Run Her Ragged

The loop, the punch and the late arc — teach U16 forwards to time their runs so the ball never dies in a standing pair of hands.

Ladies football
U16
75 min
15–24 girls
2 coaches
Effort 4/5
Half pitch
u16
attacking
support runs
movement
game sense

The PitchPlans coaching teamGAA Award 1 & 2 coaches

Kit: 10 footballs (size 4), 30 cones, 18 bibs (2 colours), one set of posts or portable goals

Warm-up10 min

Third-Man Waves

Setup: Groups of three across the width of the pitch, one ball per three, lined along the end line. Waves go up 40m and jog back down the outside.

How it works: Each three advances in a wave: pass, then run — but never in a straight line behind your pass. The passer bends her run to arrive on the far side of the next receiver, so there's always a third option appearing. Hand-passes for the first two waves, kick-passes for the next two, then a mix where the girl OFF the ball calls which. Build the pace each wave until the last two are at match speed. Dynamic stretches at the end line between waves — hips, hamstrings, groin.

What to say

“Pass and bend — never follow straight behind the ball.”
“Arrive as she catches, not before.”
“The third girl decides the picture — call it early.”

Easier

Walk the first waves; receiver may stand still to catch.

Harder

Two touches max; the last wave finishes with a shot at the posts.

Activity16 min

Loop or Punch

Setup: 20×20m grids, four players and one defender per grid: a carrier, a support runner, two resting on the corners, one defender marking the space in front of the carrier. Rotate roles every four reps.

How it works: The carrier attacks the grid. Her support runner reads the defender and picks one of two runs: the LOOP — around behind the carrier to take a flick on the outside — or the PUNCH — a straight burst through the inside gap. The rule that teaches it: if the defender shows the carrier the line, punch inside; if she sits in the middle, loop around. Defender starts passive, then half-pace, then live. Score a point each time the pair break the far line with the ball in the runner's hands. Corners feed the next rep instantly so the grid never sleeps.

What to say

“Read her hips — where she isn't, you are.”
“Call LOOP or PUNCH loud, then trust it.”
“Loop takes the flick late — let it arrive into your stride.”

Easier

No defender for the first rounds; runner announces her run before the carrier moves.

Harder

STEPR: live defender plus a second recovering defender chasing from behind the play; two grids feed into a finishing shot.

Activity16 min

Overlap Alley

Setup: A 40×20m channel ending at the posts. Waves of three attackers against two defenders; the third attacker starts five metres behind the front two and arrives late. Keeper in goal if you have one, spare players retrieve and join the next wave.

How it works: The front two attack the two defenders honestly — fix them, commit them. The magic is the third girl: she times her run to hit full speed exactly as the second defender commits, taking the pop pass on the overlap and finishing with a point or goal. If the defenders drop off and nobody commits, the front two are free to shoot themselves — the late runner then chases the break. Rotate: scorers become defenders, defenders join the back of the wave. Two balls waiting at the start so waves go every 30 seconds.

What to say

“Fix your defender before you pass — make her choose you.”
“Late run beats early run every time — hold, hold, GO.”
“Finish the move — every wave ends with a shot or a chase.”

Easier

Defenders shadow at half pace; the late runner starts level instead of behind.

Harder

STEPR: add a sweeper in front of goal; the finish must be a kicked score, and a fisted pass into the runner's stride is the only pass allowed in the last 15m.

The rest of this session is free — along with 3 more this week.

PitchPlans coaching team

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