The equipment is placed as shown.
Two teams are identified by different colours, red and white now.
The players are divided into 3 positions, 'A', 'B' and 'C'.
In position 'A' players work in pairs and they change continuously.
The other red players are in position 'B', the white players are located in 'C'. The players also change here continuously. 
Between positions 'A' and  'B' - 'C' the players are changed periodically after determined actions.

The exercise starts by the coach throwing the ball toward the two players in position 'A'.
They must jump up, try to win the man-to-man struggle and head the ball back to the coach or perform  a headed clearance. 
The winner of this situation becomes attacker, so he sprints to the determined direction, passes round the stick, gets the ball and initiates a solo attack against the defender to be able to win the 1v1 situation and shoot on goal.
The loser of the heading as defender also sprints and passes round an other determined stick, then tries to tackle the attacker or block the shooting.
In positions 'B' and 'C' the first players must care because the heading situation decides whether they become attacker or defender. They start right after the heading.

The exercise can be competitive, since the coach can give points to the players.
For example:

• if the player wins the heading, he gets 1 point
• if he wins the heading and scores a goal he gets 2 points, etc.