What offence should i use against "Inside box and 1"
and what defence should i use against Motion?
In my opinion, you should use Motion and 3-2 zone. In theory is the best option.
But it's relative, if you have good outside deffenders you can use M2M and it sould work nice too. And if you have bad outside shooters, Motion might not work nice. In this case you should use Push the ball. Greetings.