The players are line up in such a way that the defending player is in front facing the court and the attacking player behind.. Several pairs can be standing ready, but only one pair at a time starts.

The defending player stands with her legs spread and the attacking player bounce a ball between her legs.
Immediately after the throw the attacking player rounds the defender, catch the ball and runs against the opposite goal.
The defender must try to prevent the shot.

The defender is allowed to run just after the bounce has been performed (can react when she hears the ball hit the floor - see the ball or sense the attacker running past her.