Transitioning from offense to defense (or vice versa) is relatively simple, as long as everyone knows their role on the field and those subbing in.
The 30 second shot clock keeps things moving, but it is still more than enough time to get set up on attack. The key is for the two wing defenders to sprint into the attack and get set up at the crease and close to GLE. From there the two corner defenders can fill in at the top along with the point person and that is when the attack can start. A quick strike opportunity may present itself if the defense isn’t in position and one of the wings can cut to goal to take advantage.
Upon a turnover (ball is intercepted or the shot clock runs out.), it is imperative that everyone gets back to set-up the “house” as quickly as possible, with only the point person engaging (to slow down the attack, not win the ball). Communication is vital and while it starts with the goalie, it must be a team effort so everyone knows what is going on and where the ball is.
Subbing is not done while transitioning to defense!! That almost always results in a man up and goal scoring situation. Subbing needs to happen once the ball is in control and the team is transitioning to the attack. Wings can first sprint to the bench so fresh legs can then get on and into position on the wings, followed by the corners can run off while their subs then fill in and then the point person.
Of course there are always exceptions and things that happen on the fly, but in general this is the basics of how transitioning works.