Football/Soccer Session (Moderate): Defending Session

FIFA 11+ Warmup (10 mins)

The Session:

The course is made up of 6 pairs of parallel cones, approx 5-6 yd apart.

2 players start at the same time from the first pair of cones, jog along the inside of the cones & do the various exercises on the way. After the last cone they run back along the outside. On the way back, speed can be increased progressively as players warm up.

Part 1 - Running Exercises (8 min)

1) Jog Straight Ahead - 2 sets

2) Hip Out - 2 sets

3) Hip In - 2 sets

4) Running Circling Partner - 2 sets (Jog to first cone, shuffle sideways toward your partner, shuffle an entire circle around one another & then shuffle back to the first cone)

5) Running Shoulder Contact - 2 sets (Jog to first cone, shuffle sideways towards your partner, in the middle, jump sideways towards each other to make shoulder-to-shoulder contact. Land on both feet with your hips & knees bent.)

6) Running Quick Forwards & Backwards - 2 sets (Run quickly to 2nd cone, then run backwards to 1st cone, Repeat, running 2 cones forwards & 1 cone backwards until you reach the other side of pitch)

Part 2 - Running Exercises

13) Running - Across the Pitch - @ 75-85% max pace. 2 sets

14) Running - Bounding - 2 sets across pitch

15) Running - Plant & Cut - Jog 4-5 steps, then plant on the outside leg & cut to change direction. Accelerate & sprint 5-7 steps @ high speed before you decelerate & do a new plant & cut, repeat & jog back. 2 sets.

See FIFA 11+ Poster for more detailed instructions on body mechanics

WARM-UP | Technical. (15 mins)

Organization:

• Two 20x15 Grids / Mannequin or Pole in the Middle / Gates on end lines.

Instructions:

• Technical Pattern | FT Back to Goal to Beat Pressure
  • Rotation A-B-C / C-B-A
  • Ball starts from player (A or C) with pass to player (B) on mannequin.
  • Player (B) on mannequin must take a FT to beat mannequin. 4 Variations.
    • Inside Turn / Outside Turn / Inside to Cruyff Turn / Layoff to combine.
    • 4-5 minutes each 
  • After turning, (B) must dribble and/or connect pass on other side (A or C must open away from cone)

Coaching Points:

• Technical Focus - FT to beat pressure when back to goal
  • Off the ball - create slight separation to receive.
  • Awareness - check shoulder.
  • Body position - shield/hide ball first, turn on one touch.
  • FT Quality - spin on the defender. Turn hips/ball at same time.

Progressions:

• WK. 2 | passive defender instead of mannequin / WK. 3 | opposed instead of mannequin.

Defensive Shape Grid: 1st, 2nd, 3rd defender (15 mins)

Defending Red Zone (15 mins)

THE SESSION: Defending 2v2

- 2x lines either side of goal and 2x lines opposing

- Coach plays ball into 2x blue (attacking team) players once in possession 2x red players can enter pitch

- Defenders aim to keep blue team out of shaded area (red zone)

- If defenders gain possession they are able to finish in either mini goal

PROGRESSIONS:

- Coach plays in high ball for defender to head out of danger zone and then defend attacker who starts with ball (or alternatively coach can play attacking player to start)

- Goals for defenders if possession is gained

KEY MESSAGES/POINTS:

- 4 D's of Defense - Delay, Deny, Deflect, Destroy

- Aggressive defending

- Defend as a unit (2v2/3v3)

- Urgency