Dry-land stick work: Puck Handling. Full libraries: Atlantis individual drills, teamwork drills, Coaching Level 1.
How to order a session, and a few fitness relays, are in Running a Practice. The drills below are the ones worth naming for beginners. Several come from the WUHA Schools Coaching Manual, sections 6 and 10.
Water skills
BOGDATs. Duck-dive to a line, touch, surface, clear the snorkel, repeat. Breathe once between touches. This is the best single swimming exercise for new players: the dive, the clear, one-breath hockey, and a feel for the depth. When people are fitter, breathe every second or third BOGDAT. Details: Basic Water Skills, Fitness.
BOGDAT and pass. Solo: flick the puck as far as you can, surface, duck-dive onto it. Short passes mean more BOGDATs, which is fine. In pairs, pass and surface after every pass.
Butterfly turns. Two players, shoulder to shoulder. Turn opposite directions together, at least twice before you surface. Add a pass across just before the turn.
Three-person plaits. Swim a length on the bottom. The outside player rises, crosses over the middle, and drops back in. The middle player slides out to make room. Heads stay in a line. With a puck, the player arriving in the middle passes it straight forward.
Leapfrog. Two pucks, one player. Pass one over the other and keep going. Accuracy and height.
Stick and puck (solo or group)
Star under the torso. Trace a star shape with the puck under your chest. One line at a time, then connect sides, then both directions. Head up when you can. Atlantis — Star Drill.
Passing circle. Players in a ring; flick around. Make eye contact before the pass. Variants: touch moves before the pass; curl then flick; two pucks opposite ways. Wrist warm-up before games. Atlantis — Passing Circles.
Circle tackle. At least six players. The carrier swims to the next player, who tackles with a turn and continues to the next. The point is the tackle, not the score.
Circle receive. Pass around the outside so each player has to turn away from the centre to take the puck, then pass out of the turn. Change direction. A second version sends the puck in front of each player for a quick release.
Diamond (once you have curls / dekes). Mark four points on the bottom. Swim a set path: deke, figure-6 or deep-V, curl, pass back. Setup #1.
Two and three players
2-on-1 finish. One defender, two attackers. Seal the DSZ; release close to the stick. Two-on-One.
Pinch pairs. One puck carrier, two chasers. Both close on opposite sides; win the puck without screening. Pinches.
Piggy in the middle. Six players, three pairs, three lanes marked on the bottom. The outer pairs pass through the middle lane. The middle pair intercepts. Elbows stay inside your own lane. One pass between partners, then the puck has to move on. When the middle pair wins it, they try to flick it past either outside lane. Quick passing, not camping.
Braid (curl + back pass). Three players in a lane-width channel. Swim diagonal, curl outside, pass straight back to the trailer; rotate. Atlantis — Braid.
Swing across. Stack “defense” on one wall; offense deep- or lateral-swings to the open side, then advances. Keep a recovery body on deep swings.
Full-court scraps
3-3 half-pool. Live play; whistle major gaps between forwards and backs. Cycling.
Advantage restart reps. Set advantage / equal and run the first three touches until spacing is automatic.
Keep sets short. Surface when you need air (Safety).