*Variation #1 (15 min): "Top-Shoulder Landmarking." On the coaches first whistle, the player on defense, who has their stick upside-down (Variation #1A), does their best to "stay in line with the offensive players top-side shoulder." The offensive player does their best to get the defender off-balance using various footwork patterns, while also staying between the pylons.

After approximately 5 seconds of "shadowing," the coach blows a 2nd whistle to signal that offensive players are now allowed to take it to the net one-on-one (with the opposite side starting their 5 seconds of shadowing).  Another option (for beginners) is to simply allow the offensive player to run to the net for a shot, with the defender bowing out of the drill.

Alternate between sides, with one side "shadowing" on the first whistle and the other side starting on the second whistle. In effect, offensive players in the drill will have roughly 5 seconds to try to get a shot off (10 seconds total time in the drill), before exiting (on the coaches third whistle). After playing offense, players are then next up on defense (after the other side takes their turn), and then exit the drill.

Halfway through the drill coaches should allow defensive players to hold their stick normally (Variation #1B) and discuss the role of stick-checking.

Variation #1C is the same as Variation #1B except after the 2nd whistle the offensive player has 5 seconds to get a screen or seam shot, still having to stay between the pylons. The defender runs continuously back and forth, being sure to keep their “stick up” and to stand in the shooting lanes.

Offensive players should react to their rebound as a good habit; defenders should clear the zone on any loose balls. 

*Variation #2 (10 min):  "Mid-Boards To Point Position."  Same as the above variations except the pylons that the players are shadowing between are positioned 2 metres off of the mid-boards, and at the point position.

*Variation #3 (10 min): "Player Obstacle." Same as the above variations except after playing defense players remain between the pylons, acting as an obstacle for the new player playing defense to have to evade while shadowing.  The player obstacle can remain stationary (Variation #3A) or move around between the pylons (Variation #3B) to mix things up, with defensive players shadowing for 10 seconds instead of 5 seconds.

*Variation #4 (15 min): "Beat Between The Pylons."  Coaches bring the two pylons tighter together (half the distance of that shown in the diagram) at just the crease or just the shooter position.  In this variation, offensive players have 5 seconds to try to beat the defender inside of the pylons, either underneath or overtop, taking it to the net for a shot.

The same drill could also be set up at just the mid-board to shooter area or just the shooter to point area; which effectively makes players have to play on-ball defense in all of the major areas of the defensive zone.