In football, defenders must rely on hours of training, their instincts and physical abilities to protect the net effectively. The ability to predict the opponent's moves and the evolution of the action is invaluable, but even if you don't have it, there are ways to become a more reliable defender. Prepare your body, mind and whatever you do, don't let the ball pass!
Steps
Part 1 of 3: Preparing to Be an Effective Defender
Step 1. Create a training program
Defenders of professional teams are often the tallest and strongest players on the pitch. This is because their job is to protect the goal from shooting by any means possible. For this they need:
- Strength, both to mark aggressive opponents, and to return the ball when they come into possession. Do leg weight training to improve your kicking power and headers. Don't neglect your upper body or you'll have a hard time struggling to get the best position in aerial tackles.
- Balance, to stay on your feet, to win tackles and to react to what happens on the pitch. Train this ability with specific exercises, such as squats, and improve core strength for better whole-body stability.
Step 2. Increase cardiovascular activity
All football players must have great stamina, but defenders in particular must be tireless. You should develop this trait over the course of your sporting career if you wish to become an outstanding defender.
- To achieve this, you can go swimming or cycling.
- Pay particular attention to the development and performance of your legs. Strong legs make it easier for you to overcome aerial tackles.
- Improve vertical jump.
- Skip the rope to become more proficient in head shots.
Step 3. Improve your sense of position on the pitch
Correct positioning is essential for defenders, because positional errors can leave holes in the defensive line that attackers will exploit to free themselves from the shot. When you play defender, you are the last line of defense before the goalkeeper. You must always be aware of what is happening on the pitch, including:
- The position of the attacking opponents.
- The movements of the midfielders participating in the opponent's offensive maneuver.
- The position of your defense line.
Step 4. Refine the fundamentals
As a defender, you have to be very good at controlling the ball. A passing or control error can lead to loss of possession and disaster for your team.
You should train regularly with other defenders to maintain your ball control skills and improve chemistry with your teammates' playing style
Step 5. Learn where to look
Experts often advise watching your opponents hips and the ball when playing defense. The most talented attackers use a lot of tricks against defenders, such as body feints, but you can avoid falling for them by looking at their hips. That part of the body often betrays where they are headed.
It is important to keep an eye on the ball and not be fooled by footwork; you will be able to stop the attackers who make a lot of feints if you do not allow yourself to be distracted
Step 6. Mark the opponents and cover the spaces they can occupy
The size of the soccer field never changes, so the directions from which an opponent can approach the net are limited. You should train yourself to analyze the movements of the opposing team's players right away. Ask yourself:
- How will he pull towards the door?
- Do you have any close teammates to pass the ball to?
- How will he be helped by the other forwards?
- How will his teammate shoot on goal?
Step 7. Get a determined mindset
Defenders must never give up, even in the worst situations. If the defense gives up, the goalkeeper is left without support, risking physically and scoring.
- As a defender, you have to sacrifice everything, including your body, to prevent opponents from scoring.
- For example, if an opponent is about to shoot, you need to be willing to defend the goal with your body, legs or even your face to block the ball.
- Defenders must be very competitive, have the determination to win and never give up in difficult situations.
Part 2 of 3: Defending Against an Attacker
Step 1. Evaluate the opponent's style
If the attacker you are marking is particularly fast and agile, you need to be very aggressive and stay on top of him, so as to prevent him from exploiting the spaces. Players who try a lot of feints and dribbles to confuse the defense need your attention; keep your gaze fixed on the hips and the ball.
- You can also try to offside the attackers by leaving free spaces.
- If you try to go offside, you need to be sure of your opponent's abilities and yours. If he catches you with a quicker sprint than you expected, you may be overtaken and allow him to shoot on goal.
Step 2. Defend the passing lines and attacks towards the goal
The main responsibility of a defender is to protect the goal. You should always position yourself between the attackers and the net, but in some cases you will have to interrupt the passing lines to the free players.
It is important for a defender to stay alert and make the best decisions. If you react slowly to what happens on the pitch, your defense won't be very effective
Step 3. Limit interventions on the ball
Bringing your foot forward while clumsily trying to take possession of your opponent can compromise your balance and give him a chance to overtake you. You should always stay about an arm away from the attacker.
Wait for the right moment to retrieve the ball, backing away until the opponent makes a mistake
Step 4. Tilt your hips and use the right angle of approach
It's easy for an attacker to outrun a defender facing him directly, so you should avoid running straight into an opponent. When facing an attacker, try to approach at an angle that forces him to use his weak foot.
You can make sure you keep the right angle of the hips by bringing one foot forward while marking an opponent. This way you can easily rotate to react to developments in the field
Step 5. Direct the attackers to places on the pitch where your team can press them
You can do this by leaving your opponent the space where other teammates are, such as midfielders. If you see a teammate double up, change your body position to direct the attacker to another defender without losing the mark.
Step 6. Communicate with your defense line
Defenders must communicate clearly with the goalkeeper, midfielders and each other. If the defense is trying to offside, if a player is out of position or if he is forgetting a mark, you must inform them quickly and loudly.
- If you want the goalkeeper to come out for the ball or if you are going to pass him, you should say so.
- Get to know your companions. It is easier to communicate with people you know well.
Part 3 of 3: Training in Defense
Step 1. Practice one-on-one defense
Prepare an area of about seven by twenty meters. You and your partner in possession of the ball should start on opposite sides of the area. Ask him to dribble to the other side while you try to:
- Regain possession of the ball.
- Forcing him out of the field.
Step 2. Try a two-on-two workout at a higher pace
For this exercise you need a larger area, about 25 by 40 meters. In this way the attackers will have more space, simulating more faithfully the situation that will occur on the pitch. Split into two pairs, defending one side of the area on each side.
Each pair must try to regain possession of the other or force their opponents to leave the field. To keep training fun, you can alternate between attack and defense
Step 3. Learn to defend against crosses
Score an area of 45 by 30 meters that includes the goal and the penalty area, continuing towards the halfway point. You need two teammates on the edge of the box who will cross the ball, two "forwards" in front of the net and three defenders (including yourself).
- One of the attackers should pass the ball to one of the wings.
- The winger must observe the situation in the box and when ready, cross to a teammate.
- Defenders must coordinate to stop the attack, clear the area or regain possession of the ball.
Step 4. Practice a defensive drill in the penalty area
Measure an area of 35 by 35 meters for this exercise, which includes one of the doors. To carry out the exercise, you need a "team" in attack with five players in a 3-2 formation, three midfielders and two strikers. The defending "team" needs four players, including the goalkeeper, in a 3-1 formation.
- The main attacker must start the exercise in possession of the ball, just inside the designated area, on the opposite side from the net.
- The defenders must try to regain possession of the ball and sweep it, or force the attackers out of the field.
