One-on-One Defense: 15-Minute Drill
Strong defensive skills can neutralize even the best attackers. Pair with a partner and spend 10 minutes on one-on-one drills: have them dribble toward you while you practice staying low, tracking their movements, and timing your tackles. Your goal is to win possession without fouling at least 7 out of 10 attempts. For solo practice, perform the “closing down” drill: sprint 10 meters to a cone while maintaining defensive posture, then retreat quickly to your starting point. Repeat this 5 times with short rests in between.