Equipment Needed
- Balls
- Pinnies
- Full or half field
Setup
- Split into two groups: one runs a 6-on-5 man-up offensive set, the other sets up the corresponding 5-on-6 man-down defensive shape.
- Use pinnies to clearly separate the two units and mark the offensive zone or crease area.
Instructions
- The man-up unit runs their extra-man offensive set, looking to create and finish a clean shot within a set possession window (e.g., 30 seconds).
- The man-down unit rotates and slides as a shape, denying the highest-value pass or shot rather than chasing the ball individually.
- Reset after a shot, a clear, or the possession window expires, and run several possessions before swapping which group plays offense.
- Debrief briefly between reps on both the extra-man spacing and the man-down slide timing.
Coaching Points
- Man-up offense lives on ball movement — two or three quick passes usually creates the best look, not one player trying to make a play alone.
- Man-down defense should slide as a coordinated shape; one defender committing early breaks the whole unit's coverage.
- Both units need a designated communicator calling out the current look and adjustments in real time.
- This drill is tactical as much as physical — walk through the shapes at half speed first if the group is new to it.
Variation
Run it as a competitive series where the offense scores a point per goal and the defense scores a point per clear or stop, playing to a set target to add game pressure.