Setup
Distance between cones (A & C) is about 30m. Pick 4 marking options for cones (A - D). Pick 2 defenders, (J & K). Everyone else line up evenly behind (E - H). Ignore (L & M) for now, they come in later.
Step 1
(A) has the footy on the cone, and simulates a free kick with (J) standing the mark.
(J) stands 2m minimum away from (A), a distance where they can't intercept (A)'s handball.
Step 2
(E) runs past to the left or right of (A), screaming for the ball.
(E) must time their run. Too early and they'll either rush (A) or be ignored; too late and the opposition will have time to get back and cover the space
(E) must run wide enough of (J) so they can't be tackled. (J) can tackle if they can get their hands on (E).
(E) ideally shouldn't stop and cut inside (J), rather continue running in a straight line.
Step 3
Once (E) receives, they quickly steady before kicking to either (C or D) who is stationary on the cone
Kick down the line if you receive wide (e.g. E to C); Kick diagonally across if you receive inside (e.g. E to D)
Kicker (E) joins the station they kicked to;
(J) runs down the other end to stand the mark at (C)
Step 4
(C or D) wait for (J or K) to take their place on the mark. Then the exercise repeats the other way:-
If (C) marked the ball, then (G) provides the run; If (D) marked the ball, then (H) provides the run.
(J & K) have both worked to this end to stand the mark and apply pressure to the player running past from their side (J does NOT pressure H; K doesn't pressure G)
Players need to mix it up and run past on different sides rather than just their preferred foot.
Step 5
Continue in this fashion for 1 minute, then rotate (J & K) as they will get tired very quickly. Keep these rotations going for 5 minutes.
You can keep the same marking players at (A - D), or rotate them as well to give them practice at running past
Step 6
Progression 1 (minimum 18 players): After 5 minutes, introduce 1 additional defender at each end (L & M) who may run run anywhere and apply additional pressure to either group up their end.
Step 7
This time, if a player's run is covered by their defender, e,g, (L) has (E) covered, the next player at (E) can make a run past in the same turn.
The 2nd run past must occur momentarily after the first
Only the player who kicks continues to the other end. The ignored option returns to the end of the same station.
Step 8
Progression 2: Same as progression 1, however (A - D) get back a further 10m and lead towards the kicker rather than remaining stationary.
The distance of the kick will be slightly shorter, but kicking to a lead is slightly more challenging.
Marking players need to backpedal and wait for (J or K) to arrive at the mark.