A good soccer defender does more than keeping the other team from scoring.You give information to your teammates.You put pressure on opponents to make mistakes that will allow you to build an attach out of the back and eliminate the threat.Your teammates can find scoring opportunities if you support them and cover them.Soccer defenders need strong technical skills, mental strength, and physical fitness.
Step 1: Perfect your stance.
A low center of gravity is important as a defender.Keep your arms out to your sides by bending your knees.It is possible to brush away the arms of opposing players.Stay on your toes with your feet together.You can improve your balance by blocking more space.Don't get megged, keep your feet staggered, and keep an eye on the ball.The other team may try to take advantage of you when you're off the ball.
Step 2: Protect both sides of a player.
Staying square with the player you're defending is more important than moving to one side or the other.If you only defend one side of the player, they can get around you or pass the ball.If you're having a hard time keeping up with the player, ask your teammates for help.Delay them as long as possible until help arrives.
Step 3: Mistakes can be used to take advantage.
There is an opportunity for you as a defender if you make a mistake.You have to be alert if you're defending a strong player.If you put the player you're defending under pressure, they'll be more likely to make a mistake.When you sense the other player is in trouble, be ready to act immediately and pay attention to the smallest details.You only have a short time to make a difference.
Step 4: You should study your opponents.
Soccer players have signature moves and patterns that can tell you when they're ready for a shot or a break.You will be better able to anticipate their behavior if you research opposing teams and watch previous games.You need to be able to predict what your opponent is going to do so you can position yourself to stop them.Look out for defensive techniques that have caused problems in the past.When you play against them, you can add those techniques to your own.
Step 5: It's important to communicate with your teammates.
As a defender, you can see the field and know where the players are.When pressure is heading your way and someone is open, you can let your teammates know.If there are no defenders near a player, you might say "time" to let them know they can take their time with the ball.Keep the other defenders alert by being loud.Give the other defender as much information as you can about the situation around them so they can focus on the ball.If you're supporting another defender, you might say "I got drop" if they attempt a tackle.If you're playing on a team that you don't have a lot of experience with, you need to communicate more so you know what they want to do.Don't be on the side of less information.To let a player know to pass the ball directly to your feet, you might need to yell "feet".If that player was familiar with your style of play, they would already know how to use it.
Step 6: Don't tackle when you can clear the ball.
Tackling is one of the most dangerous parts of soccer, not only because you could get injured, but you also risk fouling the other player.Unless you are certain you can regain possession of the ball for your team, keep this powerful defensive technique in reserve.The best time to tackle is when the attacking player makes a mistake or is off balance.
Step 7: Don't head the ball.
The defense can use the defensive head to get out of a tight spot.Proper technique allows you to head the ball with little risk of injury.Line up your forehead with the part of the ball you want to hit, and keep your eyes open for the entire time it's in the air.The ball will fall to the ground if you hit the top of it.If you hit the underside of the ball, it will go up.Many beginning players close their eyes as the ball approaches because of fear or anticipation that it will hit their head.Keep your eyes open the whole time.Heading drills can help you get rid of that anticipation and fear of heading the ball.
Step 8: Adapt your training to your position.
Different defensive positions require different conditioning to respond well to the demands of the game.Focus on strength and stability if you are a center back.If you are an outside back, you should do speed and mobility drills.During the off season, schedule 2 or 3 strength days.High-intensity interval training can be used to add a day that focuses on speed and power.If you spend a lot of time on the field, reduce the volume of your training.If your workouts were 2 hours long in the off-season, reduce them to 1 hour.In the season, you may only want 1 or 2 strength days.
Step 9: You can combine distance running with sprints.
If you're spending 90 minutes on the pitch in a game, distance running improves your cardiovascular endurance.You need to be able to come up with short spurts of speed to keep up.You can mimic the way you run during a soccer game by running in intervals.You can jog for 10 minutes, sprint for 2 minutes and walk for 3 minutes.You should run for an hour after the interval.
Step 10: To improve your balance, strengthen your core.
It's not just about having a six-pack like a professional soccer player.A strong core makes it harder for attackers to push past you and make a break for the goal.Planks are a regular part of your exercise regimen.Hold the plank position for 30 seconds to a minute.You can work up to a 5-minute duration every few days.There are other core exercises that involve abdominal muscles.Make sure you exercise your abdominal muscles evenly.Improve your balance and flexibility by practicing yoga and pilates.
Step 11: Power and strength can be built with plyometrics.
Plyometric exercises build fast-twitch muscle fibers in your body to give you a burst of speed when chasing after a fast forward.Push-ups are a good exercise for defenders.Take a regular push-up position and lower your chest to the floor.Push yourself up forcefully so that you can leave the floor and come back down softly.Rest for 2 minutes between sets.
Step 12: Get some experience on an offense.
If you have the chance to play offense, go for it.You can better anticipate strikers' moves as a defender by knowing what strikers want to do and how they do it.If you don't have the chance to play on offense, the next best thing is to talk to your friends who are forwards.You can learn how they see the field through them.You will be a better defender if you know how their mind works.
Step 13: Have no fear and keep your confidence.
They'll run through you if you're afraid to battle with them.If you're afraid to challenge a strong opponent for the ball, you can't be a good soccer defender.You can't be afraid to foul.You want the opposing team to see you as someone who will stop at nothing to keep them from penetrating your side of the field and finding an opportunity to score, even if you never want to foul another player.
Step 14: Allow your opponent to make mistakes.
It's important for a defender to be patient.Simply running forward and challenging every player that has the ball is aggressive, but it isn't the smartest way to play and you may end up picking up fouls.Stay on your toes and face the player, presenting as much of your body's surface area as possible.You can switch directions quickly if your legs are staggered.Stay alert and ready to go after the ball at any moment, but avoid lunging or threatening the attacking player.Wait for the attacking player to make their move while ready to strike.When you sense weakness or an attacking player makes a mistake, apply pressure and strike.
Step 15: Good sportsmanship should be practiced.
It can be easy to get carried away when you're defending.The refs and the opposing team are people too.Help the opposing player get up if they fall.Even if the ref made a bad call, don't argue with them.Ignore it and keep playing.