Divide into even numbers, at least 4 per team. Defenders start in the D as they feel best, attackers start with max 3 players in the D, the rest of the attackers start on the 23. They move at speed to get the ball into the D, passing on the move as well as moving to space.
As soon as the attackers set off the defenders can move out of the D if they wish. They have 90 seconds to score a goal or if the ball goes dead beyond the base line. Defenders need to clear the ball beyond the 25, clearing over the base line is discouraged as it would result in penalty corner.
After the attackers score or if the ball is cleared/goes dead, teams swap. Ideally this is done with 3 teams rotating through attack > defence > rest. As soon as the attackers set off the resting team can start making their way to start positions ready to run into the D, as soon as the ball goes dead/scored they can start their attack.
Looking for players to be calling and moving to space. Passing and receiving on the move will be key to ensure players do not get isolated. The most successful places to score from are from either post or the P-spot, attackers should look to use these positions
in more ways than one
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in more ways than one
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