BEGINNER 

• Variation #1 (10-15 min):  "Regular Shift."  Start with 4 groups of a relatively even number of players (Variation #1A), all on one bench.  The first group sprints and touches the crossbar on one net, then runs all the way to the other end and touches the other cross bar; returning to the bench and entering through the opposite door that they left from.  As soon as the first player from the 1st group arrives back at the bench, the entire 2nd group repeats the same pattern, with the 3rd group doing the same after them.  

• Switch the directions of the players coming off of the benches half way through the drill (i.e. exiting through a different bench door and touching a different net first).  Advance to 3 groups of relatively even numbers participating (Variation #1B), which is ideal so players can experience the same 1:2 work:rest ratio that they would experience in a game.

• 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.  

• Variation #2 (10-15 min):  "Special Endurance."  Same as the above variation except players now touch a 3rd crossbar (the 1st net they touched), finishing the drill by running back into the original door they left out of.

• The next group should be ready to go from the opposite door.