Variation #2 (10 min): "Dummy Defender." Same as the above variations except players get the opportunity to set a live pick on a "dummy defender," aiming to "pick on the hip" of the defender; setting "legal" picks and practicing rolling to the net quickly and efficiently.

The defining feature as to whether it is a legal pick usually comes down to whether the pickers arms were straight, as opposed to "blowing up" the defender.  Have players partner up and practice the fine movement of creating separation off of the pick.

The picker then becomes the dummy defender while the other side takes their turn, and the dummy defender exits the drill and back into line.

Variation #3 (10 min):  "Game To 7."  To add competition, play a game of lefty’s versus righty’s up to 7 goals, losing team does push-ups, sit-ups, body weight squats, sprints, etc.

Variation #4 (10 min):  "No Drops/No Misses Game."  For every ball that is dropped and/or misses the net during the drill players will have to sprint from one side-board (or end-board) to the other.  For every goal that is scored, one sprint is removed from the total, with goalies having to run if the players keep their sprint total at or below zero.

Variation #5 (10 min):  "Defender Window Washing."  Same as the variations above except a player is "window washing" the passer.  Players step into the drill as the defender and then switch to offense after the player in front of them has passed.