BEGINNER (10-15 MINS)

• Start with 3 or 4 groups of even numbers, with two groups at one rag line and at least one group at the other rag line on the other side of the floor.  This represents either a 1:2 work to rest ratio, or 1:3, respectively. If there are two groups on one side of the drill, they should be stacked horizontally (facing north-south).  Players can be asked to perform this drill without balls (Variation #1A), or with balls (Variation #1B).

• If only 3 groups are participating, then start on the side with 2 groups, otherwise choose either side if there are 4 groups.  The first players in that group sprint around the net (without going in the crease - 10 push ups, sit ups, etc.), sprinting to the groups standing and waiting on the other side.  As soon the first player crosses the first rag-line (warning zone) they should start slowing down, at which point the players in the group in front can take off running. 

• Switch directions halfway through the drill.  Goalies should be jogging back and forth up the middle of the floor (without their shoulder pads), while players are doing their sprints. 

• Coaches take note of which players are struggling with their fitness. Also be aware of the integrity of the players sprints, which if significantly reduced, is a good marker for drill duration.