Variation #1 (7 min):  "Down-Pick."  Have either lefty's or righty's start on defense, with the offensive player in the middle running down to the crease (other offender with a ball) and attempting a pick and roll to the net.

The defender checking the picker must "communicate" that a pick is coming and what side it is coming on ("left," "right" or "back"), with the defender being picked clamping and switching checks with the other defender (otherwise opening up and "staying" if playing the Pressure Down Defense).

The offenders then have 5 seconds max to re-pick and try to get a quality shot, otherwise the coach blows the whistle and the other side takes their turn.

Variation #2 (7 min):  "Up-Pick."  Same as above except the crease players move up to the shooter position and the offensive player runs "up" for the pick instead of "down."

Variation #3 (15 min):  "Back-Pick."  Same as all of the above variations, except instead of starting in the middle, the picker starts right behind the defender with their arms extended and their stick on the lower back of the defender, ready to push and create separation upon hearing the coaches whistle.

The defenders must react to the situation and "switch" or "stay," depending.

Variation #4 (15 min):  "Off-Ball Picks."  Same as all of the above variations, except players in the drill have no ball to start.  A coach or player from the opposite-handed line of offensive players becomes a feeder, passing the ball to whomever is open coming off of the pick.  Players then have 5 seconds max of 2 vs. 2 on-ball play before the coaches blows the whistle.

Variation #5 (15 min):  "Game To 7."  To add competition, play a game of lefty’s versus righty’s up to 7 goals (lefty's playing defense against the righty's and vice-versa), with the losing team doing 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.