Defense Variation (10-15 min):  "Zig-Zag & Sprint." With a ball, the first player in line zig-zags threw a pattern of pylons and/or coaches (use a variety of distances and set-ups), practicing different dodges while protecting the ball.  Coaches apply varying amounts of pressure.  After clearing the obstacles, the defender runs the length of the floor for a transition shot (shot-on-the-run) on the goalie.  This player then sprints back to the nearest bench door (or equivalent thereof) and jogs back into line.

The next player in line goes after the player in front of them takes their shot (depending on numbers).  Switch sides half-way through the drill (after 2-3 reps through for each player), while having the player who is shooting from their wrong-side practice their drifting ability.

Offense Variation (10-15 min):  "Commit To Defense."   Without a ball, start from the goal line-extended, run to the restraining line, back to the goal line, and then to the net, receiving a pass for a shot from the coach.  Get the loose ball if it's there otherwise sprint to centre-floor then jog back into line.  

The next player in line takes their turn after the player in front of them takes their shot (depending on numbers).  Switch sides half-way through the drill (after 3 reps through for each player), while having the player who is shooting from their wrong-side practice their "drifting" ability. 

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.