This hidden conditioning drill simulates midfield transition into a man-up/man-down game.

Description:

This drill starts when the ball is rolled out and 2 midfielders compete for the ground ball at the center field. Whoever wins the ball will sprint down to her attacking end to work with other members of her team to score. Depending on her speed, this will create a fast break situation.

If the shot goes in, these middies are done and a new ball will start in the center.
If the shot is saved, the goalie clears the ball to a new middie (on her team) cutting down from the center circle. The attacking middie must then recover and play defense. The middie that was originally defense is done.
If the shot is wide or hits the post there are two options:
If the attacking team gets the ball, they continue to work the ball around and try to score.
If the defense gets the ball, it is the same situation as a goalie save.