Mark out area 20m x 30m
(size of pitch can be altered to move from anaerobic to more aerobic conditioning)
Two GKs in full size goals.
Two players in each half of pitch with servers numbered 1 to 3 on the outside of area for each team.
Coach calls out the color and number of the player who serves the ball into same colored team.
Whichever side the ball is played into the opposing color players act as defenders to create a 2 v. 2
Play for a certain time (2-4 minutes high intensity) or a certain number of balls received by each team. Rotate quickly with players receiving rest when passers.