Variation #1A (7 min):  "Far-Side Pass."  The inside line on one side of the floor will eventually pass, and then receive a pass, from the outside line on the other side of the floor. The remaining two (opposite) lines follow the same protocol, with both groups alternating back and forth for whose turn it is to pass; the player receiving the pass heads to the net on a breakaway at the other end of the floor.  (Draw Diagram).

Switch from one side to the other until all other players are in the opposite end.  Players should stay on their proper floor side in the opposite end, switching from inside line to outside line and vice-versa.

Passers should take 4-5 running steps forward before making their pass, eventually backpedaling back to the front of their line. The opposite group goes and then the original passer becomes the receiver of a pass.

This drill is generally used as a warm-up for goalies & players.  Players should take outside shots in the beginning, but should eventually go “in tight,” once the goalies are warm.  Players should remember to take a “banana curl” towards the net when on a breakaway.  Do this drill up the floor and back, twice.

More advanced players can practice different types of shots and passing angles (overhand, side-arm, lob, bounce, off-hand); beginners should focus mainly on overhand passing/shooting.

Variation #1B (7 min):  "Loose Ball & Pass."  Same as the variation above except players should start with a loose ball on the ground in front of them, or by rolling it off of the side-boards.

Variation #1C (7 min):  "Defender Window Washing."  Same as the variations above except a player is "window washing" the passer.  Players step into the drill as the defender and then switch to offense after the player in front of them has passed.

Variation #1D (7 min):  "Lob-Bounce Pass."  Same as the variations above except the player making the pass lobs it several metres in front of the player breaking up the floor; the idea is for the ball to bounce once or twice before the player runs onto it at full speed for a breakaway.  This skill is particularly effective on synthetic turf, which allows the ball to "check up" with backspin on the first bounce, which makes it less likely to "run" away from the player chasing it (for a turnover).

Variation #1E (7 min):  "Scrambled."  Same as the variations above except players are randomly distributed throughout the lines instead of starting on their proper floor side.  Players are then forced to read the situation and execute the transition with one or both players beginning on their wrong floor side (which happens quite a bit in games).

Variation #1F (7 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 #1G (7 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.