Coaches help time it so the offender gets to the net on a “partial breakaway,” with defenders sprinting from the bench and ideally meeting them in the middle.

Offenders may have to change speeds, while concentrating first on catching the ball and second on trying to evade the defender.  Defenders should close the gap accordingly, maintaining “top-side” positioning, but also being careful not to get beat underneath.

When the play is over, defenders should run hard to the far end bench, grab a ball from the pile (or have one rolled to them by a coach), and get ready to pass to the next player from the same-handed line in the far-end.  Offenders should curl (toward the benches) out of the drill and back into line.

If a particular team is more transition oriented, it might be worthwhile to have offenders and defenders also switch positions.

Variation #2B (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 #2C (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 #3 (10 min):  "React To The Rebound."  Same as the above variations except both players are now required to "react to the rebound" (Variation #3A).  

If the defender obtains the ball at any time the shooter should ride them as they attempt to clear the zone.  If the goalie corrals the rebound, the defender should run to the mid-boards for a breakout pass, and the shooter should ride them up to the restraining-line (Variation #3B).