Per post, a group of three players. All exercises are performed at 100%. Each exercise lasts 2.5 minutes. Intermediate tasks have a specific duration. The goal is for the group to score as many goals as possible.
Exercise 1
Shooting from the front of the post at 6 metres. The shooter gets a repeat shot, then switch roles.
Intermediate Task 1
20 burpees and 20 sit-ups.
Exercise 2
Running-in shots from 10 metres at the back of the post.
Intermediate Task 2
Group 1 against 2 and group 3 against 4. 3 versus 3 without taking over. If scoring, you may continue, goals count double.
Exercise 3
2 players under the post, 1 in front of the post. Ball is thrown from the front of the post to the player moving away, then a shot. Ball is played out to the one who shot. Player moves away from the post, receives the ball and shoots.
Intermediate Task 3
Jumping jacks for 2.5 minutes.
Exercise 4
Shooting from the back of the post from at least 6 metres. The shooter gets a repeat shot.
Intermediate Task 4
Group 1 against 3 and group 2 against 4. 3 versus 3 without taking over. If scoring, you may continue, goals count double.
Exercise 5
Taking penalty shots. Each player makes 4 penalty shots in a row, then switch roles.
Intermediate Task 5
Wall sit and plank.
Exercise 6
2 players in the attack zone, 1 person for rebound/supply. First ball always from supply to an outside player. Then follows a pass back and the first player runs deep. Cross ball that is played directly for the running-in shot. Rebound player joins the remaining attacking player.