Variation #1 (10 min):  "On-Ball Pick, Off-Ball Cycle."  The drill starts with balls at the shooter position on one side of the floor, with the crease player first engaging their defender (imaginary) then popping out and receiving a pass from the same-side shooter (Variation #1A).  As more advanced variation, you could also start with a swing pass, and then pass down (Variation #1B).

After making the pass down to the crease player the opposite side shooter cuts the middle eventually V-cutting and filling the crease; the off-ball crease player cycles up to the shooter position after the shooter cuts.  (Draw Diagram)

The ball-side crease player re-engages while waiting for the pick and runs up to the soft-spot while the picker rolls to the middle; the ball carrier then passes to the off-ball shooter position, finishing with a quick series of passes.

Switch the balls to starting at the opposite-side shooter position once players have had sufficient reps both up high and down low. Players alternate from the shooter line to the crease line (on their proper floor side) each time through the drill.

Variation #2 (10 min): "Up & Down Picks." Balls start with one line of shooters, switching which line has balls halfway through the drill. The shooter passes down to the same-side crease then executes a down-pick, while the off-ball crease player simultaneously does an east-west up-pick (not shown in diagram) or a north-south up-pick (as shown in diagram), with players able to freelance after making the first pass (Variation #2A).  (Draw Diagram)

The inverse variation of this would be starting with a swing pass from shooter to shooter, this time having an up-pick on-ball, with a simultaneous down-pick happening off-ball (Variation #2B).

Variation #3 (10 min):  "Mix It Up."  Same as above except each time through the drill the coach calls out a different combination of cycles, picks and seals, for each pairing, both off-ball and on-ball; mix it up each rep through the drill (Variation #3A), otherwise allow the players to adlib and perform spontaneous combinations (without talking), doing their best to maintain proper timing and spacing (Variation #3B).

Variation #4 (10 min):  "Mix Release Points."  Same as the above variations except coaches instruct players to take a certain type of shot:  overhand, side-arm, underhand, cripplers or bounce shots.

Variation #5 (10 min): "Pressure." Another variation of the above drills would be for coaches (or volunteer defenders) to apply pressure to the players who are trying to execute on offense.  If players are being utilized to apply pressure, they should first play offense at the shooter positions, then play defense, then move to the crease lines.

Variation #6 (10 min):  "Game To 7."  To add competition, play a game of lefty’s versus righty’s up to 7 goals (switching which side the ball starts on each rep), with the losing team does push-ups, sit-ups, planks, body weight squats, sprints, etc.  Furthermore, coaches can make it so 2 goals can be tallied on "bounce shots" if they feel like that particular skill is worthy of emphasis.

Variation #7 (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 #8 (10 min):  "No Look Passes."  Same as the above variations except have players practice "no look" passing, where they pass to the intended player while looking at the goalie or another player.