Offense Variation (10-15 min):  "Put it all Together."  Without a ball (starting at the bench or just inside the restraining-line) the first player in line sprints around the shooter and middle pylons, back-pedaling around the pylon at the crease position.

Next, this player sprints up to the pylon at the shooter and side-shuffles back down to the crease pylon, eventually cutting along GLE and catching a pass in tight for a shot.  This player then sprints the length of the floor (attempting to catch the defensive player), jogging back around the boards and into line.  The players' stick should be in the triple threat position at all times.

The next player in line takes their turn after the player in front of them takes their 2nd shot; players who are shooting from their wrong-side should practice their "drifting" ability.  Switch sides halfway through the drill (after 3 reps through for each player).

Defense Variation (10-15 min):  "Tracking Agility Sprint."  Without a ball, the first player in line "tracks" backward with their head on swivel, side-shuffling and drop-stepping at every pylon.  After the last pylon, this player runs to the corner to collect a loose ball sent in by the next player in line or a coach.  This player scoops the loose ball and weaves back through the pylons (protecting the ball and dodging around the pylons), running the full length of the floor for a transition shot (shot-on-the-run), while being chased by the offensive player; jogging back around the boards into line.

The next player in line takes their turn after the player in front of them finishes making their way through the pylons; players who are shooting from their wrong side should practice their drifting ability.  Switch sides halfway through the drill (after 2-3 reps through for each player).

Goalie Variation (10-15 min):  "Touch The Boards." The coach has the option to force one or both goalies to run and touch the boards after each shot, usually in one or the other end.