Teams are in three lines, one next to the goal and two on the sides. Attackers are allowed to go when previous Attackers shoot. So first you attack and then you defend. It is a fast paced practice so if it takes too long then next attackers wants to start. It could be a competition for example up to five goals or alternatively, until up to three minutes time.

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For Attackers: Run fast and score goals. One player without the ball could run towards the goal if it is 3vs3 situation. If it is 3vs2 then just play it as a normal 3vs2. Avoid attacking in “one line.”
For defenders: Do everything you could to prevent goal. Run back after attacking as fast as possible.

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It is possible to variate goals distance making field smaller or longer.

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Less intensity

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Higher intensity