There are 3 basic ways to train. First, you can train with your team usually, this happens 2-3 times a week. Second, you can train by yourself, this should happen daily if you have big goals for yourself (starting for a High School team) or 2-3 times a week if you just enjoy playing. Third, you can train privately with a coach in a one on one setting. I believe this is an important part of your training routine. The one on one session can provide the direct feed back on simple mistakes that you maybe making. To see the best results from one on one sessions they must be regular!
Forwards need to make their runs before the ball is passed, but they must stay on sides too. Here is a great example of how to make the forward runs! Here is another good run from our own Amy Rodrigues. Notice how in both situations the run starts before the pass. This is key to every good run. Forward should NOT stand like the are about to start a race, they need to start the horizontal run before they go forward.
For years there has been a debate about what is more important club or high school. As a club and high school coach I see both sides of the debate here, but I think this is a silly debate because it overlooks the research (coaches are notorious for going on hunches and not on research, which is why the book Moneyball was so innovative.)
These days it's not competitive ORhigh school, it's competitive AND high school. With the increasing levels of play within the United States, high school teams are to the point that if you don't play competitively you may not make the team and starting is out of the question. Further, you will limit your college opportunities without the added practice and play that comes from playing for both teams!