Penalty Workout Giving Extra Number

Focus

Fitness Conditioning, Attacking Systems, Defensive Systems, Games & Races, Penalty/Free Pass Set Plays.

Skills

Preliminary Moves & Passing, Footwork & Agility, Goalie Preliminary Moves, Shooting, Defensive Moves, Circle Defence, Vision & Quick Decisions.

Purpose

Attackers take advantage of a penalised player, while defenders learn the seriousness of a turnover.

Difficulty

Basic

Players

10⁺

Balls

Cones

Opp. tops

50%

Visible opposition strip: 50%

Setup
Form 2 even teams - players play in normal positions. If you're short on numbers you can play 5 v 5 and remove a (GS) and (GK) from each team.
Step 1
Simulate normal game conditions, however if a player causes a turnover, they must stop on the spot, perform 10 knees-to-chests (or similar, such as sit-ups) before continuing

A turnover includes an intercepted pass, giving away a penalty, or simple shot missed.

Knees-to-chests are jumps up and down on the spot, with the knees lifting up towards the rib cage each jump

Offending player must remain out of the contest until they've completed their penalty
Step 2
The team who gained possession after the turnover must take advantage of their extra number.

The player whose direct opponent is penalised should let everyone know they're free.

Use the free player as an easy outlet

The team with the extra number should score with this advantage.
Step 3
Play for 5-10 minutes and optionally keep score by calling out after each goal.