Variation #2 (10 min): "Seam Shot & Attack Rebound." Same as the above variation except after running their footwork pattern between the 3 high pylons (no more than 5 seconds), players carry the ball "underneath" and take a seam shot.

After the shot, players continue toward the net (mimicking "attacking the rebound") and scoop up a loose ball, curling out toward the crease and sending an "adjacent pass" back up to the next player set to go in the drill. One side runs this drill at a time, with the other side set to go as soon as the player from the opposite side takes it underneath. Players should only shoot if they have eye contact from the goalie.

Variation #3 (10 min):  "Game To 7."  To add competition, play a game of lefty’s versus righty’s up to 7 goals, 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.

Variation #4 (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.