ball sets of 15 to 30 seconds followed by quick nads and body movements. Today’s goalies also need to know how to run the offense (passing and understanding the offense).
Suggested Drills:
Umberto Series?