Practise timing

Setup

• Lay two markers 2 m apart as your “offside line” about 25 m from goal (or a cone line).
• Partner stands ~20 m back with a ball, facing forward.
• Start half a step onside of the line, half-turned so you can see ball and line.

Reps

3 sets of 5 runs, full walk back between reps. Quality over volume.

Cues

• Go on the partner's setting touch — not before.
• Prepare along the line onside; a curve is not an offside exemption.
• Burst only once the ball is struck.
• Take the first touch forward, into space.

Progressions

• Partner varies timing: sometimes fakes, sometimes plays. You must react to her, not a rhythm.
• Add a defender or a cone “CB” to run off the blind side of.
• Finish on goal after the first touch.

Common mistakes

• Leaving early because you know it's coming.
• Running straight — curve keeps you onside longer.
• Slowing down to receive.

Setup

• Place a cone or a passive defender where a CB would be, 1–2 m goal-side of you.
• Passer 15–20 m away.
• Mark a target zone behind the cone.

Reps

4 sets of 4. Alternate: 2 reps checking to feet and laying off, 2 reps spinning.

Cues

• Check hard for 3–4 steps — sell it.
• Show your number, receive across your body, one-touch layoff.
• Plant, change direction and scan the line again; stay onside until the next pass is played.
• Passer reads the defender: if she steps, play behind.

Progressions

• Live defender who decides whether to follow you.
• Passer chooses: feet or behind, based on what the defender does.
• Add a third player you lay off to before you spin.

Common mistakes

• A lazy check nobody believes.
• Spinning to the same side every time.
• Turning your back fully to the passer.

Setup

• Crosser on the wing at the edge of the box (or partner serving by hand to start).
• Begin where you can see crosser, marker and teammates — around the box, not one fixed starting spot.
• Two cones mark near post and far post arrival zones; optional cone defender.

Reps

3 sets of 6 deliveries, with a full walk-back. Mix near, far and cutback; choose from body shape and the lane teammates leave free.

Cues

• Read the crosser’s approach and body shape, not just her head position.
• Scan teammate runs and choose the free finishing lane.
• Feint away from your marker; arrive on time, not early.
• Driven service needs a sharp front-foot arrival; lofted service gives more travel time; a cutback may need you to hold or pull back.
• Stay onside when the delivery is played; timing and route depend on the ball and defender.

Progressions

• Add a second runner taking one lane — you take a different one.
• Crosser varies delivery: driven, lofted, cutback.
• Add a passive defender to fake out.

Common mistakes

• Arriving too early and standing.
• Two runners in the same lane.
• Choosing a lane before reading the delivery and teammate runs.