1) Make 4 teams of either 3 or 4, each having their own color. With 4 in each group, you will be able to get better pictures of shape and supporting angles; however, if you coach a younger or less experienced team, you may want to start with 3 in each group.

2) In a long grid that has 2 rectangles, divided by a neutral zone (depending on the age, you can make the grid size bigger or smaller), 1 team of four occupies one of the rectangles, 1 team of four occupies the other rectangle, 1 team is in the neutral zone (who will be the defenders), and 1 team is resting on the side with the coach. The coach should have a pile of balls next to them, as this is the starting point for the ball on each transition.

3) Start by playing a ball into 1 of the teams in the rectangle. With older, more experienced players, restrict the players to 2-touch. Unlimited, or 3-touch for younger or less experienced players. The team with the ball has an unlimited number of passes, and is ultimately trying to pass the ball on the ground to the team in the other rectangle, on the other side of the neutral zone. This is where you add in defenders. The team in the neutral zone can defend and try to win the ball. One player initially is allowed to go into the rectangle where the ball started and play 1 vs. 4. For advanced players, start with 2 defenders going in, so, 2 vs. 4. The other defenders must wait in the neutral zone, and try to intercept a ball that is being played across. If the ball makes it across successfully, now the new team with the ball plays 2-touch, and 2 of the defending team go into to try to win the ball, 2 vs. 4. There is no restriction as to which 2 players from the defending team go into the rectangle to play 2 vs. 4.

4) The transition happens when the defending team wins the ball, either as an interception in the neutral zone, or in the rectangle where they are defending 2 vs. 4. As soon as they win the ball, they must try to play the ball to the team that is in the rectangle waiting for the ball; in other words, where the ball was trying to be played by the team who lost it. The defending team can start with unlimited touches, and the coach can manipulate this to 3 or even 2-touches to make it more difficult. If the defending team successfully passes it, then they now occupy the rectangle of the team who lost possession; the team who lost possession jogs off the field and can either rest, or do sit-ups; and the resting team now goes in to become the new defending team.

5) As the transistion can become very quick, it is helpful if the coach yells out who is off, who is on and who is defending. The coach can change the number of players who can go in and defend, as well as the number of touches to make it more challenging. If a ball goes out of bounds, the team it went off of is out to rest.

Again, a coach can use this exercise and focus on just passing, just receiving, just support angles, or even team shape, especially with four players in each grid. This exercise is usually done for about 25 to 30 minutes.