- Warm up & stretch
- 1v1, 2v2
- Defend & transition: 8v8. Offense attacks the standard goal, defense attacks 2 goals at either side of midfield. Defense gets 1 point for clearing ball to side line, 3 points for moving the ball through either midfield goal. Tips: clear the ball away from the goal, to the sides, avoid giving up a corner kick, defenders start the attack by moving the ball to midfield.