Defensive Skills: 2 Drills for Success
Great defenders know how to win the ball without fouling. Start with the “shadow drill”: pair up with a partner and practice mirroring their movements for 2 minutes while maintaining proper defensive stance—knees bent, weight on your toes. Then, practice timed tackles by challenging a partner to dribble past you. Set a timer for 3 minutes and aim to win the ball at least 5 times without committing a foul. For solo practice, set up cones in a zig-zag pattern and sprint between them, simulating closing down an attacker. Perform this drill for 4 rounds of 1 minute with 30-second rests. Defensive training sharpens your reactions and improves your ability to read opponents’ movements during a match.